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Marie Forleo joins Dr. Mindy to dig deep into how exactly women can preserve muscle mass as they age. Together they distill complex principles into actionable steps, tailored for both perimenopausal and post-menopausal perspectives. From nuanced insights to personal anecdotes, you will get a blend of depth and entertainment, courtesy of Marie's infectious humor. Whether you're scribbling notes or simply absorbing the wisdom, this episode promises invaluable insights for anyone seeking to maintain muscle through the aging journey.
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep230
Check out our fasting membership at resetacademy.drmindypelz.com.
Please note our medical disclaimer.
We were taught that doing anything "like a girl" was a weakness. Dr. Mindy Pelz is here to prove it's your greatest strength.
A renowned advocate for women's health, Dr. Mindy is passionately committed to helping women embrace and trust their body's natural healing processes. Drawing on an extensive background in women's health, she's developed groundbreaking, science-backed approaches that help women work with their hormones, not against them, through every stage of life, from cycling to perimenopause to the wisdom of the years beyond.
On Live Like a Girl, Dr. Mindy helps you come home to your own body. Every Monday, she sits down with some of the brightest minds in health and wellness for honest, meaningful conversations that hand you the knowledge, tools, and science to do health your way. No more pushing through, gaslighting yourself, or shrinking to fit. Just permission to live in rhythm with the body you were designed to have and to finally feel at home in it.
Press play, and let's live like a girl.
Dr. Mindy Pelz: On this episode
of The recenter podcast, I am
bringing you something really
unique. So this is actually an
excerpt from a YouTube video
that I did with my dear friend,
Marie Forleo. Now, Marie, if
you're not familiar with her is
a business genius. She is a
mindset genius. And she has so
much wisdom to offer people not
only when it comes to improving
their finances, which is kind of
her her her path, but also in
helping us think from an
abundant perspective. And I
brought her in to my kitchen, we
are doing a cooking show now for
our YouTube channel. And I
brought her in to do a cooking
show with me and I had her stay
to talk about this topic you're
about to hear, which is three
ways to preserve muscle mass.
And what's really cool in this
is she is I probably would say
was, and you'll hear it in this
in this episode, a professional
dancer like she has this dance
background, that she had to
massively change her dance
routines, her dance workouts as
she went through the peri
menopausal experience. And so I
wanted her to be involved in
this conversation, because so
many of us are having to adapt
our lifestyles to the changes in
our hormones. And I wanted to
hear from an ex athlete how she
was going after muscle. So what
you're going to hear in this
episode are three really
important points that you need
to look at. If you are trying to
preserve your muscle as you go
through the peri menopausal
years or your in your post
menopausal years. It is
literally these three, like I've
boiled it down to as simple of
an approach as I possibly can.
But within these three, there's
a lot of nuance. So you're gonna
hear Maria and I explain the
principle, but then you're also
going to hear how we both apply
the principle to our lifestyle.
She's 48. She's Peri menopausal.
I'm 54. I'm postmenopausal. So
you're getting the Peri and the
post menopausal view in this
preserving muscle mass episode.
Again, that's one that you might
want to take notes. But those of
you that are trying to build
muscle through the aging
process, I guarantee there is
something for you to learn
within the next 30 Some minutes
because it was a really deep
conversation. It was also very
entertaining as you're gonna
learn Maria's quite funny. And I
hope it provides you the
resources you need to stay
healthy as you age. Enjoy.
Welcome to the resetter podcast.
This podcast is all about
empowering you to believe in
yourself. Again, if you have a
passion for learning, if you're
looking to be in control of your
health and take your power back,
this is the podcast for you.
We're going to talk about the
three best ways to preserve
muscle, and they help you or
help me get this message across
I am brought my friend Marie
Forleo. And I've never done this
before. By the way, this is kind
of an intimate experience. I've
never I've never brought another
person into my solo episodes. So
consider yourself, you know,
crowned one of the chosen ones.
So there's a variety of reasons
that I have Murray hair. Here's
what's really cool about you and
I don't think people see this
right off the bat. Is that
beyond your beautiful face and
your incredible business spray.
You actually have this like
legit athletic background. Yes.
Which is why this video is a
really good one to do. So talk a
little bit first just about the
background of you know, fitness
superstar you are Oh my
Marie Forleo: god. It started at
a young age. So I remember first
it was watching my mom, this is
in the 80s and this is when we
first started seeing like
fitness on TV. Yeah, I was
watching her lift, like just
dumbbells and I was getting into
it.
Dr. Mindy Pelz: Did she have
like warmers? Oh yeah. And the
unit tart.
Marie Forleo: Like some of these
shows were amazing. People have
the amazing spandex. I was like
I love this. They're working
outside the sun. So I was like
mimicking my mom cut to like age
15 or 16 This is off the Jersey
Shore who becomes a member of
Gold's Gym. This one hair up to
here like Oh, manicure. Oh, let
y'all hear about like the fact
that I do not look like a
leather bag at this point is a
frickin miracle because I spent
so much time in tanning beds, or
just oil Yeah, and pumping iron.
Yeah. But anyway, I fell in love
with weight training. And I
cheered in high school and I put
the entire cheer throwing
through like a strength training
just basically regimen because I
want us to win competition like
you got to get stronger. Yeah,
so then caught you in my 20s
I've never taken it down. Just
last in my life, but I love to
dance like the most dancing I've
ever done was me walking across
the linoleum floor, anybody to
steal minhwa I can't. But I
wound up following a passion
which was to dance
professionally. And that a few
years I became one of the
world's first Nike elite dance
athletes. incredible
opportunity. I've done a bunch
of fitness videos. So you'll see
them in like old Walmart's and
targets like me like, like super
cheesy, you don't even Yeah,
you're on all these cars. And
then some now in my 40s, which
we'll talk about, it was like,
in my 30s, I spent a lot of time
building the business and fell
off the fitness wagon 100%. But,
you know, I was pushing,
pushing, pushing, pushing. And
then in my 40s, I really felt
terrible about not being as
strong as I used to be, yes, I
hated that feeling so much. So
and I would say the past five or
six years, it's come back in a
big way. So Maria
Dr. Mindy Pelz: is 48. I'm 54.
My background is I was a
competitive tennis player. And
so I was like lifting weights in
my 20s and cross training for
tennis. And so I was doing
extreme work and you know,
working out until my 40s. And
then when I found fasting, I was
like, Wait a second, like all of
a sudden, I can keep my weight
where I want it to be I can keep
my happiness and my mental
clarity where I want. And my bit
my business was taken off in my
40s. And I didn't have as much
time so I put the weights down
to do that. Do not do that.
Don't do that. And I just
started running and yoga, and I
just completely forgot about
weight training. And now I'm
picking the weights back up at
54. Well, yeah, and it's, it's
brutal. It's brutal. So I think
we are good candidates for this
video too. Because we're living
this um, you know, here aging
women. Well, I'm an aging you
forgot for ease aging.
Unknown: Yes. You pop out
Dr. Mindy Pelz: of the wall.
Yeah, you know, but But you
Marie Forleo: know, here's what
a thing I want us all to
remember. You never get stronger
if you only do easy thing. And I
remember just getting back into
the gym like you know, it's not
that a an exercise ever in my
30s. It just wasn't as diligent.
Yeah, I wasn't it wasn't lifting
those heavy weights. And it
wasn't as candidate. Yes. Like
you were talking about your 40s
like, oh, I would do my yoga
class. I did still dance, I
would do some things. But I
would definitely it would be a
couple of weeks. Sometimes I was
under deadline or whatever. It's
just like, you know, I'm fine.
Because I wasn't looking for
weight management. But I was so
stressed out.
Dr. Mindy Pelz: That's right.
You got Yes, yeah. So okay. So
what we want to do is I just
want to give you a little
perspective, that we're living
this information. And so I want
to go through these three things
because preserving muscle for me
54 has become like, like my
target. Yeah. So are you finding
the same thing I'm
Marie Forleo: finding not only
is preserving muscle, my target,
but I find that it impacts every
single one of my health and well
being Yeah, I feel so much more
confident. I feel so much
stronger. And as we'll talk
about, it's actually impacting
my other workouts, which dance
is still huge for me. So I'm
finding myself performing better
in my cardio, I'm finding myself
in my yoga classes, it just
being able to do things that I
wasn't able to do in my 20s or
30s. Now because I'm really
focused on my training, right?
Yeah. And it's actually pretty
Dr. Mindy Pelz: time efficient.
Yes. So we'll talk about that.
So we've got three things for
building and preserving muscle.
So number one, we've got kind of
already alluded to it. Number
one is what Marie lifting
Marie Forleo: heavy things we
training, getting in that gym
and throw around some heavy
weights, like not the little
three to five. Now, on that, I'm
going to tell you, there has
been some instances where I was
advised like, Hey, don't do it.
Don't lift heavy weights,
because you're gonna get bulky,
right? So stick with a three to
five and really like that makes
everything so that
Dr. Mindy Pelz: gets old, old
news I had the same day. I
always say that, like the
biggest thing that I wanted is I
wanted that. Did you remember
the Hudson jeans with the cute
little pockets on the bow? Yeah.
And I had like a little muscle
but in my 20s and 30s. And I
always wanted those Hudson
jeans, but the little pockets
made my butt look even bigger.
And so I was like, I didn't want
to get paid a lot of money by
that, you know, they do. But
it's like in the you know, early
2000s. That wasn't a thing. And
so I really wanted like I didn't
want to build too much muscle
because then I would be even
further away from Hudson jeans.
So I do think there's something
that's really important about us
reframing what muscle is. And I
think you bring up a really good
point, that when we're looking
at preserving muscle through
aging, you're also preserving
your confidence. Yes, and you're
preserving your insulin
sensitivity because the more
muscle you have, the more
insulin receptor sites you have.
When you actually lift weights
and you break down muscle you
stimulate a metabolite that goes
up and promotes BDNF in the
brain, which is like fertilizer
for the brain. So lifting
weights is when the age is so
much more than just about
looking good. There's so many
pieces to it.
Marie Forleo: Yeah. And I think
that it's really important. You
don't have to do this by
yourself like so I'm in New York
City. That's where I live. And
there's a place that I go to.
It's called Lift tonic, and it's
like these really simple basic
classes where we go down into a
dungeon. There's not it's like
barbells and dumbbells and like
benches Yeah. And there's great
trainers that show you the
precise for this is so
important. Yeah, you're in and
out in 45 minutes. And it's like
different workouts and you're
literally getting stronger each
and every time. And it's what a
satisfying thing. And anyone can
do this. There's so many videos,
you could go to so many, you
know, to so many. So okay, so
like
Dr. Mindy Pelz: reps just so
we're clear, because lifting
heavy means different to
everybody. Absolutely. So like I
can tell you, I work out with a
trainer just because I need that
accountability. And so when I go
to my trainer, when we lift
heavy, literally the words I
can't come out of my mouth all
the time. I'm like, I don't want
to do it. Okay, I can't. But
when she tells me we're doing a
heavy day, you're gonna do less
reps. And but heavier weights,
my brain goes, Oh, that's only
like five reps. I can do
anything. five reps. Yep. So
when you lift heavy, what does
that look like?
Marie Forleo: Well, I think in
that particular class, we gather
up a lot of weight. So for
example, let's say that I'm
doing like a goblet squat. It'll
be like, hey, Marie, you're at
the level right now. It should
be at least 35 pounds or 40
pounds. And if you can drive
over 50. Let's do 50. Right. And
I'm like, Okay, I love a
challenge. I also love having a
coach and I like being in a
group fitness environment. And
in terms of lifting heavy for
anyone watching this right now.
It's like start small. Yeah,
start light. And yeah, build up
that confidence. But here's the
one thing that I'm so surprised
by. I was afraid that because I
took some time off, that it was
going to take me so long to get
strong again. Yeah, that has not
been my experience. I feel like
I'm gaining muscle and gaining
strength faster than I ever
thought possible. My ability to
do push ups, everything. My
balance has improved. It's
amazing. But you can start I
mean, if it's if it is those
three to five pounds, start
there. Yeah. Now you're four get
it right. And then let's start
building. Yeah.
Dr. Mindy Pelz: And so then the
other thing that I've found
about weightlifting that might
surprise people is that after 35
progesterone goes down. So like
she just starts to go down, down
down, which means that anxiety
goes up. And what I've learned
when I lift heavy weights is
that those are the days I feel
the most peaceful in my body.
Yes.
Marie Forleo: Is that how you
feel? I feel like a duck and
rocks. Yeah, walking out of that
class. It's just like, I'm full
sweat. Yeah. pumped up. I feel
amazing. Yeah, I feel like I've
set myself up from a dietary
perspective. Yeah, to crave
foods that are actually good for
me. I sleep better at night.
Everything my mood. And I think
this is really big. If anyone
doesn't like working out, it's
like, what's your favorite
music? Add your favorite music.
Add it loud. Yeah, that's what
we do in our PSA.
Dr. Mindy Pelz: We're gonna get
your favorite outfit. Oh, go get
like swag. And like, you know,
get
Marie Forleo: some cool shoes.
Yeah, you know, and they they
feel it. But yeah, make it a
whole thing. But music for me on
a Biochemistry, biochemistry
kind of level. It's like, I'm
like, let's go, you know? No,
it's It's awesome.
Dr. Mindy Pelz: Okay, what do
you work out to? What's
Marie Forleo: your music? It's
usually hip hop. Because I am a
child. I grew up in the 80s in
the 90s. That's my favorite
music and they happen to like it
at that lift on a place like
that, which is why you probably
double whammy Yeah. Dancing
between sets. And they never
mind. Yeah, well, a lot of the
instructors are also ex dancers.
So
Dr. Mindy Pelz: So and then if
you're if you're hearing this
and you're like now like, I'm
not lifting weights, or I'm
we're really out of shape. I
actually learned a little trick
from my friend, Dr. Sarah
Godfried. i She and I went
hiking a couple weekends ago,
and I was in her house. And she
had weights all over her house
like yeah, they were like on her
kitchen counter. They were like
down by her fireplace, like
literally multiple places. And I
was like, Are you trying to
remind yourself to lift weights?
And she goes, Yeah, that's
exactly what I'm doing. So she
kept them in places. So if she
walked past the kitchen counter,
she just picked it up. Yeah. And
she just did a couple of reps.
Marie Forleo: So we have that
are housed here. Oh, we live in
a pretty small New York City
apartment. And we literally have
dumbbells stationed around the
house where there's even
kettlebells amazing. Yeah,
there'll be times and it's like
we just pick them up, walk
around. And glucose got us what
you've had, right? Yeah. So so
that whole notion of even after
a meal do 10 minutes of
movement. Yeah. Sometimes for us
if it's raining out, or just
like we just don't want to go
take a walk. We literally walk
around our apartment and lift
weights. Yeah.
Dr. Mindy Pelz: So there you go.
So if you want to stop the
decline of muscle as you're
aging, it could be as extreme as
like what we're talking about in
the gym. Or it can be as simple
as just put weights around your
house and pick them up every
time you walk past them. Yeah.
And
Marie Forleo: you know, our
friend, JJ virgin, she talks
about it's like aging
powerfully. And I was wondering,
I was like, as I'm getting
older, I'm getting stronger.
Yeah, you know, that is my
message. It's like the most
powerful words in the universe
are the words that we say to
ourselves. And so for me, that's
my own message. I'm getting
older, and I'm getting stronger
and privet into myself with the
debt like Oh, I'm on No, you
know what I mean? My curls are
getting I like, this is awesome.
Dr. Mindy Pelz: Oh my god, I
love that. You know, every end
of every year, I set myself up
for what is it that I want to
create the next year? And I
start the action at the end of
the year because the worst time
to do anything is at the
beginning of the when everybody
starts and then we all fail. So
this year it was lift weights.
Yeah. And so I started the last
Last week of December with this
trainer, and the first couple of
weeks, my brain was like, I
can't, I can't, I can't. And I
would leave the gym. And I'd be
like the stinking thinking
Monday, like, why are you? Why
are you saying this? And one
day, I'm real, I changed it to
and looked at my trainer. And I
was like, I love how much you
believe in me. And I took I
can't and turn it into Thank you
for believing in me. And it was
like a way to be like, as I'm
wanting or not viable. They've
been myself right now. But I
know I'm with this person right
here right now that believes in
me, and is guiding me through
this exercise. So it also having
an accountability buddy can be
really important to transform
me. So yeah. Okay, so that's
number one. Hopefully, we
inspired you that. Number two,
and this one I'm really curious
about for you, I'll tell you is
eating protein. And, you know,
there's a lot of theories on
protein right now. So there is
30 grams of protein with every
meal opens up an amino acid
receptor site in the muscle that
stimulates a pathway called your
mTOR pathway. And mTOR is how
you grow muscle. So you have to
hit 30 grams, like if you don't
hit 30 grands, you haven't
opened that pathway up. And then
beyond that, we're supposed to
have one gram of protein for
every pound of ideal body weight
that we want to be. Okay. Just
that alone is hard. It's so
hard. Can
Marie Forleo: I tell you how
many Google searches I've done?
I mean, for ideas on how to hit
that amount of protein in a way
that works for the kinds of
foods that I'm looking for also
my appetite. So I've gone all
around America around trying to
figure that piece out, right?
One of my latest things I'm
doing, which I'm into and it
feels good for me, is I actually
add some paleo protein powder to
my coffee. Okay,
Dr. Mindy Pelz: so I've been
doing the same thing. Oh, yeah.
I'm like, collagen powder. Yes.
So okay, so let's unpack this
from a fasting lifestyle.
Because I've been like, well,
what if I take I've been doing
true Vani? Because I know Vani.
Yes. And I was wondering, and
I'm like, I know she made those
ingredients pure. But has
anybody done body hydrated, so I
used to true Vani. And I put the
collagen powder in my coffee, it
has 14 grams of one scoop has 14
grams of protein. So I can do
two skips my two cups of coffee.
And with those skips, so I know
what everybody's gonna ask me,
which is, does it pull you out
of a fasted state. So I've
checked it on my CGM. It doesn't
pull me out of ketosis. But with
that much protein, you are
purposely pulled out of
autophagy. And there are two
separate things you can fast for
a toughie G, which cleans the
cells out in that scenario, you
want to bring protein down. But
in the scenario we're talking
about what we're doing is
staying in that ketogenic state
where we're burning fat, but
we're also powering up muscle.
It's brilliant. I love it.
Marie Forleo: So it's been a
game changer for me. Mostly,
sometimes when I'm thinking
about how to get all of that
protein. And it's difficult.
Yeah, busy humans that we are,
yeah, families and careers and
businesses and all the things
that we have to take care of in
Iowa. Oh my god, I had to count
all these and
Dr. Mindy Pelz: now I gotta get
a gram of protein.
Marie Forleo: So it's just a
great, I think it's a great
option for some of us when we
need it. And it's just it's, I
Dr. Mindy Pelz: also found a
tick tock video that has people
putting eggs in their coffee.
They call it carnivore coffee.
Oh, really? So I tried that, but
is a little bit much on my
stomach. Yeah, yeah. So that was
one. The other hack I'll give
you for coffee for protein is
put amino acids in it. So
because it is the amino acid
specifically the amino acid
Leucine is that it actually
triggers this the sensor to open
up and this pathway to start but
for me, so you do both?
Marie Forleo: Yes, yes. Okay, so
the true Vani like, or a protein
powder, and then the amino acid.
That's right. Okay,
Dr. Mindy Pelz: so I do like
true Vani. And then I do the
Amino like body health amino
acids, and I'll put them in
there in my coffee in the
morning. I'm gonna upgrade my
profits. Yeah, it's you know,
and then I'll go got one more
for you wearing it. Since we're
on the topic of coffee. Take
some MCT oil, yes. And put it in
there. And now we've got the
good fat. You've got the aminos
you've got the protein. You're
technically in a fasted state,
you just aren't stimulated
toffee G but you're ready for
your workout.
Marie Forleo: But do you have
some other ideas for how to get
to there to that? 30 Mark? Yeah,
Dr. Mindy Pelz: so two other
ideas I've done is for sure.
Protein shakes. Yep. And like
lots of protein powder. So
that's one my other favorite are
beef sticks, cat. So paleo
Valley beef sticks, I've got
like packs on them everywhere.
And so then I'll just eat them
all day long. So but from my
understanding is it's that first
meal needs to have at least 30
grams of protein. And so after
that, once you've stimulated the
mTOR pathway, you can actually
you know, you don't need 30
grams at each meal, you just
need to hit that total one gram
per pound of body weight. Yeah,
so and just see how you feel. I
Marie Forleo: mean, I've been
feeling so much better. Yeah,
this coughing and adding the
protein to it. And again, it
shows in my performance of the
gym, of course, we're talking
about sleep and all these other
things, but getting that protein
and it just it makes me feel
grounded and solid and prepared
for the day. So okay,
Dr. Mindy Pelz: do you have any
other hacks to protein because,
Marie Forleo: honestly,
sometimes it's like going into
the app and going into counting
things like okay, how many eggs
into I want some turkey and some
chicken and you know, where else
am I going to get those? Oh, we
should
Dr. Mindy Pelz: probably also
talk about I don't know if in
your community I have a lot of
plant based
Marie Forleo: yo, yeah,
absolutely. Let's talk about
that. Yeah, always a big
question. And there's times in
my life, I like shifting my you
know what's going and trying to
always eat as many plants as
possible, but there's times when
my body craves me. That's yeah,
and I'm just gonna go for the
grass fed, the organic, yeah,
has to raise and there's signs
and I'm like, okay, flat time.
So
Dr. Mindy Pelz: let's talk about
so okay, if you do dairy, one of
the best protein rich is cottage
cheese. Oh, yeah.
Marie Forleo: What do you think
of Greek yogurt? Or Greek
yogurt?
Dr. Mindy Pelz: Yeah, those are
both if you do dairy. So here's
the here's the challenge with
dairy. If it's pasteurized, it's
dead sick. So you don't have
enzymes, you don't have
probiotics. And it's so like,
with my cream, I always try to
get raw. But if it because
otherwise, you're missing out on
that, but you're still getting
the protein. So like cottage
cheese, you're still getting the
protein, Greek yogurt, you're
still getting the protein? What
if you don't do dairy? What if
you don't do dairy, then we got
to look more at the legumes. So
lentils are like the P our gas
how our house. So I used to buy
cooked lentils at the market.
And I would just have it in my
refrigerator, and I put it in
salads all the time. Yeah, and I
just sprinkle it in there. And
that was really like just
constantly getting that into my
into my and it's full of the
that amino acid, leucine. So
that those are kind of and then
if you actually in the new book,
I have a long list of some of
the most protein rich vegetables
for the plant based community.
But I do think if your plant
base, that is one of the
challenges is you've got to work
on getting this protein and so
you may do like what we're
talking about where you put the
collagen powder in your in your
your coffee with you amino amino
acids. And Ronnie is plant
based. Yeah. So she actually has
collagen that's plant based.
That's awesome. I think it's
marine based. I think it's from
fish.
Marie Forleo: She's their
products. Fantastic.
Dr. Mindy Pelz: So, okay, so
that's protein. Anything else
you want to say on protein? No,
just proteins? Do you ever get?
Do you ever feel like tired?
Like you're eating so much
protein?
Marie Forleo: I think when I'm
trying to if I'm trying to do
things perfectly, that's when I
get tired. Yeah, but whether
it's protein or my business, or
you know, we've talked about
this a little bit like someone
was asking me actually like how
data driven I am. And I'm like,
I have to really watch it
because the kind of person I am
I can get obsessive the ordering
this. So I am aiming always for
progress, not perfection, yes.
And paying attention to how this
whole body feels. Yeah, oh,
she's performing how she's
sleeping. And so you know, if I
don't get to about eating
perfect number every day, if I'm
if I'm really close, it's an
identical star.
Dr. Mindy Pelz: So I teach a
concept. And it's called the N
of one. So when they look at a
science study, the n equals how
many people were in the study.
And like if you can stay that's
like 3000 people. Wow, that was
amazing. But what they have
found, and it was actually a
principle that they found in
therapy, that if you involve the
person, the patient in their own
treatment plan, that they
actually got better, quicker.
And they hold at the end of one
which is involving you in your
own treatment plan. So what I
just heard in that is like,
here, you have this a high
achieving woman that has done a
tremendous amount in your life,
and you want to kick butt in all
areas of your life. But you're
also saying, I have to listen to
myself. Yes, I gotta listen to
my lifestyle, your being your
own no one. That's right. So
that's, I don't want to miss
that because I get a lot of
questions of like, okay, well,
exactly how many macros exactly
this and what I'm giving you all
are some some ideas. Now I want
you to take those ideas and
figure
Marie Forleo: out what works
best for you. Yeah, and I think
and you'd probably admit this,
it's really important too,
because sometimes the science
keeps evolving. That's right,
keep evolving. So it's like if
we're aiming in the right
direction, and we're doing our
very best and we feel good. It's
like, yeah, comes up all the way
around, right? Yeah, exactly.
Dr. Mindy Pelz: Okay. How
quickly after your workout duty?
Marie Forleo: I usually need at
least 45 minutes, if not an
hour. Oh, just because it
depends. Like sometimes if I
come back from workout, it just
I feel so full of energy. And
I'm like, I need the shower. I
need a second. Especially if I
push hard. What should what is
the science and you actually do?
Well,
Dr. Mindy Pelz: there's emerging
science that came out in like
the last month that basically
said like, within a half an hour
after you work out you should
you should have the this one is
a little too much for me. You
should have 100 grams of
protein. Whoa, yeah,
Marie Forleo: I don't think I
can do it.
Dr. Mindy Pelz: I don't think I
can do it either. And, and the
people that I've been watching
that are talking about this are
bodybuilders. I'm not I'm not
trying to be a bodybuilder and
neither. So but what I do think
is fairly quickly, half an hour
to an hour after you eat, I
think or after you workout. You
want to have something pretty
fresh, okay? Because you've just
broken down muscle. And so you
have this unique moment where
the muscles like a sponge, and
it's going to pull and all of
the above that amino acid
Marie Forleo: I'll lounge a
little bit less after masala. So
shot let us know how we can
shower quickly that's
Dr. Mindy Pelz: an or take the
smoothie into the shower,
Marie Forleo: that would
actually be kind of far I'm not
saying other ideas all of this
There you go. Okay
Dr. Mindy Pelz: number three the
third thing on how we can
preserve muscle is we can really
take amazing care of our sex
hormones, specifically
testosterone. So I know you and
I chatted back in like October
Yeah, without your hormones. I
haven't done a Dutch test and
you. So what did you What have
you learned just as a 48 year
old woman about your hormones,
your profile and how they've
shown me? Yeah,
Marie Forleo: so I'm still in
the midst of wanting to make
sure that everything's good. And
the more research I've been
doing on hormones, the more I've
learned, it's like, wow, this is
a moving target. It's sorry,
guys, you got it. It's one of
those things where I actually
found like reading all of this
amazing books by amazing
scientists gone like, wow, so we
really didn't have a really good
test. And some people actually
know prefer the Dutch didn't
like it at all. I know. Some
people don't. Absolutely. And
some people are like, okay, the
most accurate tend to be blood
tests. And guess what, it's
constantly moving throughout the
club. So we're just going to
have to approximate. So what
I've been doing for myself is
really at this moment, I'm like,
okay, how am I feeling? How am I
showing up? What time like
because there was a couple of
years ago, I was like, I knew
something was wrong. I think as
women we know this feeling.
Something's not okay. Yeah,
something's not right.
Something's different than it
used to be. And when we checked
levels of yours, I was like,
yep, shuts off. Now, my most
recent test is everything I
like, you're actually looking
pretty good. Oh, so the field is
everything feeling okay, as
well? Yes, it is working. Okay.
For me, personally, what I know
is my kryptonite is stress. It
shows Yes. And so over the past,
I would say three to five years,
I have been working so intently
from a really loving place to
strip away some of my own what I
know to be dysfunctional thought
patterns and behavior patterns,
kind of self punishing patterns
that I've just had since as long
as I can remember. And I've
realized how my hormones are
impacted by that. Okay,
Dr. Mindy Pelz: so I have a
theory on that. Okay. I want to
hear it. Yeah. So I think are
think of your hormones as they
adapt to every environment you
put yourself in. So if you put
yourself in a peaceful
environment, your hormones are
like, okay, okay, we can we can
come out. Now, if you put
yourself in a stressful
environment that like we're in a
crisis, we're not reproducing
right now. There's no need for
these sex hormones that are
right now, if we're eating toxic
food, same thing, we're bringing
up cortisol, and we're making
ourselves insulin resistant, and
that environment starts to throw
all our hormones off. Yes. So
the stress, I strongly feel is
the most important thing for
balancing hormones. Because each
environment you put yourself in,
that's massively stressful. Yes,
the hormones are going to adapt.
And if you stay in that
environment for months and
years, your hormones are going
to tank Yeah. So I would say as
a postmenopausal woman, I'm
finally get into this place
where I'm like, peace and rest
and relaxation and regulating
myself, is my hormonal plan.
Yes.
Marie Forleo: This is so huge.
Again, I think especially for
high achieving ambitious,
creative women. It's like me
have been on overdrive for men.
I'll speak for myself. Yeah,
literally for decades. Yeah. And
for various reasons, feeling
like, if I am not handling
everything, it's not gonna get
handled. Yeah. If I'm not
responsible for everything, it's
all going to fall apart. You
know, and if I'm not getting
everything, you know, it was
beautiful. And so these past few
years, for me have been so
utterly enlightening. Just
listening to my own inner
environment. And being really,
really aware of when I'm
tiptoeing back to old patterns.
Yes. And then stepping away.
Yeah, like, put my hands up and
gone. I know. Yeah, go in there
anymore. Yeah, because it's not
worth it like nothing. There's
no amount of money. There's no
amount of accolades, there's no
amount of achievement that is
worth my health and my peace of
mind. Yeah. And I just have
found that I'm actually way more
creative. I feel so much better.
ambulating my skin's
everything's better when I'm not
afraid and stressed out mania.
So, yeah.
Dr. Mindy Pelz: Oh, no, it's so
simple. But here's what's
happens with stress and muscle.
Because when you go after 40,
all of a sudden, your sex
hormones are start to go on this
decline. And your ovaries are
like, Hey, not a lot of Ames in
the air, like we're going to
slow down production, but you
still need some sex hormones. So
we but we're gonna go into
retirement. So we're gonna hand
this job over to another Oregon,
so you know who they handed over
to? The adrenal gland. Oh,
wonder and the adrenals are like
over there. Like they've not
been doing a lot for, like,
gripping on and they're like,
what's your white knuckling?
Yeah. And they're like activate
estrogen progesterone and
testosterone now, like, I can't
do that weren't running. We've
been running from a tiger for
like three decades now. And now
you want me to make sex work?
bans. And so they pretty much
say like, Fuck yo to the next
one, you can go fuck yourself.
They say the ovaries Go fuck
yourself, you were trying to
harm your own. And I'm gonna be
over here managing stress. So
the minute you let go of that
stress and you tell the adrenals
like, Hey, it's okay, we're not
running from the tiger anymore.
You can relax. I'm okay. They
now are more willing to look at
the adrenals and be like, hey,
you've been working really hard.
You deserve a rest. You didn't
go into retirement like you're a
diva. Like even pop it out this
egg every month. Like I've just
been over here trying to manage
cortisol but you're like,
actually manifest this a few
humans along the way. I might be
willing to help you that.
Amazing.
Marie Forleo: I love this. I
love this so much. Yeah, like my
poor adrenals. Like, I
Dr. Mindy Pelz: want to give
them a hug. I know. Yeah. Right.
Wouldn't that be great? And we'd
like it's kind of hard to hug
you. I feel like a little a
little squeeze zone energetic.
Little energetic hug. No, but
this, I
Marie Forleo: think the stress
thing is so real. And we live in
such an environment right now,
from my point of view that is so
at odds with how we're meant to
live, you know, between all of
the interruptions and the pings
and the dings and certifications
and all of the incoming and our
environments and the toxic that,
you know, it's just like fire.
Yes. Like, it's a lot. Yeah,
it's a lot. And so but for us to
be empowered and to say, Oh,
actually, no, I'm not going to
live in that. You know, we've
talked about this before on your
show. My notion of time genius,
where so many of us, we don't
even realize that we're stuck in
this world of times your OS.
Yeah, I mean, that was a big
one, and productivity and
achieving and all that stuff.
It's like we have a choice. We
do not have to live that way.
That's the point.
Dr. Mindy Pelz: And I think I
would say, like, I hear you say
that, and like my mind knows
that. That's logical. But I
think what a lot of people would
say is, yeah, no, you got to
show me like I like if I how do
I live in a world where I'm not
having to just keep performing
and keep doing time over and
being stuck to the clock and to
Marie Forleo: the hatches? Yeah,
no, I think first of all, I
think it's a process again, we'd
had a conversation, we could
have another conversation about
that, too. It's not it's, it's
very much I think, like going to
the gym, like you're not gonna
go and lift weights once and
then have all of this incredible
muscle. It's gonna last last few
to the rest of your life. Yeah,
no, no, we go back to the gym.
And we continue practicing and
showing up to build. And I, from
my experience in my own again, I
know how to stress myself out so
good. I'm such a professional at
it. So I have a lot of
experience here. It feels really
like a practice, and a really
fun one. Because life is so
precious, and it is possible.
It's not always it's not gonna
happen perfectly every day,
right? The photography will hit
the fan, the dogs gonna throw
up, technology's gonna fit, you
know, there's a whole bunch of
shit that's gonna die X. Oh, my
God. Those are guaranteed. Yeah,
however, we have some control
over our inner environment.
Yeah. And I think that's the
place where we need to build
that that muscle.
Dr. Mindy Pelz: And what's
interesting about that is in the
adrenals, working so hard, when
they're exhausted, they break
muscle down so that they can get
the nutrients they say they
share the same nutrients. So
literally like a video like
this, you could be like, Okay, I
need to strength train more, I
need to eat more protein, and I
need to balance my hormones. And
now you've just added another to
do list. And so I think we
probably actually probably
should have started with stress
as being the biggest thing you
need to manage. If you want to
preserve muscle as you
Marie Forleo: go as you start to
age. Well, here's the cool thing
that I found, in my experience,
I actually love where we
started. Because when I lift
weights, or to be perfectly
honest, I do any fairly intense
workout where I am strength
training, and even if it's in
the form of yoga, or in the form
of dance, like we're still
building muscles just in
different way. I walk out
feeling so much instantly, less
stressed and with a deeper,
broader perspective on what
really matters go hand in hand.
I really do. So I feel like
those things are very
complimentary. Yeah. And you
feel like, oh, I don't really
have the time. It's like, you
don't have to spend three hours
in the fucking gym. Yeah, it's
like you do it for 30 minutes.
Even if you're just starting,
you're gonna feel like a rock
star. And all of a sudden you're
like, Whoa, I see all these new
possibilities. I got that.
Dr. Mindy Pelz: I got that
protein. Let me Yeah, I love
that. Yeah. Okay, well, that
segues really well. One of the
things I love about Marie is
that she's just got this mindset
that's addictive. I hope you
feel that and just kind of takes
the complicated and you go wait,
I hadn't thought of it that way.
So a couple of things that she's
got for you. For starters, you
gotta go on to Amazon, check out
her book. This isn't the best
title. Everything is figured out
double told me that was like a
download that came to you know,
that I will talk about in
another episode. Okay, actually
from my mama. Oh, so again.
Yeah, but she has a free
giveaway. So if you could talk
about that, which is you can
have everything, anything,
anything you can have anything
you want, I think is what the
name of the video courses. Yes.
How to Get Anything. Anything
you want. Yeah, it's a little
Marie Forleo: how to because I'm
very pragmatic. Yeah, like
pragmatic things. So it's three
steps. So if there's been
something you're struggling
with, it could be around your
health. You might be around
relationships, or your career or
your business or finances or
some direction that you want to
go on this next chapter of your
life. Go get this download. It's
at marieforleo.com It's a
freebie. If it's like a coaching
session, you can download it to
your phone. I will walk you
through the steps and I promise
you like pinky swear, it will
help you find so much clarity
and confidence to take that next
step and figuring out that thing
in your heart that you've wanted
to figure out for a long time.
Yeah,
Dr. Mindy Pelz: it's so
beautiful, because it's all just
all starts up here. And in here.
Yeah. And in here. Yeah. And
mining these two absolutelly.
Yeah, perfect. So we'll leave
links for all of that. But thank
you so much for being so the
pocket by chair. Make sure you
go follow her on YouTube. So if
you want more of her, she's over
there. And she's got podcast.
She does solo up. And so I'll
make moment yes, appearance
doubt you're coming up. Yeah.
Marie Forleo: I'm new to New
York with doing all the claims.
Dr. Mindy Pelz: Oh, I love it. I
love it. So, you know, my
biggest message to you. And I
think Marie would say the same
thing is just don't give up on
yourself. And when you start to
age, there are parts of you that
you don't recognize. And I think
this concept of keeping muscle
is more than just looking good.
It's about keeping your
confidence and keeping your
clarity and keeping your health.
It ties in to everything so
please, whatever you do, don't
give up on yourself. Do awesome,
awesome day. Thank you so much
for joining me in today's
episode. I love bringing
thoughtful discussions about all
things health to you. If you
enjoyed it, we'd love to know
about it. So please leave us a
review, share it with your
friends and let me know what
your biggest takeaway is.