Three New Workout Upgrades: Why Training Changes in Menopause

Name: Three New Workout Upgrades: Why Training Changes in Menopause
Uploaded: 2026-02-19T23:16:08.000Z
Duration: 1 h 56 min 10 s

Understanding the Role of Genetic Markers in Health

Importance of Genetic Testing

The speaker emphasizes the need for genetic markers, specifically mentioning the APO4 gene related to Alzheimer's risk. They caution against assumptions without proper data.

Acknowledges that popular figures like Andrew Huberman and Joe Rogan provide valuable information but stresses the importance of critical thinking when consuming such content.

Critical Thinking in Supplementation

The speaker advises listeners to conduct their own research before trying supplements like creatine, rather than blindly following recommendations.

Encourages a trial period for any supplement to assess its effectiveness on an individual basis.

Brian Keen's Unique Approach to Women's Health

Introduction of Brian Keen

Brian Keen is introduced as a guest, with praise for his work and connection with midlife women regarding fitness and health.

Transition into Women's Health Expertise

The speaker notes the unusual nature of a male coach focusing on women's health, particularly during menopause, highlighting Keen's success in this area.

Growth Through Curiosity

Keen shares how he naturally transitioned from general fitness coaching to specializing in women's health due to curiosity and audience demand.

He reflects on frustrations expressed by women about outdated fitness methods not yielding results anymore.

Addressing Menopausal Challenges

Understanding Frustrations

Many women experience challenges with training and nutrition during perimenopause and menopause, leading to dissatisfaction with their progress.

Holistic Approach to Fitness

Keen discusses the complexity of addressing menopausal issues, emphasizing that it's not just about calories or hormones but requires a comprehensive approach tailored individually.

Building Effective Systems for Women’s Fitness

Observing Results

Keen describes witnessing positive transformations in women who believed they were past their prime, reigniting his passion for helping them achieve results.

Continuous Learning and Adaptation

His journey involved learning from various experts and adapting strategies based on what worked for different individuals within his client base.

The Intersection of Curiosity and Expertise

Unintentional Specialization

Keen acknowledges that while he will never experience menopause himself, his deep curiosity combined with a solid foundation in fitness has allowed him to effectively support women through this transition.

Understanding Perimenopause and Training Approaches

Shifts in Approach for Women in Perimenopause

Many women experiencing perimenopause find that their previous diet and exercise routines from their 20s are no longer effective, leading to struggles during this life phase.

The speaker emphasizes the need to adapt coaching methods as they observed a common sentiment among clients: "what I did a decade ago isn't working anymore."

A significant shift was made from focusing on nutrition first to prioritizing training, which has a greater positive impact on hormonal balance and overall health.

Importance of Training Over Nutrition

Traditional goals like weight loss often focus heavily on nutrition; however, many perimenopausal women were negatively impacted by calorie restriction, worsening issues with insulin and cortisol levels.

The speaker advocates for a training-first approach, suggesting it can act as a catalyst for improving other health aspects, particularly hormonal regulation.

Key Components of Effective Training

The three H's of training are introduced: Heavy (for bone density), Hypertrophy (to enhance metabolic function), and Heart raiser (to improve insulin sensitivity).

Combining these elements allows nutritional changes to be more effective; improved heart rate can enable better carbohydrate intake while managing fat and protein levels.

Sample Workout Structure

An example workout includes heavy military overhead presses for strength, followed by lighter hypertrophy-focused exercises like victory presses, and finishing with high-intensity movements such as air squats.

This structure aims to create an efficient workout that balances strength building with cardiovascular benefits within limited time frames.

Psychological Benefits of Training

Engaging in this type of training not only boosts physical health but also enhances mood through endorphin release, providing quick wins that reinforce motivation.

A holistic approach combining exercise with proper nutrition can lead to improved sleep quality when paired with hormone replacement therapy (HRT).

Rethinking Fitness Goals

Instead of focusing solely on weight loss or body fat percentage, the speaker encourages women to track strength gains—how much they can lift—as a more empowering metric.

This shift in perspective helps foster a positive mindset about fitness progress rather than fixating on scale numbers.

Understanding 'Lifting Heavy'

Clarification is provided regarding what constitutes "lifting heavy," emphasizing the importance of reaching near failure within specific rep ranges for effective strength training.

Understanding Weight Training and Repetition Ranges

The Importance of Repetition Ranges

When performing four to six reps in a heavy set, aim to reach failure around six reps. If you can exceed this, consider increasing the weight for your next session.

Use the point of failure in your training to determine appropriate weights. For instance, if pressing 10 kilos overhead allows for six reps but struggles at seven, you're likely using the correct weight.

Safety Considerations for Beginners

Machines can be beneficial for beginners as they provide safety and help establish proper movement patterns before transitioning to free weights like dumbbells or barbells.

Always prioritize form over lifting heavier weights. If your form deteriorates during a military press, it indicates that the weight is too heavy and adjustments are necessary.

Adjusting Workouts for Individual Needs

Tailor exercises based on individual circumstances, especially for those with pre-existing injuries. Variations may include side presses or machine-assisted movements to avoid strain on injured areas.

It's crucial not to blindly follow workout examples without considering personal limitations or past injuries; modifications should be made accordingly.

Structuring Your Workout Plan

Design a balanced workout plan incorporating compound lifts (e.g., military press), secondary movements (e.g., bent-over row), and hypertrophy-focused exercises (e.g., lateral raises).

Keep workouts concise—aim for about 40 minutes of main exercise followed by warm-up and cool-down within an hour to prevent excessive cortisol levels that could lead to injury.

Addressing Common Challenges in Fitness

Many women face issues such as under-eating and over-training, which can contribute to injuries. Acknowledging these factors is essential when starting a fitness journey.

Beginners often struggle with understanding complex terms related to exercises; it's important they seek guidance from knowledgeable sources or coaches who can clarify these concepts.

Meeting Individuals Where They Are

Recognize that everyone has different starting points in their fitness journey; reducing friction in getting started is key—this varies significantly between beginners and advanced individuals.

Avoid overwhelming beginners with advanced protocols; instead, focus on gradual progression tailored to their current fitness level.

Utilizing Bodyweight Exercises

Bodyweight exercises can effectively elevate heart rates even though they lack the same control over rep ranges as weighted exercises do. They serve as a good starting point for many individuals.

A Beginner's Guide to High-Intensity Interval Training

Introduction to Tobacco Training

The protocol for beginners involves two rounds of "Tobacco training," which is a straightforward yet intense bodyweight high-intensity interval training (HIIT).

Each round consists of 20 seconds of exercise followed by 10 seconds of rest, repeated 8 times, totaling 4 minutes per exercise.

Structure and Adaptability

After completing the first exercise, there is a 2-minute rest before selecting a second exercise, making the entire session last about 10 minutes.

Adjustments should be made based on individual fitness levels and any pre-existing injuries to ensure comfort during exercises.

Exercise Options

A variety of bodyweight exercises can be utilized, including mountain climbers, air squats, burpees, planks, and push-ups. Resources are available online for guidance.

This short workout can help build a solid fitness base and improve insulin sensitivity over time.

Effectiveness of Tabata Protocol

The Tabata method is highlighted as an effective way to elevate heart rates quickly within a short duration; even just 15 minutes can lead to significant exertion.

Concerns regarding cortisol levels due to intense workouts are addressed; the brief nature of Tabata minimizes potential negative effects.

Exploring Fitness Options for Beginners

Choosing the Right Approach

Individuals have various options for starting their fitness journey: personal trainers, online communities, or solo workouts in classes.

Considerations include financial commitment, time availability, and personality type when selecting a program that suits one's needs.

Community vs. Solo Workouts

Extroverted individuals may thrive in community-based programs while introverts might prefer home-based workouts with virtual coaching.

Modern Coaching Techniques

Advances in technology allow for remote coaching where clients can send videos for form critique without needing physical presence at gyms.

Overcoming Gym Anxiety

Addressing Intimidation in Gyms

Gym anxiety affects many people regardless of age or gender; it often stems from uncertainty about how to use equipment or navigate gym environments.

Finding What Works Best

It's essential to identify what type of training environment—online or offline—best serves individual needs while ensuring proper movement mechanics are learned effectively.

Discussion on Gym Environments and AI in Fitness

The Trend of Dark Gyms

A trend of dark gyms is noted, with mixed feelings about its impact. The speaker expresses uncertainty about whether this trend is beneficial or detrimental.

The darkness in gyms can create a nightclub-like atmosphere, which some find confusing and unappealing. It may change the vibe of the space significantly.

While some argue that darker environments provide a sense of safety for certain demographics, others believe it caters more to younger audiences seeking aesthetic appeal for social media.

Concerns About AI in Fitness

The conversation shifts to the use of AI tools like ChatGPT for creating fitness and nutrition programs. There’s an emphasis on the importance of filtering information effectively.

The speaker shares insights from a recent podcast episode discussing the significance of discerning credible advice based on personal experience in fitness over 13 years.

Filtering Information Effectively

With extensive experience, the speaker can quickly assess what fitness advice is relevant or credible versus what lacks evidence or is misleading.

In contrast, when it comes to unfamiliar topics like cryptocurrency, they struggle to filter good advice from bad due to lack of expertise.

Challenges with AI Tools

Concerns are raised regarding how users might not have the necessary skills to evaluate AI-generated information effectively. This could lead to frustration if they cannot discern applicable advice.

For experienced individuals who understand their bodies well, AI can be beneficial; however, novices may struggle without proper guidance or accountability.

Personal Experience with AI Training

The speaker discusses their own experience training an AI tool with personal health data and emphasizes having enough health literacy to catch mistakes made by the system.

They highlight that while they've programmed their AI to pull information from trusted sources only, caution should be exercised when sharing personal data online.

Understanding Device Limitations and Self-Awareness in Health Metrics

The Importance of Device Limitations

Recognizing the limitations of health devices, such as the Whoop, is crucial for effective use. Being health literate allows individuals to better filter information from these devices.

Expertise comes with experience; after extensive practice (10,000 hours), experts can quickly discern relevant data and disregard what is not applicable.

Bridging Knowledge Gaps Through Inquiry

Engaging with knowledgeable guests on podcasts helps coaches ask better questions, thereby enhancing their understanding and bridging knowledge gaps.

Smart individuals provide great answers, but true geniuses ask profound questions. This principle applies to interactions with AI tools like Claude.

Adjusting AI Tools Based on Personal Knowledge

It's essential to adjust AI outputs based on personal knowledge and research rather than solely relying on the device's metrics.

Awareness of one's own limitations is key; it's not just about the device's accuracy but also about understanding how it fits into individual circumstances.

The Evolution of AI and Its Implications

The development of AI mirrors historical technological advancements; while there are benefits and drawbacks, it remains a tool that requires careful usage to avoid negative outcomes.

Understanding both the advantages and limitations of AI will help users navigate its evolution effectively without falling into fear-based thinking.

Blood Flow Restriction Training Insights

Discussion shifts to blood flow restriction bands used for injury prevention by allowing lighter lifting while still achieving gains.

Historical Context in Athletic Rehabilitation

Blood flow restriction training has historically been utilized in rehabilitation settings for athletes recovering from injuries or surgeries.

Similarities Between Demographics

There are parallels between injured athletes and menopausal women regarding hormonal disruptions affecting recovery processes.

Tool for Rehabilitation

Blood flow restriction serves as a valuable tool in rehabilitation by improving blood flow while providing muscle resistance during recovery phases.

Understanding Resistance Training and Its Impact on Strength

The Concept of Resistance Over Weight

The body does not comprehend weight but rather resistance, which is crucial for effective training. Traditional views suggest increasing weights progressively (e.g., from 10 to 12 kilos), but this approach has limitations.

Progressive overload involves stimulating both the nervous and muscular systems to enhance strength and muscle growth. However, relying solely on weight increases can lead to stagnation as there are limits to how much weight one can lift.

Exploring Different Forms of Resistance

Resistance can be created through various means: body weight, bands, weights, or blood flow restriction. This flexibility allows for tailored approaches based on individual needs, especially during recovery from injuries or hormonal changes like perimenopause.

Adjusting tempo in movement patterns is a valuable method for those with limited range of motion due to injuries (e.g., knee replacements). By manipulating tempo, individuals can still achieve significant muscle tension without needing heavier weights.

Practical Application of Tempo and Blood Flow Restriction

For example, working with a client post-knee replacement involved using high tempos within her limited range of motion. This strategy allowed her to create muscle tension effectively while avoiding full extension or flexion that could exacerbate her condition.

Utilizing techniques like blood flow restriction can aid recovery from various injuries by allowing individuals to maintain strength training without heavy lifting. This method has proven beneficial in rehabilitation settings.

Mindset Transformation in Women’s Fitness

Many women face challenges related to mindset when trying to get stronger. Common issues include misaligned expectations regarding progress and unhealthy comparisons with others.

Misalignment often manifests as unrealistic expectations about body composition changes rather than focusing on strength gains. Women may expect rapid fat loss instead of recognizing the importance of building a strong foundation first.

The Importance of Focus in Training Goals

A common psychological barrier is the fixation on losing weight at the expense of acknowledging other forms of progress such as increased strength or improved fitness levels.

Using metaphors like the "purple polar bear complex" illustrates how focusing too narrowly on one goal (like weight loss) can blind individuals to broader achievements in their fitness journey.

Understanding the Shift in Focus During Midlife

The Impact of Strength and Fitness on Stress Reduction

Shifting focus from weight loss to strength gains can unintentionally reduce stress, as individuals recognize their progress in fitness rather than fixating on body metrics.

This dual focus on becoming fitter and stronger helps lower cortisol levels, leading to improved body composition and a trifecta of positive results.

Comparison Dynamics: Internal vs. External

In younger demographics (20s and 30s), comparisons are often external, focusing on others' achievements through social media or personal relationships.

For perimenopausal and menopausal women, comparisons tend to be internal, reflecting against their younger selves, which can create a more challenging mindset shift.

Breaking the Cycle of Self-Judgment

Overcoming self-comparison requires reducing self-judgment and fostering self-compassion; this approach is crucial for adapting to new life phases.

A metaphorical comparison is drawn with trees shedding leaves in autumn; individuals should not judge themselves for entering a new season of life but embrace it positively.

Reframing Aging as a Privilege

Embracing aging as a luxury allows individuals to reframe their internal dialogue about growing older, shifting from negative associations to recognizing the beauty in life's transitions.

This perspective change serves as a foundation for understanding what adjustments need to be made without harsh self-assessment regarding physical capabilities.

Letting Go of Past Baggage

Just like one shouldn't carry baggage from past relationships into new ones, it's essential not to bring old physical expectations into current realities.

Removing metaphorical baggage enables individuals to start fresh by assessing current needs without judgment while cultivating compassion towards oneself during this transition.

Celebrating Change During Menopause

The speaker expresses newfound confidence during menopause, highlighting personal growth that comes with standing up for oneself compared to previous people-pleasing tendencies.

Recognizing menopause as an opportunity for transformation likens it to an extreme sport where one can become "bigger, better, faster," emphasizing that midlife is not an end but an upgrade.

Positive Mindset Amidst Challenges

Research supports that maintaining a positive mindset during menopause can lead to beneficial changes despite the challenges faced during this phase.

Encouragement is given not just to endure but actively seek solutions and practice gratitude amidst struggles during transitional periods.

Discussion on Supplements and Their Benefits

Importance of Supplements in a Healthy Lifestyle

The speaker emphasizes the significance of supplements as an addition to a healthy diet and lifestyle, noting that they are not miracle solutions.

There is a strong interest in supplements within the community, with a focus on their role in enhancing muscle strength, endurance, mass, or power.

Underrated Supplement: Creatine

Creatine is highlighted as an underrated supplement for women experiencing perimenopause and menopause, often overlooked due to its association with athletes.

It aids in water retention under muscles, potentially increasing strength and speed when used correctly during loading phases.

Cognitive and Muscular Benefits

Recent research indicates creatine's cognitive enhancement benefits, particularly relevant for women facing hormonal disruptions during menopause.

The supplement supports bone density and muscular system health, enabling better performance in physical activities.

Research Gaps and Gender Considerations

Historically, most studies on creatine have focused on young male athletes; however, recent research includes menopausal women to explore its benefits for this demographic.

Basic supplementation should include probiotics and omega-3 alongside creatine for comprehensive support.

Dosage Recommendations

Recommended dosages vary by body weight; typically around 5 grams daily for those weighing between 60 to 80 kilos. Lower weights may require 2.5 to 4 grams.

Women are encouraged not to shy away from creatine based solely on gender but rather consider personal fitness goals when selecting supplements.

Individualized Supplementation Advice

The importance of personalized supplementation is stressed; generic advice should be approached cautiously as individual health markers can significantly influence needs.

Health data such as biomarkers can provide valuable insights into effective supplementation strategies tailored to individual requirements.

Understanding Supplementation and Personal Health

Importance of Individual Research on Supplements

The speaker emphasizes the need for personal due diligence before taking any supplements, highlighting that recommendations from podcasts should not be taken at face value.

A concern is raised about individuals blindly following advice from popular figures without understanding their own health markers, such as genetic predispositions to conditions like Alzheimer's.

Critical Thinking in Information Consumption

The speaker encourages listeners to filter information critically, comparing it to how one would approach data from AI tools or conversations in podcasts.

There’s a caution against impulsively purchasing supplements based solely on recommendations; instead, individuals should assess their effectiveness through testing over time.

Community Engagement and Knowledge Sharing

The speaker expresses admiration for the knowledgeable community of women engaged in biohacking and health discussions, indicating a supportive environment for learning.

Podcast Themes and Future Content

As the conversation wraps up, the speaker mentions upcoming podcast themes focused on performance and biohacking, aiming to keep content fresh and relevant for listeners.

Acknowledgment of previous episodes covering perimenopause and menopause is made, encouraging listeners to revisit these valuable discussions.

Gratitude and Closing Remarks

The speaker expresses gratitude towards the audience for their engagement with the podcast while emphasizing the importance of supporting women's health during menopause.