363: The End Of Extreme Diets + Exercise: Why Protein, Creatine + Metabolism-Boosting Foods For Perimenopause Weight Gain Are Better w/ Liz Wolfe

The Healthy Skin Show

If you’re over extreme diets or exercise (especially if you’re in perimenopause or menopause), metabolism-boosting foods such as higher protein intake with amino acids and creatine is a better way to go.
This is especially important if you’re currently struggling with hormonal or perimenopause weight gain that you just can’t seem to lose!
The shared challenge that many women face has a lot to do with confusing and mixed messaging you’ve been exposed to for decades – from counting calories and viewing “thinness” as your marker of being healthy to pretty extreme fitness routines that overtax your system and increase the risk of injury.
So how should you eat and move to best prioritize your health?
And what intelligent questions should you be asking about worthwhile changes
For example – Do fasting benefits that people rave about online apply to you (or could fasting make things worse)?
Are the benefits of creatine for women true or overblown?
We’re answering these questions and more today to help you decide which metabolism-boosting foods to add and ways to see your pursuit of your best health with Liz Wolfe. Liz helps women 35+ silence decades of diet and health confusion to bring balance and beauty back. She’s a Nutritional Therapy Practitioner and Certified Personal Trainer; a best-selling author and podcast host; founder of the IdealAge brand of supplements; and creator of the Own Your Metabolism program and the Own Your Fitness app.
In This Episode:

• How your body changes as you enter your late 30s to early 40s
• Is it really harder to build muscle as you get older?
• How to think about metabolism + perimenopause weight gain
• Ways you can inadvertently mess up your metabolism
• Are there any fasting benefits for women?
• Carbs: Are they really bad for you?
• Critically important metabolism boosting foods
• Benefits of creatine
• Ditch the black-and-white thinking when it comes to perimenopause nutrition

Quotes
“It's very hard to build muscle because some of our key signaling factors that enable that easy building of muscle that we experienced in our 20s and probably early 30s, they're just not working as well.”
“Calories do come into play in certain ways, but metabolism is so much more than that and so much more important than that. It is the sum total of every chemical physiological reaction in your body that enables you to generate the energy that fuels everything that you do throughout the day.”
Links
Find Liz online | online | Instagram
Liz’s Daily Aminos Supplement
Healing Chronic Skin Issues with Clinical Nutritionist & Skin Expert Jennifer Fugo on Balanced Bites Podcast
STUDY about perimenopause weight gain
STUDY: Daily energy expenditure through the human life course
Healthy Skin Show ep. 314: Is A High Protein Diet SAFE? (Or Bad For Skin Problems?) w/ Dr. Gabrielle Lyon
Healthy Skin Show ep. 323: SNEAKY Perimenopause Symptoms + Signs (No One Talks About) w/ Dena Norton, RD
Healthy Skin Show ep. 345: Why Brain Symptoms of Perimeno

Capitoli

1. Introduction (00:00:00)

2. How your body changes as you enter your late 30s to early 40s (00:01:24)

3. Is it really harder to build muscle as you get older? (00:02:46)

4. How to think about metabolism, perimenopause weight gain + healthy weight loss (00:05:16)

5. Ways you can inadvertently mess up your metabolism (00:14:27)

6. Are there any fasting benefits for women? (00:19:27)

7. Carbs: Are they really bad for you? (00:26:28)

8. Critically important metabolism-boosting foods for healthy weight loss (00:29:46)

9. Benefits of creatine (00:36:43)

10. Ditch the black-and-white thinking when it comes to perimenopause nutrition (00:39:48)

11. Final thoughts (00:46:52)