Currently, I’ve been getting a new certification with Dr. Stacey Sims (exercise physiologist and nutrition scientist) her course covers the nutrition, physiology, and the different ways women over the age 40 need to train and eat to optimize their health and fitness.
One change women need to do TODAY is not to workout fasted.
WHY?
Your cortisol levels are naturally elevated in the morning, however, if you don’t eat within an hour of waking up your body fears you are starving/unprotected and triggers your cortisol levels to rise. That can lead to negative effects, including muscle breakdown, increased abdominal fat, impaired immune function, and increased inflammation.
SOLUTION
It is an easier FIX than you think.
Have 12-15 grams of protein about 30 minutes to an 1 hour after you wake up.
Here are some food ideas you might like:
Half a protein bar//
Greek yogurt with berries-almond butter//
Avocado toast//
2 eggs on toast.
This helps lower cortisol levels, stabilize blood sugar during exercise. Scientifically, this small amount of protein supplies your body with amino acids essential for muscle repair and growth. This is especially important during peri/post menopause, when natural declines in muscle mass and hormonal support make maintaining muscle and bone health more challenging. It helps reduce muscle breakdown, promote recovery, stabilize blood sugar, and counteract some effects of hormonal decline.
Time Restricted Eating
This is also referred to the “Grandparent Diet” eating breakfast, lunch, dinner, and then finish eating after dinner. So you get at least a 12 hour fast in before eating your 12-15 grams of protein in the morning before your workout.
If you work out fasted your body will use your lean mass (muscle) for energy. Gaining muscle mass in peri/post menopause is essential for aging and for things like an anti-inflammatory agent, bring down your cortisol, and have more energy while you train. Your muscle is a blood sugar mop. The more you have the more efficient your body metabolizes and functions.
email me with any questions or comments
elizabeth@thehouseofobrien.com
