# The Three Best Ways to Preserve Muscle with Marie Forleo

An episode of [Live Like a Girl with Dr. Mindy Pelz](https://invisiblenetwork.ai/podcast/1503897906), 8 Apr 2024, 37 min.

Audio: https://media.transistor.fm/b54a8df9/fa821be4.mp3

Marie Forleo joins Dr. Mindy to dig deep into how exactly women can preserve muscle mass as they age. Together they distill complex principles into actionable steps, tailored for both perimenopausal and post-menopausal perspectives. From nuanced insights to personal anecdotes, you will get a blend of depth and entertainment, courtesy of Marie's infectious humor. Whether you're scribbling notes or simply absorbing the wisdom, this episode promises invaluable insights for anyone seeking to maintain muscle through the aging journey. To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep230 Check out our fasting membership at resetacademy.drmindypelz.com. Please note our medical disclaimer.

## Chapters

- 0:01 Introduction to Unique Podcast Episode
- 3:13 Discussing Three Ways to Preserve Muscle Mass
- 8:08 Importance of Eating Protein for Muscle Preservation
- 25:11 Taking Care of Sex Hormones for Muscle Preservation
- 33:20 Stress Management as Key for Preserving Muscle
- 34:02 Mindset and Approach to Health by Marie Forleo
- 34:12 Free Giveaway and Resource Recommendation
- 35:41 Final Message: Don't Give Up on Yourself

## Transcript

[0:02] Dr. Mindy Pelz: On this episode of The recenter podcast, I am
[0:06] bringing you something really unique. So this is actually an
[0:12] excerpt from a YouTube video that I did with my dear friend,
[0:18] Marie Forleo. Now, Marie, if you're not familiar with her is
[0:22] a business genius. She is a mindset genius. And she has so
[0:27] much wisdom to offer people not only when it comes to improving
[0:32] their finances, which is kind of her her her path, but also in
[0:37] helping us think from an abundant perspective. And I
[0:41] brought her in to my kitchen, we are doing a cooking show now for
[0:46] our YouTube channel. And I brought her in to do a cooking
[0:49] show with me and I had her stay to talk about this topic you're
[0:53] about to hear, which is three ways to preserve muscle mass.
[0:57] And what's really cool in this is she is I probably would say
[1:02] was, and you'll hear it in this in this episode, a professional
[1:07] dancer like she has this dance background, that she had to
[1:13] massively change her dance routines, her dance workouts as
[1:18] she went through the peri menopausal experience. And so I
[1:22] wanted her to be involved in this conversation, because so
[1:25] many of us are having to adapt our lifestyles to the changes in
[1:29] our hormones. And I wanted to hear from an ex athlete how she
[1:33] was going after muscle. So what you're going to hear in this
[1:38] episode are three really important points that you need
[1:43] to look at. If you are trying to preserve your muscle as you go
[1:47] through the peri menopausal years or your in your post
[1:50] menopausal years. It is literally these three, like I've
[1:54] boiled it down to as simple of an approach as I possibly can.
[1:58] But within these three, there's a lot of nuance. So you're gonna
[2:03] hear Maria and I explain the principle, but then you're also
[2:07] going to hear how we both apply the principle to our lifestyle.
[2:11] She's 48. She's Peri menopausal. I'm 54. I'm postmenopausal. So
[2:16] you're getting the Peri and the post menopausal view in this
[2:21] preserving muscle mass episode. Again, that's one that you might
[2:26] want to take notes. But those of you that are trying to build
[2:29] muscle through the aging process, I guarantee there is
[2:33] something for you to learn within the next 30 Some minutes
[2:37] because it was a really deep conversation. It was also very
[2:40] entertaining as you're gonna learn Maria's quite funny. And I
[2:44] hope it provides you the resources you need to stay
[2:47] healthy as you age. Enjoy. Welcome to the resetter podcast.
[2:52] This podcast is all about empowering you to believe in
[2:57] yourself. Again, if you have a passion for learning, if you're
[3:02] looking to be in control of your health and take your power back,
[3:06] this is the podcast for you.
[3:14] We're going to talk about the three best ways to preserve
[3:18] muscle, and they help you or help me get this message across
[3:23] I am brought my friend Marie Forleo. And I've never done this
[3:27] before. By the way, this is kind of an intimate experience. I've
[3:30] never I've never brought another person into my solo episodes. So
[3:34] consider yourself, you know, crowned one of the chosen ones.
[3:38] So there's a variety of reasons that I have Murray hair. Here's
[3:41] what's really cool about you and I don't think people see this
[3:43] right off the bat. Is that beyond your beautiful face and
[3:47] your incredible business spray. You actually have this like
[3:51] legit athletic background. Yes. Which is why this video is a
[3:54] really good one to do. So talk a little bit first just about the
[3:57] background of you know, fitness superstar you are Oh my
[4:01] Marie Forleo: god. It started at a young age. So I remember first
[4:03] it was watching my mom, this is in the 80s and this is when we
[4:06] first started seeing like fitness on TV. Yeah, I was
[4:09] watching her lift, like just dumbbells and I was getting into
[4:12] it.
[4:12] Dr. Mindy Pelz: Did she have like warmers? Oh yeah. And the
[4:14] unit tart.
[4:15] Marie Forleo: Like some of these shows were amazing. People have
[4:18] the amazing spandex. I was like I love this. They're working
[4:20] outside the sun. So I was like mimicking my mom cut to like age
[4:23] 15 or 16 This is off the Jersey Shore who becomes a member of
[4:27] Gold's Gym. This one hair up to here like Oh, manicure. Oh, let
[4:32] y'all hear about like the fact that I do not look like a
[4:35] leather bag at this point is a frickin miracle because I spent
[4:38] so much time in tanning beds, or just oil Yeah, and pumping iron.
[4:43] Yeah. But anyway, I fell in love with weight training. And I
[4:47] cheered in high school and I put the entire cheer throwing
[4:50] through like a strength training just basically regimen because I
[4:53] want us to win competition like you got to get stronger. Yeah,
[4:56] so then caught you in my 20s I've never taken it down. Just
[5:00] last in my life, but I love to dance like the most dancing I've
[5:03] ever done was me walking across the linoleum floor, anybody to
[5:06] steal minhwa I can't. But I wound up following a passion
[5:10] which was to dance professionally. And that a few
[5:12] years I became one of the world's first Nike elite dance
[5:15] athletes. incredible opportunity. I've done a bunch
[5:18] of fitness videos. So you'll see them in like old Walmart's and
[5:21] targets like me like, like super cheesy, you don't even Yeah,
[5:25] you're on all these cars. And then some now in my 40s, which
[5:29] we'll talk about, it was like, in my 30s, I spent a lot of time
[5:32] building the business and fell off the fitness wagon 100%. But,
[5:36] you know, I was pushing, pushing, pushing, pushing. And
[5:40] then in my 40s, I really felt terrible about not being as
[5:43] strong as I used to be, yes, I hated that feeling so much. So
[5:48] and I would say the past five or six years, it's come back in a
[5:50] big way. So Maria
[5:51] Dr. Mindy Pelz: is 48. I'm 54. My background is I was a
[5:54] competitive tennis player. And so I was like lifting weights in
[5:58] my 20s and cross training for tennis. And so I was doing
[6:02] extreme work and you know, working out until my 40s. And
[6:06] then when I found fasting, I was like, Wait a second, like all of
[6:10] a sudden, I can keep my weight where I want it to be I can keep
[6:13] my happiness and my mental clarity where I want. And my bit
[6:16] my business was taken off in my 40s. And I didn't have as much
[6:19] time so I put the weights down to do that. Do not do that.
[6:24] Don't do that. And I just started running and yoga, and I
[6:28] just completely forgot about weight training. And now I'm
[6:31] picking the weights back up at 54. Well, yeah, and it's, it's
[6:35] brutal. It's brutal. So I think we are good candidates for this
[6:39] video too. Because we're living this um, you know, here aging
[6:42] women. Well, I'm an aging you forgot for ease aging.
[6:47] Unknown: Yes. You pop out
[6:48] Dr. Mindy Pelz: of the wall. Yeah, you know, but But you
[6:51] Marie Forleo: know, here's what a thing I want us all to
[6:52] remember. You never get stronger if you only do easy thing. And I
[6:57] remember just getting back into the gym like you know, it's not
[7:00] that a an exercise ever in my 30s. It just wasn't as diligent.
[7:03] Yeah, I wasn't it wasn't lifting those heavy weights. And it
[7:05] wasn't as candidate. Yes. Like you were talking about your 40s
[7:08] like, oh, I would do my yoga class. I did still dance, I
[7:10] would do some things. But I would definitely it would be a
[7:12] couple of weeks. Sometimes I was under deadline or whatever. It's
[7:15] just like, you know, I'm fine. Because I wasn't looking for
[7:17] weight management. But I was so stressed out.
[7:19] Dr. Mindy Pelz: That's right. You got Yes, yeah. So okay. So
[7:22] what we want to do is I just want to give you a little
[7:24] perspective, that we're living this information. And so I want
[7:28] to go through these three things because preserving muscle for me
[7:32] 54 has become like, like my target. Yeah. So are you finding
[7:36] the same thing I'm
[7:37] Marie Forleo: finding not only is preserving muscle, my target,
[7:40] but I find that it impacts every single one of my health and well
[7:43] being Yeah, I feel so much more confident. I feel so much
[7:46] stronger. And as we'll talk about, it's actually impacting
[7:48] my other workouts, which dance is still huge for me. So I'm
[7:51] finding myself performing better in my cardio, I'm finding myself
[7:54] in my yoga classes, it just being able to do things that I
[7:57] wasn't able to do in my 20s or 30s. Now because I'm really
[8:00] focused on my training, right? Yeah. And it's actually pretty
[8:03] Dr. Mindy Pelz: time efficient. Yes. So we'll talk about that.
[8:06] So we've got three things for building and preserving muscle.
[8:09] So number one, we've got kind of already alluded to it. Number
[8:12] one is what Marie lifting
[8:14] Marie Forleo: heavy things we training, getting in that gym
[8:18] and throw around some heavy weights, like not the little
[8:20] three to five. Now, on that, I'm going to tell you, there has
[8:23] been some instances where I was advised like, Hey, don't do it.
[8:28] Don't lift heavy weights, because you're gonna get bulky,
[8:30] right? So stick with a three to five and really like that makes
[8:33] everything so that
[8:34] Dr. Mindy Pelz: gets old, old news I had the same day. I
[8:37] always say that, like the biggest thing that I wanted is I
[8:39] wanted that. Did you remember the Hudson jeans with the cute
[8:42] little pockets on the bow? Yeah. And I had like a little muscle
[8:45] but in my 20s and 30s. And I always wanted those Hudson
[8:48] jeans, but the little pockets made my butt look even bigger.
[8:50] And so I was like, I didn't want to get paid a lot of money by
[8:53] that, you know, they do. But it's like in the you know, early
[8:57] 2000s. That wasn't a thing. And so I really wanted like I didn't
[9:00] want to build too much muscle because then I would be even
[9:03] further away from Hudson jeans. So I do think there's something
[9:07] that's really important about us reframing what muscle is. And I
[9:11] think you bring up a really good point, that when we're looking
[9:14] at preserving muscle through aging, you're also preserving
[9:17] your confidence. Yes, and you're preserving your insulin
[9:20] sensitivity because the more muscle you have, the more
[9:23] insulin receptor sites you have. When you actually lift weights
[9:27] and you break down muscle you stimulate a metabolite that goes
[9:32] up and promotes BDNF in the brain, which is like fertilizer
[9:35] for the brain. So lifting weights is when the age is so
[9:38] much more than just about looking good. There's so many
[9:42] pieces to it.
[9:43] Marie Forleo: Yeah. And I think that it's really important. You
[9:46] don't have to do this by yourself like so I'm in New York
[9:49] City. That's where I live. And there's a place that I go to.
[9:51] It's called Lift tonic, and it's like these really simple basic
[9:53] classes where we go down into a dungeon. There's not it's like
[9:57] barbells and dumbbells and like benches Yeah. And there's great
[10:00] trainers that show you the precise for this is so
[10:04] important. Yeah, you're in and out in 45 minutes. And it's like
[10:08] different workouts and you're literally getting stronger each
[10:10] and every time. And it's what a satisfying thing. And anyone can
[10:13] do this. There's so many videos, you could go to so many, you
[10:16] know, to so many. So okay, so like
[10:18] Dr. Mindy Pelz: reps just so we're clear, because lifting
[10:21] heavy means different to everybody. Absolutely. So like I
[10:24] can tell you, I work out with a trainer just because I need that
[10:27] accountability. And so when I go to my trainer, when we lift
[10:30] heavy, literally the words I can't come out of my mouth all
[10:33] the time. I'm like, I don't want to do it. Okay, I can't. But
[10:35] when she tells me we're doing a heavy day, you're gonna do less
[10:39] reps. And but heavier weights, my brain goes, Oh, that's only
[10:43] like five reps. I can do anything. five reps. Yep. So
[10:46] when you lift heavy, what does that look like?
[10:48] Marie Forleo: Well, I think in that particular class, we gather
[10:51] up a lot of weight. So for example, let's say that I'm
[10:54] doing like a goblet squat. It'll be like, hey, Marie, you're at
[10:58] the level right now. It should be at least 35 pounds or 40
[11:00] pounds. And if you can drive over 50. Let's do 50. Right. And
[11:03] I'm like, Okay, I love a challenge. I also love having a
[11:06] coach and I like being in a group fitness environment. And
[11:09] in terms of lifting heavy for anyone watching this right now.
[11:12] It's like start small. Yeah, start light. And yeah, build up
[11:16] that confidence. But here's the one thing that I'm so surprised
[11:18] by. I was afraid that because I took some time off, that it was
[11:22] going to take me so long to get strong again. Yeah, that has not
[11:25] been my experience. I feel like I'm gaining muscle and gaining
[11:29] strength faster than I ever thought possible. My ability to
[11:31] do push ups, everything. My balance has improved. It's
[11:35] amazing. But you can start I mean, if it's if it is those
[11:38] three to five pounds, start there. Yeah. Now you're four get
[11:41] it right. And then let's start building. Yeah.
[11:42] Dr. Mindy Pelz: And so then the other thing that I've found
[11:44] about weightlifting that might surprise people is that after 35
[11:49] progesterone goes down. So like she just starts to go down, down
[11:52] down, which means that anxiety goes up. And what I've learned
[11:56] when I lift heavy weights is that those are the days I feel
[11:59] the most peaceful in my body. Yes.
[12:01] Marie Forleo: Is that how you feel? I feel like a duck and
[12:04] rocks. Yeah, walking out of that class. It's just like, I'm full
[12:07] sweat. Yeah. pumped up. I feel amazing. Yeah, I feel like I've
[12:10] set myself up from a dietary perspective. Yeah, to crave
[12:13] foods that are actually good for me. I sleep better at night.
[12:17] Everything my mood. And I think this is really big. If anyone
[12:21] doesn't like working out, it's like, what's your favorite
[12:23] music? Add your favorite music. Add it loud. Yeah, that's what
[12:28] we do in our PSA.
[12:29] Dr. Mindy Pelz: We're gonna get your favorite outfit. Oh, go get
[12:31] like swag. And like, you know, get
[12:33] Marie Forleo: some cool shoes. Yeah, you know, and they they
[12:35] feel it. But yeah, make it a whole thing. But music for me on
[12:39] a Biochemistry, biochemistry kind of level. It's like, I'm
[12:42] like, let's go, you know? No, it's It's awesome.
[12:45] Dr. Mindy Pelz: Okay, what do you work out to? What's
[12:46] Marie Forleo: your music? It's usually hip hop. Because I am a
[12:49] child. I grew up in the 80s in the 90s. That's my favorite
[12:52] music and they happen to like it at that lift on a place like
[12:54] that, which is why you probably double whammy Yeah. Dancing
[12:57] between sets. And they never mind. Yeah, well, a lot of the
[13:00] instructors are also ex dancers. So
[13:03] Dr. Mindy Pelz: So and then if you're if you're hearing this
[13:05] and you're like now like, I'm not lifting weights, or I'm
[13:08] we're really out of shape. I actually learned a little trick
[13:11] from my friend, Dr. Sarah Godfried. i She and I went
[13:14] hiking a couple weekends ago, and I was in her house. And she
[13:17] had weights all over her house like yeah, they were like on her
[13:20] kitchen counter. They were like down by her fireplace, like
[13:23] literally multiple places. And I was like, Are you trying to
[13:27] remind yourself to lift weights? And she goes, Yeah, that's
[13:30] exactly what I'm doing. So she kept them in places. So if she
[13:33] walked past the kitchen counter, she just picked it up. Yeah. And
[13:37] she just did a couple of reps.
[13:38] Marie Forleo: So we have that are housed here. Oh, we live in
[13:41] a pretty small New York City apartment. And we literally have
[13:43] dumbbells stationed around the house where there's even
[13:46] kettlebells amazing. Yeah, there'll be times and it's like
[13:48] we just pick them up, walk around. And glucose got us what
[13:51] you've had, right? Yeah. So so that whole notion of even after
[13:54] a meal do 10 minutes of movement. Yeah. Sometimes for us
[13:56] if it's raining out, or just like we just don't want to go
[13:58] take a walk. We literally walk around our apartment and lift
[14:01] weights. Yeah.
[14:02] Dr. Mindy Pelz: So there you go. So if you want to stop the
[14:04] decline of muscle as you're aging, it could be as extreme as
[14:08] like what we're talking about in the gym. Or it can be as simple
[14:12] as just put weights around your house and pick them up every
[14:14] time you walk past them. Yeah. And
[14:16] Marie Forleo: you know, our friend, JJ virgin, she talks
[14:18] about it's like aging powerfully. And I was wondering,
[14:21] I was like, as I'm getting older, I'm getting stronger.
[14:24] Yeah, you know, that is my message. It's like the most
[14:27] powerful words in the universe are the words that we say to
[14:30] ourselves. And so for me, that's my own message. I'm getting
[14:34] older, and I'm getting stronger and privet into myself with the
[14:37] debt like Oh, I'm on No, you know what I mean? My curls are
[14:40] getting I like, this is awesome.
[14:42] Dr. Mindy Pelz: Oh my god, I love that. You know, every end
[14:44] of every year, I set myself up for what is it that I want to
[14:47] create the next year? And I start the action at the end of
[14:51] the year because the worst time to do anything is at the
[14:53] beginning of the when everybody starts and then we all fail. So
[14:56] this year it was lift weights. Yeah. And so I started the last
[15:00] Last week of December with this trainer, and the first couple of
[15:03] weeks, my brain was like, I can't, I can't, I can't. And I
[15:06] would leave the gym. And I'd be like the stinking thinking
[15:08] Monday, like, why are you? Why are you saying this? And one
[15:11] day, I'm real, I changed it to and looked at my trainer. And I
[15:15] was like, I love how much you believe in me. And I took I
[15:19] can't and turn it into Thank you for believing in me. And it was
[15:22] like a way to be like, as I'm wanting or not viable. They've
[15:24] been myself right now. But I know I'm with this person right
[15:28] here right now that believes in me, and is guiding me through
[15:31] this exercise. So it also having an accountability buddy can be
[15:35] really important to transform me. So yeah. Okay, so that's
[15:37] number one. Hopefully, we inspired you that. Number two,
[15:40] and this one I'm really curious about for you, I'll tell you is
[15:44] eating protein. And, you know, there's a lot of theories on
[15:48] protein right now. So there is 30 grams of protein with every
[15:52] meal opens up an amino acid receptor site in the muscle that
[15:56] stimulates a pathway called your mTOR pathway. And mTOR is how
[16:01] you grow muscle. So you have to hit 30 grams, like if you don't
[16:06] hit 30 grands, you haven't opened that pathway up. And then
[16:10] beyond that, we're supposed to have one gram of protein for
[16:14] every pound of ideal body weight that we want to be. Okay. Just
[16:19] that alone is hard. It's so hard. Can
[16:22] Marie Forleo: I tell you how many Google searches I've done?
[16:25] I mean, for ideas on how to hit that amount of protein in a way
[16:28] that works for the kinds of foods that I'm looking for also
[16:31] my appetite. So I've gone all around America around trying to
[16:34] figure that piece out, right? One of my latest things I'm
[16:37] doing, which I'm into and it feels good for me, is I actually
[16:40] add some paleo protein powder to my coffee. Okay,
[16:44] Dr. Mindy Pelz: so I've been doing the same thing. Oh, yeah.
[16:46] I'm like, collagen powder. Yes. So okay, so let's unpack this
[16:50] from a fasting lifestyle. Because I've been like, well,
[16:53] what if I take I've been doing true Vani? Because I know Vani.
[16:56] Yes. And I was wondering, and I'm like, I know she made those
[16:59] ingredients pure. But has anybody done body hydrated, so I
[17:02] used to true Vani. And I put the collagen powder in my coffee, it
[17:06] has 14 grams of one scoop has 14 grams of protein. So I can do
[17:11] two skips my two cups of coffee. And with those skips, so I know
[17:15] what everybody's gonna ask me, which is, does it pull you out
[17:18] of a fasted state. So I've checked it on my CGM. It doesn't
[17:23] pull me out of ketosis. But with that much protein, you are
[17:28] purposely pulled out of autophagy. And there are two
[17:31] separate things you can fast for a toughie G, which cleans the
[17:33] cells out in that scenario, you want to bring protein down. But
[17:37] in the scenario we're talking about what we're doing is
[17:40] staying in that ketogenic state where we're burning fat, but
[17:44] we're also powering up muscle. It's brilliant. I love it.
[17:48] Marie Forleo: So it's been a game changer for me. Mostly,
[17:50] sometimes when I'm thinking about how to get all of that
[17:53] protein. And it's difficult. Yeah, busy humans that we are,
[17:57] yeah, families and careers and businesses and all the things
[18:00] that we have to take care of in Iowa. Oh my god, I had to count
[18:02] all these and
[18:02] Dr. Mindy Pelz: now I gotta get a gram of protein.
[18:06] Marie Forleo: So it's just a great, I think it's a great
[18:08] option for some of us when we need it. And it's just it's, I
[18:12] Dr. Mindy Pelz: also found a tick tock video that has people
[18:14] putting eggs in their coffee. They call it carnivore coffee.
[18:16] Oh, really? So I tried that, but is a little bit much on my
[18:19] stomach. Yeah, yeah. So that was one. The other hack I'll give
[18:22] you for coffee for protein is put amino acids in it. So
[18:26] because it is the amino acid specifically the amino acid
[18:29] Leucine is that it actually triggers this the sensor to open
[18:34] up and this pathway to start but for me, so you do both?
[18:38] Marie Forleo: Yes, yes. Okay, so the true Vani like, or a protein
[18:41] powder, and then the amino acid. That's right. Okay,
[18:43] Dr. Mindy Pelz: so I do like true Vani. And then I do the
[18:46] Amino like body health amino acids, and I'll put them in
[18:49] there in my coffee in the morning. I'm gonna upgrade my
[18:51] profits. Yeah, it's you know, and then I'll go got one more
[18:54] for you wearing it. Since we're on the topic of coffee. Take
[18:56] some MCT oil, yes. And put it in there. And now we've got the
[18:59] good fat. You've got the aminos you've got the protein. You're
[19:02] technically in a fasted state, you just aren't stimulated
[19:04] toffee G but you're ready for your workout.
[19:06] Marie Forleo: But do you have some other ideas for how to get
[19:08] to there to that? 30 Mark? Yeah,
[19:10] Dr. Mindy Pelz: so two other ideas I've done is for sure.
[19:14] Protein shakes. Yep. And like lots of protein powder. So
[19:17] that's one my other favorite are beef sticks, cat. So paleo
[19:21] Valley beef sticks, I've got like packs on them everywhere.
[19:24] And so then I'll just eat them all day long. So but from my
[19:27] understanding is it's that first meal needs to have at least 30
[19:30] grams of protein. And so after that, once you've stimulated the
[19:35] mTOR pathway, you can actually you know, you don't need 30
[19:38] grams at each meal, you just need to hit that total one gram
[19:41] per pound of body weight. Yeah, so and just see how you feel. I
[19:45] Marie Forleo: mean, I've been feeling so much better. Yeah,
[19:47] this coughing and adding the protein to it. And again, it
[19:50] shows in my performance of the gym, of course, we're talking
[19:52] about sleep and all these other things, but getting that protein
[19:54] and it just it makes me feel grounded and solid and prepared
[19:58] for the day. So okay,
[19:59] Dr. Mindy Pelz: do you have any other hacks to protein because,
[20:01] Marie Forleo: honestly, sometimes it's like going into
[20:03] the app and going into counting things like okay, how many eggs
[20:07] into I want some turkey and some chicken and you know, where else
[20:10] am I going to get those? Oh, we should
[20:12] Dr. Mindy Pelz: probably also talk about I don't know if in
[20:13] your community I have a lot of plant based
[20:16] Marie Forleo: yo, yeah, absolutely. Let's talk about
[20:17] that. Yeah, always a big question. And there's times in
[20:20] my life, I like shifting my you know what's going and trying to
[20:24] always eat as many plants as possible, but there's times when
[20:26] my body craves me. That's yeah, and I'm just gonna go for the
[20:30] grass fed, the organic, yeah, has to raise and there's signs
[20:33] and I'm like, okay, flat time. So
[20:34] Dr. Mindy Pelz: let's talk about so okay, if you do dairy, one of
[20:36] the best protein rich is cottage cheese. Oh, yeah.
[20:39] Marie Forleo: What do you think of Greek yogurt? Or Greek
[20:41] yogurt?
[20:42] Dr. Mindy Pelz: Yeah, those are both if you do dairy. So here's
[20:44] the here's the challenge with dairy. If it's pasteurized, it's
[20:48] dead sick. So you don't have enzymes, you don't have
[20:50] probiotics. And it's so like, with my cream, I always try to
[20:53] get raw. But if it because otherwise, you're missing out on
[20:57] that, but you're still getting the protein. So like cottage
[21:00] cheese, you're still getting the protein, Greek yogurt, you're
[21:02] still getting the protein? What if you don't do dairy? What if
[21:05] you don't do dairy, then we got to look more at the legumes. So
[21:08] lentils are like the P our gas how our house. So I used to buy
[21:14] cooked lentils at the market. And I would just have it in my
[21:17] refrigerator, and I put it in salads all the time. Yeah, and I
[21:19] just sprinkle it in there. And that was really like just
[21:22] constantly getting that into my into my and it's full of the
[21:25] that amino acid, leucine. So that those are kind of and then
[21:29] if you actually in the new book, I have a long list of some of
[21:33] the most protein rich vegetables for the plant based community.
[21:37] But I do think if your plant base, that is one of the
[21:40] challenges is you've got to work on getting this protein and so
[21:43] you may do like what we're talking about where you put the
[21:46] collagen powder in your in your your coffee with you amino amino
[21:50] acids. And Ronnie is plant based. Yeah. So she actually has
[21:55] collagen that's plant based. That's awesome. I think it's
[21:58] marine based. I think it's from fish.
[21:59] Marie Forleo: She's their products. Fantastic.
[22:01] Dr. Mindy Pelz: So, okay, so that's protein. Anything else
[22:03] you want to say on protein? No, just proteins? Do you ever get?
[22:06] Do you ever feel like tired? Like you're eating so much
[22:08] protein?
[22:10] Marie Forleo: I think when I'm trying to if I'm trying to do
[22:12] things perfectly, that's when I get tired. Yeah, but whether
[22:14] it's protein or my business, or you know, we've talked about
[22:18] this a little bit like someone was asking me actually like how
[22:20] data driven I am. And I'm like, I have to really watch it
[22:23] because the kind of person I am I can get obsessive the ordering
[22:26] this. So I am aiming always for progress, not perfection, yes.
[22:31] And paying attention to how this whole body feels. Yeah, oh,
[22:35] she's performing how she's sleeping. And so you know, if I
[22:38] don't get to about eating perfect number every day, if I'm
[22:42] if I'm really close, it's an identical star.
[22:44] Dr. Mindy Pelz: So I teach a concept. And it's called the N
[22:47] of one. So when they look at a science study, the n equals how
[22:51] many people were in the study. And like if you can stay that's
[22:54] like 3000 people. Wow, that was amazing. But what they have
[22:58] found, and it was actually a principle that they found in
[23:01] therapy, that if you involve the person, the patient in their own
[23:05] treatment plan, that they actually got better, quicker.
[23:09] And they hold at the end of one which is involving you in your
[23:13] own treatment plan. So what I just heard in that is like,
[23:16] here, you have this a high achieving woman that has done a
[23:19] tremendous amount in your life, and you want to kick butt in all
[23:22] areas of your life. But you're also saying, I have to listen to
[23:26] myself. Yes, I gotta listen to my lifestyle, your being your
[23:29] own no one. That's right. So that's, I don't want to miss
[23:32] that because I get a lot of questions of like, okay, well,
[23:35] exactly how many macros exactly this and what I'm giving you all
[23:39] are some some ideas. Now I want you to take those ideas and
[23:42] figure
[23:43] Marie Forleo: out what works best for you. Yeah, and I think
[23:45] and you'd probably admit this, it's really important too,
[23:47] because sometimes the science keeps evolving. That's right,
[23:49] keep evolving. So it's like if we're aiming in the right
[23:52] direction, and we're doing our very best and we feel good. It's
[23:55] like, yeah, comes up all the way around, right? Yeah, exactly.
[23:58] Dr. Mindy Pelz: Okay. How quickly after your workout duty?
[24:02] Marie Forleo: I usually need at least 45 minutes, if not an
[24:05] hour. Oh, just because it depends. Like sometimes if I
[24:08] come back from workout, it just I feel so full of energy. And
[24:12] I'm like, I need the shower. I need a second. Especially if I
[24:15] push hard. What should what is the science and you actually do?
[24:18] Well,
[24:19] Dr. Mindy Pelz: there's emerging science that came out in like
[24:21] the last month that basically said like, within a half an hour
[24:25] after you work out you should you should have the this one is
[24:30] a little too much for me. You should have 100 grams of
[24:33] protein. Whoa, yeah,
[24:34] Marie Forleo: I don't think I can do it.
[24:35] Dr. Mindy Pelz: I don't think I can do it either. And, and the
[24:38] people that I've been watching that are talking about this are
[24:40] bodybuilders. I'm not I'm not trying to be a bodybuilder and
[24:42] neither. So but what I do think is fairly quickly, half an hour
[24:47] to an hour after you eat, I think or after you workout. You
[24:51] want to have something pretty fresh, okay? Because you've just
[24:54] broken down muscle. And so you have this unique moment where
[24:57] the muscles like a sponge, and it's going to pull and all of
[25:00] the above that amino acid
[25:02] Marie Forleo: I'll lounge a little bit less after masala. So
[25:04] shot let us know how we can shower quickly that's
[25:08] Dr. Mindy Pelz: an or take the smoothie into the shower,
[25:10] Marie Forleo: that would actually be kind of far I'm not
[25:12] saying other ideas all of this There you go. Okay
[25:15] Dr. Mindy Pelz: number three the third thing on how we can
[25:17] preserve muscle is we can really take amazing care of our sex
[25:21] hormones, specifically testosterone. So I know you and
[25:24] I chatted back in like October Yeah, without your hormones. I
[25:28] haven't done a Dutch test and you. So what did you What have
[25:31] you learned just as a 48 year old woman about your hormones,
[25:34] your profile and how they've shown me? Yeah,
[25:37] Marie Forleo: so I'm still in the midst of wanting to make
[25:39] sure that everything's good. And the more research I've been
[25:42] doing on hormones, the more I've learned, it's like, wow, this is
[25:45] a moving target. It's sorry, guys, you got it. It's one of
[25:50] those things where I actually found like reading all of this
[25:52] amazing books by amazing scientists gone like, wow, so we
[25:56] really didn't have a really good test. And some people actually
[25:58] know prefer the Dutch didn't like it at all. I know. Some
[26:01] people don't. Absolutely. And some people are like, okay, the
[26:03] most accurate tend to be blood tests. And guess what, it's
[26:05] constantly moving throughout the club. So we're just going to
[26:07] have to approximate. So what I've been doing for myself is
[26:11] really at this moment, I'm like, okay, how am I feeling? How am I
[26:15] showing up? What time like because there was a couple of
[26:18] years ago, I was like, I knew something was wrong. I think as
[26:20] women we know this feeling. Something's not okay. Yeah,
[26:23] something's not right. Something's different than it
[26:25] used to be. And when we checked levels of yours, I was like,
[26:28] yep, shuts off. Now, my most recent test is everything I
[26:32] like, you're actually looking pretty good. Oh, so the field is
[26:34] everything feeling okay, as well? Yes, it is working. Okay.
[26:37] For me, personally, what I know is my kryptonite is stress. It
[26:43] shows Yes. And so over the past, I would say three to five years,
[26:46] I have been working so intently from a really loving place to
[26:51] strip away some of my own what I know to be dysfunctional thought
[26:56] patterns and behavior patterns, kind of self punishing patterns
[27:00] that I've just had since as long as I can remember. And I've
[27:03] realized how my hormones are impacted by that. Okay,
[27:07] Dr. Mindy Pelz: so I have a theory on that. Okay. I want to
[27:09] hear it. Yeah. So I think are think of your hormones as they
[27:13] adapt to every environment you put yourself in. So if you put
[27:17] yourself in a peaceful environment, your hormones are
[27:19] like, okay, okay, we can we can come out. Now, if you put
[27:22] yourself in a stressful environment that like we're in a
[27:25] crisis, we're not reproducing right now. There's no need for
[27:27] these sex hormones that are right now, if we're eating toxic
[27:31] food, same thing, we're bringing up cortisol, and we're making
[27:35] ourselves insulin resistant, and that environment starts to throw
[27:38] all our hormones off. Yes. So the stress, I strongly feel is
[27:43] the most important thing for balancing hormones. Because each
[27:46] environment you put yourself in, that's massively stressful. Yes,
[27:50] the hormones are going to adapt. And if you stay in that
[27:53] environment for months and years, your hormones are going
[27:56] to tank Yeah. So I would say as a postmenopausal woman, I'm
[27:59] finally get into this place where I'm like, peace and rest
[28:04] and relaxation and regulating myself, is my hormonal plan.
[28:08] Yes.
[28:09] Marie Forleo: This is so huge. Again, I think especially for
[28:13] high achieving ambitious, creative women. It's like me
[28:17] have been on overdrive for men. I'll speak for myself. Yeah,
[28:19] literally for decades. Yeah. And for various reasons, feeling
[28:23] like, if I am not handling everything, it's not gonna get
[28:26] handled. Yeah. If I'm not responsible for everything, it's
[28:29] all going to fall apart. You know, and if I'm not getting
[28:31] everything, you know, it was beautiful. And so these past few
[28:35] years, for me have been so utterly enlightening. Just
[28:38] listening to my own inner environment. And being really,
[28:42] really aware of when I'm tiptoeing back to old patterns.
[28:46] Yes. And then stepping away. Yeah, like, put my hands up and
[28:50] gone. I know. Yeah, go in there anymore. Yeah, because it's not
[28:53] worth it like nothing. There's no amount of money. There's no
[28:57] amount of accolades, there's no amount of achievement that is
[28:59] worth my health and my peace of mind. Yeah. And I just have
[29:02] found that I'm actually way more creative. I feel so much better.
[29:06] ambulating my skin's everything's better when I'm not
[29:10] afraid and stressed out mania. So, yeah.
[29:14] Dr. Mindy Pelz: Oh, no, it's so simple. But here's what's
[29:16] happens with stress and muscle. Because when you go after 40,
[29:21] all of a sudden, your sex hormones are start to go on this
[29:23] decline. And your ovaries are like, Hey, not a lot of Ames in
[29:28] the air, like we're going to slow down production, but you
[29:30] still need some sex hormones. So we but we're gonna go into
[29:33] retirement. So we're gonna hand this job over to another Oregon,
[29:36] so you know who they handed over to? The adrenal gland. Oh,
[29:40] wonder and the adrenals are like over there. Like they've not
[29:43] been doing a lot for, like, gripping on and they're like,
[29:46] what's your white knuckling? Yeah. And they're like activate
[29:50] estrogen progesterone and testosterone now, like, I can't
[29:53] do that weren't running. We've been running from a tiger for
[29:56] like three decades now. And now you want me to make sex work?
[30:00] bans. And so they pretty much say like, Fuck yo to the next
[30:03] one, you can go fuck yourself. They say the ovaries Go fuck
[30:07] yourself, you were trying to harm your own. And I'm gonna be
[30:11] over here managing stress. So the minute you let go of that
[30:14] stress and you tell the adrenals like, Hey, it's okay, we're not
[30:17] running from the tiger anymore. You can relax. I'm okay. They
[30:21] now are more willing to look at the adrenals and be like, hey,
[30:24] you've been working really hard. You deserve a rest. You didn't
[30:29] go into retirement like you're a diva. Like even pop it out this
[30:32] egg every month. Like I've just been over here trying to manage
[30:36] cortisol but you're like, actually manifest this a few
[30:40] humans along the way. I might be willing to help you that.
[30:44] Amazing.
[30:47] Marie Forleo: I love this. I love this so much. Yeah, like my
[30:50] poor adrenals. Like, I
[30:51] Dr. Mindy Pelz: want to give them a hug. I know. Yeah. Right.
[30:53] Wouldn't that be great? And we'd like it's kind of hard to hug
[30:56] you. I feel like a little a little squeeze zone energetic.
[30:59] Little energetic hug. No, but this, I
[31:01] Marie Forleo: think the stress thing is so real. And we live in
[31:03] such an environment right now, from my point of view that is so
[31:06] at odds with how we're meant to live, you know, between all of
[31:09] the interruptions and the pings and the dings and certifications
[31:13] and all of the incoming and our environments and the toxic that,
[31:16] you know, it's just like fire. Yes. Like, it's a lot. Yeah,
[31:19] it's a lot. And so but for us to be empowered and to say, Oh,
[31:22] actually, no, I'm not going to live in that. You know, we've
[31:24] talked about this before on your show. My notion of time genius,
[31:27] where so many of us, we don't even realize that we're stuck in
[31:29] this world of times your OS. Yeah, I mean, that was a big
[31:32] one, and productivity and achieving and all that stuff.
[31:34] It's like we have a choice. We do not have to live that way.
[31:37] That's the point.
[31:38] Dr. Mindy Pelz: And I think I would say, like, I hear you say
[31:41] that, and like my mind knows that. That's logical. But I
[31:44] think what a lot of people would say is, yeah, no, you got to
[31:47] show me like I like if I how do I live in a world where I'm not
[31:51] having to just keep performing and keep doing time over and
[31:54] being stuck to the clock and to
[31:56] Marie Forleo: the hatches? Yeah, no, I think first of all, I
[31:58] think it's a process again, we'd had a conversation, we could
[32:00] have another conversation about that, too. It's not it's, it's
[32:03] very much I think, like going to the gym, like you're not gonna
[32:06] go and lift weights once and then have all of this incredible
[32:09] muscle. It's gonna last last few to the rest of your life. Yeah,
[32:12] no, no, we go back to the gym. And we continue practicing and
[32:15] showing up to build. And I, from my experience in my own again, I
[32:19] know how to stress myself out so good. I'm such a professional at
[32:23] it. So I have a lot of experience here. It feels really
[32:26] like a practice, and a really fun one. Because life is so
[32:30] precious, and it is possible. It's not always it's not gonna
[32:32] happen perfectly every day, right? The photography will hit
[32:35] the fan, the dogs gonna throw up, technology's gonna fit, you
[32:38] know, there's a whole bunch of shit that's gonna die X. Oh, my
[32:41] God. Those are guaranteed. Yeah, however, we have some control
[32:46] over our inner environment. Yeah. And I think that's the
[32:48] place where we need to build that that muscle.
[32:50] Dr. Mindy Pelz: And what's interesting about that is in the
[32:53] adrenals, working so hard, when they're exhausted, they break
[32:56] muscle down so that they can get the nutrients they say they
[32:59] share the same nutrients. So literally like a video like
[33:02] this, you could be like, Okay, I need to strength train more, I
[33:05] need to eat more protein, and I need to balance my hormones. And
[33:08] now you've just added another to do list. And so I think we
[33:11] probably actually probably should have started with stress
[33:14] as being the biggest thing you need to manage. If you want to
[33:16] preserve muscle as you
[33:17] Marie Forleo: go as you start to age. Well, here's the cool thing
[33:19] that I found, in my experience, I actually love where we
[33:22] started. Because when I lift weights, or to be perfectly
[33:26] honest, I do any fairly intense workout where I am strength
[33:30] training, and even if it's in the form of yoga, or in the form
[33:32] of dance, like we're still building muscles just in
[33:34] different way. I walk out feeling so much instantly, less
[33:38] stressed and with a deeper, broader perspective on what
[33:41] really matters go hand in hand. I really do. So I feel like
[33:45] those things are very complimentary. Yeah. And you
[33:47] feel like, oh, I don't really have the time. It's like, you
[33:49] don't have to spend three hours in the fucking gym. Yeah, it's
[33:51] like you do it for 30 minutes. Even if you're just starting,
[33:53] you're gonna feel like a rock star. And all of a sudden you're
[33:55] like, Whoa, I see all these new possibilities. I got that.
[33:58] Dr. Mindy Pelz: I got that protein. Let me Yeah, I love
[34:01] that. Yeah. Okay, well, that segues really well. One of the
[34:03] things I love about Marie is that she's just got this mindset
[34:07] that's addictive. I hope you feel that and just kind of takes
[34:10] the complicated and you go wait, I hadn't thought of it that way.
[34:12] So a couple of things that she's got for you. For starters, you
[34:16] gotta go on to Amazon, check out her book. This isn't the best
[34:19] title. Everything is figured out double told me that was like a
[34:21] download that came to you know, that I will talk about in
[34:24] another episode. Okay, actually from my mama. Oh, so again.
[34:28] Yeah, but she has a free giveaway. So if you could talk
[34:30] about that, which is you can have everything, anything,
[34:34] anything you can have anything you want, I think is what the
[34:37] name of the video courses. Yes. How to Get Anything. Anything
[34:41] you want. Yeah, it's a little
[34:43] Marie Forleo: how to because I'm very pragmatic. Yeah, like
[34:45] pragmatic things. So it's three steps. So if there's been
[34:47] something you're struggling with, it could be around your
[34:49] health. You might be around relationships, or your career or
[34:51] your business or finances or some direction that you want to
[34:54] go on this next chapter of your life. Go get this download. It's
[34:58] at marieforleo.com It's a freebie. If it's like a coaching
[35:01] session, you can download it to your phone. I will walk you
[35:03] through the steps and I promise you like pinky swear, it will
[35:06] help you find so much clarity and confidence to take that next
[35:10] step and figuring out that thing in your heart that you've wanted
[35:13] to figure out for a long time. Yeah,
[35:14] Dr. Mindy Pelz: it's so beautiful, because it's all just
[35:17] all starts up here. And in here. Yeah. And in here. Yeah. And
[35:20] mining these two absolutelly. Yeah, perfect. So we'll leave
[35:23] links for all of that. But thank you so much for being so the
[35:26] pocket by chair. Make sure you go follow her on YouTube. So if
[35:32] you want more of her, she's over there. And she's got podcast.
[35:35] She does solo up. And so I'll make moment yes, appearance
[35:38] doubt you're coming up. Yeah.
[35:40] Marie Forleo: I'm new to New York with doing all the claims.
[35:42] Dr. Mindy Pelz: Oh, I love it. I love it. So, you know, my
[35:44] biggest message to you. And I think Marie would say the same
[35:47] thing is just don't give up on yourself. And when you start to
[35:50] age, there are parts of you that you don't recognize. And I think
[35:53] this concept of keeping muscle is more than just looking good.
[35:58] It's about keeping your confidence and keeping your
[36:00] clarity and keeping your health. It ties in to everything so
[36:03] please, whatever you do, don't give up on yourself. Do awesome,
[36:09] awesome day. Thank you so much for joining me in today's
[36:14] episode. I love bringing thoughtful discussions about all
[36:18] things health to you. If you enjoyed it, we'd love to know
[36:22] about it. So please leave us a review, share it with your
[36:25] friends and let me know what your biggest takeaway is.

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