Send us a Text Message.Dr. Stuart Phillips discusses the challenges and strategies for building lean muscle during menopause, emphasizing the importance of resistance training, adequate protein intake, and consistent exercise habits, while debunking myths about hormonal impacts and highlighting the benefits of persistence and proper programming.Highlight:00:00 Dr. Stuart Phillips discusses his background in studying muscles and his interest in the interaction of exercise, physical activity, aging, and nutrition.05:21 Menopause affects women's ability to build lean muscle due to the decrease in estrogen impacting muscle generation and repair.10:45 Starting resistance training and eating more protein later in life can help maintain muscle strength, even in your 70s.16:07 Consistency is key in exercise for women in menopause.21:30 Choices in diet, exercise, and stress management play a significant role in health span and longevity.26:52 Dr. Stuart Phillips discusses the benefits of higher protein diet for menopausal women and recommends 1.6 to 2.2 grams per kilogram of body weight.32:14 Dr. Stuart Phillips discusses the importance of resistance exercise training for increasing muscle tissue as we age.37:38 Discussion on the importance of training VO2 max and the misconceptions around cortisol levels in womenYou can follow Stuart Phillips here:  @mackinprof on X, Instagram, and TikTokDive deeper here: Lab: https://kinesiology.mcmaster.ca/emrg/labs/protein-metabolism-research-lab/web: https://goo.gl/k4x9XvORCID: https://orcid.org/0000-0002-1956-4098Web of Science: https://www.webofscience.com/wos/author/record/B-2343-2009 Support the Show.Thanks for moving daily with us in your fitness, wellness and nutrition! Be sure to follow us here:YouTube: https://www.youtube.com/@TracySteenMoveDailyInstagram: https://www.instagram.com/movedailyfitness/Facebook: https://www.facebook.com/tracy.steen1TikTok: https://www.tiktok.com/@tracysteenSubscribe to my podcast! https://www.buzzsprout.com/2375873/support

Send us a Text Message.Navigating Menopause Top Concerns & Solutions with Dr. Sharon StillsDr. Sharon Stills discusses navigating menopause, emphasizing the importance of bioidentical hormones, dietary and lifestyle changes, and proper sleep hygiene for managing symptoms effectively.Highlights:00:03 Introduction of Dr. Sharon Stills and her expertise in menopause- Dr. Sharon Stills is introduced as a naturopathic medical doctor specializing in menopause- Dr. Sharon Stills hosts the Mastering the Menopause Transition Summit focusing on women's health- Discussion about the challenges of staying current in the ever-changing field of health and wellness      04:32 Dr. Sharon Stills shares her journey of becoming a menopausal bioidentical hormone expert- Dr. Sharon Stills became an expert in menopausal bioidentical hormones through experience- Dr. Sharon Stills wanted to share her knowledge and experience with more women online     09:03 Importance of lifestyle changes and dietary recommendations during menopause- Lifestyle changes and breaks to manage symptoms- Prioritizing protein intake and ensuring proper absorption - Significance of hydrochloric acid in breaking down protein for digestion      13:37 Dietary Tips for Menopause- Eating seasonally and understanding your body's constitution- Avoiding alcoholic beverages and staying hydrated- Timing your meals for optimal digestion and hormone balance- Eating protein early in the day for adrenal and blood sugar issues      18:10 Navigating Menopause: Tips for Improving Sleep - Sleep during menopause- Menopause as a natural transition, not a disease- Impact of hormonal changes on sleep patterns- Challenges in addressing sleep issues related to hormonal changes- Hormone replacement therapy for sleep struggles      22:42 Tips for optimizing sleep and relaxation- Avoid screen time before bed and engage in calming activities like reading or meditating- Create a sleep-friendly environment by using blue blockers and reducing exposure to Wi-Fi- Prioritize movement and exercise in your daily schedule to improve sleep quality- Establish a pre-sleep routine to signal to your body that it's time to relax and unwind     27:15 Understanding the importance of monitoring free testosterone levels during menopause- Explaining the significance of looking at free testosterone or bioavailable testosterone- Emphasizing the importance of monitoring free testosterone levels over total testosterone- Highlighting the need to monitor DHT levels to prevent hair loss- Stressing the importance of monitoring SHBG levels to ensure proper testosterone function     31:44 Dr. Sharon Stills offers personalized hormone therapy solutions for menopausal women based on urine testing results.- Dr. Stills provides a second opinion counseling service for women, offering a 24-hour urine test and a detailed zoom consultation.- Many women may require additional hormones like testosterone, DH, extra progesterone cream, and estriol in their hormone therapy.- Hormone therapy options include creams, capsules, liposomal drops, and nasal sprays for better absorption and cost-effectiveness. Move Daily MembershiSupport the Show.Thanks for moving daily with us in your fitness, wellness and nutrition! Be sure to follow us here:YouTube: https://www.youtube.com/@TracySteenMoveDailyInstagram: https://www.instagram.com/movedailyfitness/Facebook: https://www.facebook.com/tracy.steen1TikTok: https://www.tiktok.com/@tracysteenSubscribe to my podcast! https://www.buzzsprout.com/2375873/support

Send us a Text Message.In this first episode, Tracy and Kim talk about how Move Daily Fitness got started, and where it's going! Support the Show.Thanks for moving daily with us in your fitness, wellness and nutrition! Be sure to follow us here:YouTube: https://www.youtube.com/@TracySteenMoveDailyInstagram: https://www.instagram.com/movedailyfitness/Facebook: https://www.facebook.com/tracy.steen1TikTok: https://www.tiktok.com/@tracysteenSubscribe to my podcast! https://www.buzzsprout.com/2375873/support