In Next Level – Next Phase, I want to share specific happenings and developments that occurred late last year. Most importantly was my decision to stop doing Time Restricted Eating (TRE) which is a form of Intermittent Fasting. It’s been a bit of time since my last post so let me first provide the backstory.
Disclosure: I get commissions for purchases made through affiliate links (marked with asterisks) in this post – at no extra cost to you. I am also not a healthcare professional. I am merely sharing my interests. Please see the website’s Disclaimer page for this and other disclaimer information.
Backstory
After my last TRE Update post, I strengthened my resolve and became more determined to get things moving. To compensate for only getting a 12-13 hour fasting window (versus my previous 14 hours) I added strength training regularly. I was very committed, disciplined and looking forward to dropping even more inches than I had originally. Imagine my surprise to notice my inches increasing in my waist, hips and thighs! 🙁
What Happened?
So what happened? I didn’t exactly know. Nonetheless, a few months ago I listened to my body, and I decided to stop doing TRE until I could figure things out. Initially I wondered had I inadvertently slowed down my metabolism? Or could my issues be related to hormone imbalances?
Research
Whatever was happening, I needed answers. Fortunately, I recently stumbled upon a Diary of a CEO (DOAC) episode which featured Exercise Physiologist and Nutrition Scientist Dr. Stacy T. Sims. The introduction alone got my full attention. The entire episode is just over 2 hours – and considering the content, well worth the investment of time – but I will reference the video’s handy timestamp links. 😉
Differences For Women
I’ll preface this section by stating that per Dr. Stacy, much of the research in the areas listed here are based on men. The differences regarding intermittent fasting that she shared for women were eye opening for me, and provided me with clues on what happened with my “progress”. She indicates that exercise stress is a much better solution for women. The weight loss strategies for men vs women were actually confirming. She shuts down the “calories in, calories out” approach for women. Further, the timing of meals around workouts was totally the opposite of what I had been doing. Dr. Stacy also delves into what I’ll nickname the Next Phase: (perimenopause, menopause, and post-menopause), including exercise changes during menopause. This very valuable information spoke directly to me.
Next Level
Needless to say, after viewing this DOAC episode I went on a mission to find as much as I could on Dr. Stacy. Incidentally, if you prefer reading versus watching videos, this online article contains some of her message. Even better, I found her book *Next Level to be an excellent resource for women in the Next Phase. In a section titled Intermittent Fasting is Not Your Friend, she states:
Fasting has a long history of being practiced for religious reasons, and I won’t dispute it as a spiritual practice. But fasting for health purposes, especially fasting among active women for health purposes? That I will dispute…and discourage.
*Next Level by Stacy T. Sims, PhD, Page 153
She goes into further detail, but too much to quote here. Regarding nutrition, she discusses the amount of protein we now need based on our reduced hormones. NOTE: In this separate Protein Prescription video, Dr. Arianne Missimer echoes the need for more protein and it’s benefits.
Next Level – Next Phase: Exercises
Exercise suggestions for the Next Phase are Sprint Interval Training (SIT), Lifting Heavy, and Jump Training/Plyometrics. Dr. Stacy even identifies a variety of ways to do SIT intervals:
- Tabatas
- 40/20s
- 30 On 30 Off
- Hill Repeats
- Kettlebell SIT
If Jump Training/Plyometrics seems scary, take heart:
To be clear: plyometrics is not all about jumping on and off high boxes…It’s about impact. It’s about jumping, hopping, bounding, or otherwise purposefully giving your bones and muscles the extra stimulus that comes when you push off against gravity and land back down. It is those impacts – big or small – that generate positive results.
*Next Level by Stacy T. Sims, PhD, Page 114
A few common Plyometrics examples include:
- Jumping Jacks
- Skipping
- Hopping
- Jumping rope (including Double Dutch 😉 )
NOTE: Learning that small impacts are just as effective, reminded me of Qigong Heel Drops which are lower impact. This video references the corresponding study in the Description section.
Why Not Moderate Activity?
BTW I found an older (and shorter) Katie Couric interview with Dr. Stacy where she explains why moderate activity is not helpful for women who are in the various stages of menopause. In case it helps, this online article explains the significance of high cortisol levels. Dr. Stacy also answers why weight bearing exercises are important, and discusses what she means by heavy weights (aka Lifting Heavy). Additionally, I was greatly intrigued by her explanation of how lifting weights, combined with protein intake helps to get rid of belly fat!
Show Me!
Information is great, but how do I incorporate the exercise advice? I wanted to see examples. I found tons of videos talking to Dr. Stacy, but no how-to videos. However I did find some great Bodyfit By Amy workout videos that (I feel) does a great job of showing a mixture of HIIT and SIT. I tried this workout first (uses body weight only): Cardio HIIT & SIT (Sprint Interval Training) Workout. When I was ready for a combination of intervals that included weights, I tried her UNPAUSE workout (Full Body Strength for Perimenopause, Menopause & Beyond). I love how Amy offers helpful cues, a variety of modifications, and frequently advises viewers to be where they are: “You do you”! You can explore her channel for other workout options.
Conclusion
This post does not cover all aspects of the *Next Level book. There is a LOT more there. I highly recommend getting a copy for yourself and exploring further. After digesting much of the information, I see a number of areas where I wasn’t helping myself. However after being frustrated for a bit, I AM now feeling empowered again! I’ve made some changes already, but this will be a journey and not a quick fix. Knowing what I know now, and based on what happened to me in the end, I won’t go back to TRE. I’d rather commit to exercise which apparently offers the same benefits and more. Finally, I’m sharing what I found in the hopes that it’s helpful to others. As stated on my Disclaimer page, this is not professional advice. Ideally, if any of this resonates, you’ll take a look at the resources for yourself and decide how (or if) you wish to proceed. That’s all for now.
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