Representative appearances

• How To Live Longer And Healthier For Women

  And finally, for supplementation, take the blueprint stack and then continue with calcium and vitamin D to support bone health. Next, let's talk about the lutil phase where you slow things down and you focus on recovery. As you go into exercise, focus on zone two. This is where your heart rate is at a point where you're not so exhausted that you can't maintain a conversation with someone. You also want to really prioritize strength training. Like I said, when your hormones fluctuate, especially estrogen, it puts you at risk of muscle atrophy and bone health deficiencies. So, by focusing on strength training, you're maintaining and preventing against that. It's also why continuing calcium and vitamin D is really important during this time period. For nutrition, lower your carb intake as your body isn't as efficient at processing carbs. For protein, you can increase to 2 g per kilogram of body weight again to maintain muscle mass. And finally, you can manage some of your symptoms that you might experience. So, for sleep, you can take melatonin. For PMS, you can take ashwagandha and rodeiola. And if you experience bloating, you can manage that through things like electrolytes. Okay, so let's talk about pmenopause, which is the transition between premenopause and postmenopause, essentially the time near menopause. And so the thing to know here is that your hormones are going through a lot of changes. So what you want to do is make sure you have good baseline before you head into this time period. You can do things like DEXA scans, checking your cholesterol and your blood pressure. I would also encourage you to get a wearable so that you know what your baseline sleep quality is like. Okay, so now you know where you're at with premenopause. You're starting to transition into menopause. What do you do once you actually hit menopause? Let's talk about that. This is almost like a late lutal phase. So, make sure you focus on strength training that maintains bone health and muscle health. Next, make sure you keep your protein intake at 2 g per kilogram of body weight. Continue to do highintensity interval training. Get your heart rate up. Push yourself a little bit harder. Continue with the regular blueprint stack. And you can add in things based on where you're at in life. So add in your ashwagandha, your rodeiola, make sure you get your omega-3s for brain health, and continue with calcium and vitamin D.