Ep10 - Let's Talk About Muscle

Where Have I Been? Life, Long COVID, and Podcasting Updates

Host: Corey Jackson Episode: Where Have I Been? Published on: World Menopause Day Episode Summary Hey, girlfriend! It’s been a while, and I’m back with an update after a long break. In this episode, I open up about my battle with long COVID and how it’s affected my life, my health, and this podcast. It’s been quite the journey, but I’m finally feeling better, thanks to a research program I’ve joined. I also dive into some real talk about imposter syndrome and why I’ve struggled with feeling like I’m not enough, even with my years of experience in fitness and nutrition. But here’s the good news—I’ve got big plans for the podcast moving forward! I’ve lined up expert interviews, exciting topics, and I’m committed to releasing new episodes every other week. So, let’s pick up right where we left off, because I’ve missed you! Key Points: * My Health & Long COVID: I’ve been dealing with the effects of this since January, and it’s been a tough road. Brain fog, fatigue, and all that fun stuff. But things are getting better, and I’m back with new energy. * Imposter Syndrome: Even with years of experience, I’ve struggled with imposter syndrome—especially with the long break. But I’ve come to terms with it, and I know I have so much valuable information to share with you. * What’s Next for the Podcast: I have three expert interviews ready to go and plans to do more. You can expect new episodes every other week from here on out! * World Menopause Day: I couldn’t let another World Menopause Day pass without reaching out, so here’s to a fresh start! Resources I Mentioned: * My Website: ClearPathFitness.com [http://ClearPathFitness.com] * Download my Menopause Mastery Grocery List for some nutrition tips and guidance. * Instagram: @Clear_Path_Fitness [https://www.instagram.com/Clear_Path_Fitness] * Facebook Group: In the Middle – Join me and other women in my free support group for menopausal women. Search “In the Middle” on Facebook. Let’s Work Together: If you’re interested in working with me one-on-one, I’m still offering coaching as a nutrition coach and strength and conditioning coach. Check out my website for more info and to sign up for my email list.

Ep10 - Let's Talk About Muscle

Why You Should Prioritize Muscle Building Over Weight Loss Show Notes · The specific challenges and changes women face during perimenopause and postmenopause: What worked in your 20s and 30s to manage your weight and fitness suddenly doesn’t. · The 4 Cs that used to work · Physiological changes during perimenopause and postmenopause. · Muscle Building for Metabolic Health · The dual benefits of muscle building · The myths about muscle building in women, particularly in later life stages. · Ways incorporating strength training will help manage your peri symptoms · Practical advice on beginning a muscle-building regimen safely and effectively. · Tips on balancing cardiovascular and strength training exercises. · Nutrition advice to support muscle growth and overall health · Common Barriers and Challenges to consistent strength training for midlife women, and how to address them. · Strategies to stay motivated and overcome physical or psychological hurdles. · Measuring Success Links for show notes: https://books.google.com/books?hl=en&lr=&id=U8hJDAAAQBAJ&oi=fnd&pg=PP1&dq=statistics+for+undereating+in+midlife+women&ots=N49Ny1oJBW&sig=c_Kl7PoMojO91eWBiunarKR5x0Q#v=onepage&q&f=false [https://books.google.com/books?hl=en&lr=&id=U8hJDAAAQBAJ&oi=fnd&pg=PP1&dq=statistics+for+undereating+in+midlife+women&ots=N49Ny1oJBW&sig=c_Kl7PoMojO91eWBiunarKR5x0Q#v=onepage&q&f=false] https://www.health.harvard.edu/womens-health/eating-disorders-in-midlife [https://www.health.harvard.edu/womens-health/eating-disorders-in-midlife]

Ep9 - Let's Talk About Science, Part Two

During this podcast episode, Mandy and Corey continue their conversation about how to read a scientific paper, so their girlfriends can make important evidenced-based health decisions. We discuss two contrasting papers on Menopausal Hormone Therapy (MHT) and its implications for neurodegenerative diseases like dementia, Alzheimer's, and Parkinson's. First, we dissect a study from the University of Arizona, which analyzes insurance data spanning a decade, and concludes that regular use of hormone therapy was protective against Alzheimer's disease and all forms of dementia. https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/trc2.12174 [https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/trc2.12174] The figure showing how age functioned as a modifier in the above study: https://alz-journals.onlinelibrary.wiley.com/cms/asset/fe139a22-4d3d-4c52-85e3-3fa75aaae6dc/trc212174-fig-0003a-m.jpg [https://alz-journals.onlinelibrary.wiley.com/cms/asset/fe139a22-4d3d-4c52-85e3-3fa75aaae6dc/trc212174-fig-0003a-m.jpg] Next, we assess a study from Denmark with conflicting results and various inconsistencies. https://www.bmj.com/content/381/bmj-2022-072770 [https://www.bmj.com/content/381/bmj-2022-072770] An editorial on the above, that Corey mentions: https://www.bmj.com/content/381/bmj.p1404 [https://www.bmj.com/content/381/bmj.p1404] We then talk about interpreting scientific research, critical thinking, and potential biases, reinforcing the idea that scientific understanding evolves over time. Mandy recommends two reliable resources for further research around nutrition and exercise science: Dr. Bill Campbell: https://www.billcampbellphd.com/ [https://www.billcampbellphd.com/] https://www.instagram.com/billcampbellphd/?hl=en [https://www.instagram.com/billcampbellphd/?hl=en] Dr. Layne Norton: https://biolayne.com/reps/ [https://biolayne.com/reps/] https://www.instagram.com/biolayne/?hl=en [https://www.instagram.com/biolayne/?hl=en] https://twitter.com/BioLayne?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor [https://twitter.com/BioLayne?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor] https://www.youtube.com/channel/UCqMBA83S0TnfTlTeE5j1mgQ [https://www.youtube.com/channel/UCqMBA83S0TnfTlTeE5j1mgQ] (And a special treat… both in one clip!)

Ep8 - Let's Talk About Science, Part One

In this segment, Corey and Mandy discuss understanding scientific studies and the importance of critical thinking when interpreting scientific journalism. A significant portion of the discussion focuses on understanding the structure of a scientific study, from the introduction and background to discussion and conclusion. Mandy takes us through how she teaches students using the hero's journey plot structure, encouraging viewers to see scientific literature as a journey of discovery. Corey voices concerns about media possibly skewing interpretations of scientific literature to gain audience attention or suit their narratives. The conversation also broaches the topic of researchers publishing only positive results, leaving a gap in the scientific method. They end the podcast with an exhortation to their girlfriends to fact-check any scientific claims made by influencers or news outlets by going directly to the source -- that is, the scientific paper itself, most of which can be found for free at https://pubmed.ncbi.nlm.nih.gov/ [https://pubmed.ncbi.nlm.nih.gov/] Be sure to listen next week to part two of this vibrant conversation, where we get into the two studies mentioned in the introduction to this episode!

Ep7 - Let's Talk About Mindset

This one-on-one chat with Corey is about using conscious nervous system regulation – top-down regulation – to manage the stress that comes from the upheaval and flux of perimenopause.[00:00:00] - Introduction and recap of previous episodes on the menstrual cycle.[00:01:00] - Discussion on perimenopause, its symptoms, and personal experiences. Introduction to the topic of exogenous hormones and their impact on the hormone cycle.[00:02:00] - Introduction to the FEMS method for hormone coaching. Overview of how exogenous hormones and lifestyle choices can influence the hormone cycle.[00:03:00] - Deep dive into the 'F' and 'E' of the FEMS method: Food and Exercise. Highlighting the importance of strength training for overall health.[00:04:00] - Introduction to the 'M' (Mindset) in FEMS, which is the main topic of this episode. Emphasizing the importance of sleep ('S' in FEMS) for overall well-being.[00:06:00] - Introduction to heart rate variability as the "check engine light" of the autonomic nervous system. Explanation of how the autonomic nervous system and heart rate variability relate to hormonal changes in perimenopause.[00:08:00] - The influence of mindset on heart rate variability and how it connects with the nervous system, particularly the vagus nerve. An overview of how the vagus nerve communicates between the brain and various systems in the body.[00:09:00] - Vagal tone and its importance in stress regulation. The role of stress and negative memories in impacting one's mindset and the nervous system's response.[00:27:00] - Techniques for recognizing and managing anxiety responses triggered by the nervous system. Emphasis on the power of reframing negative experiences and thoughts, drawing parallels with ancient writings.[00:28:00] - The significance of using breathing and reframing techniques to build resilience.References:o https://www.psychologytoday.com/us/basics/vagus-nerve [https://www.psychologytoday.com/us/basics/vagus-nerve]o https://www.psychologytoday.com/us/blog/my-pleasure/202207/regulate-your-nervous-system-right-now [https://www.psychologytoday.com/us/blog/my-pleasure/202207/regulate-your-nervous-system-right-now]o https://orwh.od.nih.gov/in-the-spotlight/all-articles/7-steps-manage-stress-and-build-resilience [https://orwh.od.nih.gov/in-the-spotlight/all-articles/7-steps-manage-stress-and-build-resilience]o https://www.healthline.com/health/4-7-8-breathing [https://www.healthline.com/health/4-7-8-breathing]We’d love to hear your feedback, questions, and suggestions for what to talk about next! Email it to corey@canwejusttalkaboutthis.com [corey@canwejusttalkaboutthis.com].To learn more about Hormone Coaching in Perimenopause with Corey Jackson, visit https://www.clearpathfitness.com [https://www.clearpathfitness.com].