Hormone Replacement Therapy And Functional Medicine For Over 40

Click On My Website Below To Schedule A Free 15 Min Zoom Call:

www.Over40FitnessHacks.com

Over 40 Fitness Hacks Facebook Group

Get Your Whoop4.0 Here!

Dr. Malaika Woods - Hormone Replacement Therapy

www.DrWoodsWellness.com

FB Group: The Natural Hormone Fix

Instagram: @malaikawoodsmd

In this episode of the Over 40 Fitness Hacks, Brad Williams interviews Dr. Woods, a board-certified obstetrician-gynecologist, functional medicine practitioner, and expert in hormone therapy. The discussion focuses on hormonal changes in men and women over 40, with an emphasis on perimenopause, menopause, and andropause.

Dr. Woods shares her personal journey of transitioning from a traditional OBGYN practice to specializing in weight loss, bioidentical hormones, and functional medicine. Her experiences with stress, weight gain, and the search for root-cause solutions inspired her to help patients address hormonal imbalances and optimize their health.

Key topics include:

• Menopause and Perimenopause: Dr. Woods explains that menopause is defined as one year without a period, with the average onset at age 51. Perimenopause, beginning in the 40s, can bring symptoms like hot flashes, night sweats, mood swings, weight gain, and joint aches due to declining hormones like estrogen and progesterone.

• Menopause "Pretenders": Environmental factors like alcohol, sugar, and stress can mimic menopausal symptoms. Dr. Woods emphasizes the importance of a healthy diet and lifestyle to differentiate between true hormonal changes and external influences.

• Andropause in Men: Men can experience declining testosterone levels, leading to symptoms like low energy, reduced libido, weight gain, and mood changes. Dr. Woods highlights the need for optimizing testosterone levels for overall health and longevity, aiming for levels above 500 ng/dL.

• Weight Gain and Hormones: Estrogen dominance and elevated cortisol are key contributors to weight gain in women during perimenopause. Dr. Woods advises adjusting exercise routines and managing stress to mitigate these effects.

  
  

Brad and Dr. Woods discuss the importance of viewing health through a holistic lens, including considerations for diet, exercise, sleep, and mental well-being. They also touch on personal experiences, such as Brad's exploration of intermittent fasting and its positive impact on testosterone levels.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Crush Your Weight Loss Goals Before New Year’s!

Click On My Website Below To Schedule A Free 15 Min Zoom Call:

www.Over40FitnessHacks.com

Over 40 Fitness Hacks Facebook Group

Get Your Whoop4.0 Here!

Podcast Summary: Reaching the Finish Line of Your Weight Loss Goal

In this episode of Over 40 Fitness Hacks, Brad Williams focuses on how to hit those final weight loss milestones, whether that’s reaching single-digit body fat, a target weight, or both, all while maintaining a social life. Brad shares his personal goal of hitting 190 pounds by New Year’s Eve and provides actionable tips and strategies for anyone looking to finish strong before the year ends.

1. Strength Training Tweaks:

2. • Stick to effective three-day-a-week workouts (Monday, Wednesday, Friday).

   • Push each rep to failure using a "time under tension" approach for maximum impact.

   • Add movement or cardio every day, even on weight training days, to increase calorie burn.

3. Recovery Enhancements:

4. • Incorporate cold plunges before workouts (e.g., 4-minute plunges in 50°F water) to reduce soreness, improve joint health, and possibly boost testosterone.

5. Fine-Tuning Nutrition:

6. • Use tools like Chronometer and Whoop to track deficiencies and caloric burn.

   • Address nutritional gaps with whole foods first (e.g., carrots for Vitamin A) and supplements when necessary (e.g., psyllium husk for fiber).

   • Modify eating patterns for off-days to "shock" the body, such as eating earlier in the day to prevent metabolic adaptation.

7. Stress and Recovery Management:

8. • Monitor stress levels using fitness trackers and implement diaphragmatic breathing post-workout to promote recovery.

   • Identify and mitigate unexpected stressors (e.g., disrupted sleep or daily routines) to optimize overall health.

9. Accountability and Community:

10. • Brad invites listeners to join his fitness journey through his Facebook group, fostering a sense of community and mutual motivation.

      
      

This episode is packed with practical advice for anyone striving to achieve their weight loss goals without sacrificing their lifestyle. Brad’s commitment to testing these strategies himself ensures the recommendations are effective, safe, and approachable.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Managing Cortisol And Stress: Tailoring Workouts For Better Health

Click On My Website Below To Schedule A Free 15 Min Zoom Call:

www.Over40FitnessHacks.com

Over 40 Fitness Hacks Facebook Group

Get Your Whoop4.0 Here!

Molly McNamee - Health Coach

Molly’s website: mollymcnamee.com/cortisol

Instagram: @mfit.workouts

In this episode, Brad Williams interviews health coach Molly McNamee about managing cortisol, the stress hormone, and its impact on fitness, sleep, and overall health. The conversation emphasizes tailoring workouts to one's stress levels and life circumstances.

1. Evening Workouts & Cortisol:

2. • Brad shares his experience of insomnia caused by late-night cardio, which disrupted his nervous system and elevated cortisol levels.

   • Molly advises against high-intensity evening workouts, recommending low-impact activities like yoga or Pilates instead.

3. Adapting Workouts to Stress Levels:

4. • Molly emphasizes that workouts should match current stress levels. Overdoing cardio or high-intensity exercises when already stressed can exacerbate cortisol spikes.

   • Short, controlled workouts focusing on muscle engagement, deep breathing, and recovery are more effective for reducing stress.

5. Common Mistakes in Training:

6. • Long workouts and lack of rest days can overstimulate the nervous system and worsen hormonal imbalances.

   • The belief that only intense, sweat-dripping sessions are effective is a myth; moderate, consistent effort can yield better results.

7. Personalized Adjustments:

8. • Both Brad and Molly agree on the importance of scaling workouts to personal health and goals. For Brad, a reduced 3–4-day regimen with time under tension training has led to significant improvements.

9. Lifestyle Strategies for Managing Cortisol:

10. • Molly suggests prioritizing deep breathing, hydration, proper nutrition (especially protein), and avoiding under-eating, which can worsen hormonal imbalances.

    • Supplements like omega-3s and magnesium can help, but lifestyle adjustments are foundational.

11. Tracking Progress:

12. • Journaling health patterns helps identify what works and can provide valuable insights for adjusting routines or consulting healthcare professionals.

13. Molly’s Free Ebook on Cortisol:Molly offers a free ebook to help readers understand and manage cortisol through personalized strategies, including workout adjustments and lifestyle tweaks.

    
    

The conversation highlights the need for a balanced approach to fitness, especially for those over 40. Adjusting workouts to stress levels, prioritizing recovery, and addressing cortisol through lifestyle changes are essential for long-term health and hormonal balance.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV