Happy Saturday Friends!
We had a fantastic lunch and learn with Drs. Cynthia Sheperd, Elisabeth Johnson, Cindy Mercer, and our TransFit Staff! We learned so much about menopause, genetic testing, BMI, supplements, and how hormones play a crucial role in whole-body health. Delicious salads from The Pine and a fun giveaway from Monkees topped off a fantastic event. If you couldn't make it or wanted to review some discussed topics, we have covered them below. We want to make sure you have all the information you need to live transformed!
Notes from the panel:
As we age it gets harder to keep weight off
Short interval training (HIIT) is great for estrogen levels and bones (lifting heavy weights is key)
Hormone changes lead to more abdominal fat and less muscle mass
Average age of menopause is 52 but starts 5-7 years before and continues 5 years after (1/3 of a woman’s life)
As your estradiol decreases your visceral fat increases and raises HDL
To optimize fat loss you should up your protein intake, monitor your diet, exercise, lift weights
Questions Asked:
Would you recommend genetic testing for cancer? What age?
What type of cancer and the stage matters. Some organs if cancerous are related and some are not.
Talk to your doctor about family history and then genetic counseling would be the next step (no earlier than 20/21 years old)
It matters if cancer is pre-menopausal or later in life
Is there a correlation between breast cancer and alcohol use?
Alcohol consumption does increase your risk of breast cancer
A glass of win a day is more risky for breast cancer than hormone replacement
How to improve sleep quality?
Melatonin
Cutting screen use
Tart cherry juice
Magnesium 4 hours before bed
What are your non-negotiable supplements to take?
Diet is the best but hardest way to get all of your nutrients
Calcium 1200 mg
Vitamin D (most people are deficient, its hard to overdose)
Magnesium elemental 200-300 mg
B Complex
Multivitamins are mostly a waste of money.
A, E, K, and Zinc are vitamins you can get too much of
Collagen is good for joints (bone broth is a good source)
Turmeric with pepper can be used as a natural anti-inflammatory
Be careful taking supplements with thyroid medicines, and talk to a doctor if on other medication about when and if to take
How to determine your best weight at your age?
Waist circumference, bigger, cardiovascular issues, diabetes
Strive for a body mass of 25
Menopausal women often gain 15 pounds
How detrimental is caffeine to bone health?
Coffee decreases colon risk
Everything in moderation
Sodas (even diet!) and carbonation are not good for bone health
How to increase muscle mass and decrease fat?
Lift heavy
More protein
Time your protein around exercise
Average 70-100 grams minimum
Not calorie-focused but macro-nutrient focused
Water with electrolytes (promotes kidney function
HIIT
Walking
