They are: You are more than your physical appearance. Don’t believe anything that comes out of the research unless it specifically says the research was done only with women, or specifically for women. You absolutely do need to eat MORE. I'm just going to leave those there for you to mull over. Moving on...
Interesting Fact: I was just skimming through some research and found once again that women perform best in a fueled state*. In fact, this recent study on endurance trained females found that in just two weeks of under fueling (in this study was about 1700 calories a day - not too far from most diets) had reduced power output in a 20-minute time trial by 7.8% and time to exhaustion by nearly 19%**. These are some pretty disturbing numbers if you ask me. If women ate what was needed, their ability to work harder, longer and more effectively would begin to go up, but I'll get to that later.
So instead of trying to focus on losing weight this year, I challenge you to Pledge to make 2025 the year you form a healthy relationship with food and fueling. Meaning specifically how you fuel your workouts!
The Crap We are Told
So instead of trying to focus on losing weight this year, I challenge you to Pledge to make 2025 the year you form a healthy relationship with food and fueling. Meaning specifically how you fuel your workouts!
The Crap We are Told
Let's talk about social pressure on women to look a certain way, at the expense of their health. Where did that come from? Men. Yep I know I may have hit a nerve, that's good, truly think about it. Modern medicine was created around the male body and it’s specific physiology. What is physiology? The body's systems and how they work. Ya know the chemical stuff, hormones, cardiovascular systems, nervous system, etc. We all know that men and women have different amounts of each of the hormones that control all bodily systems, so why would we then believe that everything that science says works for men should therefore work for women?
For those of you who were around in the 80’s, oh man there was crap being slung…low fat diets became all the rage and jazzercise and all those cardio classes were huge. Why, to “help” women become skinny. But did you know that skinny isn’t necessarily healthy either.
What is healthy? Healthy isn’t what we look like on the outside, but what the systems on the inside are doing. You hear talk about diabetes, heart disease, high blood pressure, high cholesterol, right. Well those health markers matter way more than what we look like. I know so many women who on the outside look “skinny” but have terrible health markers and they hare on so many medications to try and help. Oh and by the way most of them don’t exercise, and don't eat healthy. I also have a lot of friends who don’t look skinny but have perfectly healthy health markers and do eat well and exercise regularly.
Myth vs Reality
For those of you who were around in the 80’s, oh man there was crap being slung…low fat diets became all the rage and jazzercise and all those cardio classes were huge. Why, to “help” women become skinny. But did you know that skinny isn’t necessarily healthy either.
What is healthy? Healthy isn’t what we look like on the outside, but what the systems on the inside are doing. You hear talk about diabetes, heart disease, high blood pressure, high cholesterol, right. Well those health markers matter way more than what we look like. I know so many women who on the outside look “skinny” but have terrible health markers and they hare on so many medications to try and help. Oh and by the way most of them don’t exercise, and don't eat healthy. I also have a lot of friends who don’t look skinny but have perfectly healthy health markers and do eat well and exercise regularly.
Myth vs Reality
Women are Not Small Men TedTalk, the research has mostly been done on men...until recently. Have you heard of Dr Stacy Sims? She studied women's physiology at Stanford, and now currently leading researcher on women's physiology. When she was at University studying, her professors would constantly say things like, "We don’t study women", and "Let’s throw their data out" or "Why do you want to study women? We don’t know enough about men.". It wasn't until her pushback that women really started to get true information on how to train especially through their monthly cycle.
Most “influencers” are using outdated information, or information that was ONLY tested on men for their get thin, or get ripped schemes. I’m not saying don’t follow them, but maybe enjoy their enthusiasm, and realize that what they are selling you either only worked on them or one of their clients and they are trying to apply it to everyone else to make a quick buck. Why do you think so many fitness influencers come and go? Now if you look for the ones that aren’t touting some magic pill, or one way to solve all your problems, then you just might find someone who will share some helpful information.
Just remember that no matter what your goals are, they are yours and will need specific interpretation for you to succeed. Seek help, and ask questions. At the end of this I have listed several places you can get help if you are having trouble.
What is Basal Metabolic Rate (BMR), and why it’s not accurate
Instead work with Energy Availability (EA). “The basal metabolic rate (BMR) is the amount of energy needed while resting in a temperate environment when the digestive system is inactive.” In such a state, energy will be used only to maintain vital organs, which include the heart, brain, kidneys, nervous system, intestines, liver, lungs, sex organs, muscles, and skin. This means that for most people, upwards of ~70% of total energy (calories) burned each day is due to their general body upkeep. Physical activity makes up ~20% of expenditure and ~10% is used for the digestion of food (thermogenesis)***.
In order for BMR to be measured it needs to be done so under very restrictive circumstances while you are awake. This requires that a person's sympathetic nervous system is inactive, which means the person must be completely rested.
The following set of variables are all reasons why BMR is NOT the best way to determine your caloric needs, especially when you like to move.
Muscle Mass – Aerobic exercises, such as running or cycling, have no effect on BMR. However, anaerobic exercises, such as weight-lifting, indirectly lead to a higher BMR because they build muscle mass, increasing resting energy consumption. The more muscle mass in the physical composition of an individual, the higher the BMR required to sustain their body at a certain level.
Age – The more elderly and limber an individual, the lower their BMR, or the lower the minimum caloric intake required to sustain the functioning of their organs at a certain level.
Genetics – Hereditary traits passed down from ancestors influence BMR.
Weather – Cold environments raise BMR because of the energy required to create a homeostatic body temperature. Likewise, too much external heat can raise BMR as the body expends energy to cool off internal organs. BMR increases approximately 7% for every increase of 1.36 degrees Fahrenheit in the body's internal temperature.
Diet – Small, routinely dispersed meals increase BMR. On the other hand, starvation can reduce BMR by as much as 30%. Similar to a phone that goes into power-saving mode during the last 5% of its battery, a human body will make sacrifices such as energy levels, moods, upkeep of bodily physique, and brain functions in order to more efficiently utilize what little caloric energy is being used to sustain it.
Pregnancy – Ensuring the livelihood of a separate fetus internally increases BMR. This is why pregnant women tend to eat more than usual. Also, menopause can increase or decrease BMR depending on hormonal changes.
Supplements – Certain supplements or drugs raise BMR, mostly to fuel weight loss. Caffeine is a common one.
Energy Availability (EA)
Since BMR isn't good, how do we calculate what we need to eat to be healthy? Have you heard of Energy Availability (EA), Exercise Energy Expenditure (EEE) and Low Energy Availability (LEA)? These factors take into account YOUR current fitness level and the varying amounts of energy you need per day depending upon your exercise program for that day.
The equation…
EA = Dietary Energy Intake (kcal) - Exercise Energy Expenditure (Kcal)
Fat Free Mass (kg)
When we talk about EA, we need to understand its parameters, which are constrained by Low Energy Availability (LEA). Low Energy Availability can creep up after as few as 3 days, and the symptoms are: fatigue, menstrual irregularities, mood changes, frequent illness, injuries, decreased libido, GI issues, poor concentration, decreased bone density, reproductive disfunction. If these are all the issues that occur when we are in LEA, then why are you continuing to eat too little, causing you to have to take meds to assist with mood, libido, bone density? When all you need to do is eat better.
In EA calculations, research shows that for the average sedentary “normal” weight woman, the target is at least 45kcal/kg of FFM per day. I don’t like when they use normal, but that what the scientists have described this as for now.
An example of a 68kg (150lb) woman with 25% body fat (51kg FFM). She would need to eat at minimum 2,295kcal in order to stay out of the LEA category. Anything lower than an intake of 2295 kcal per day (when exercising) puts this person at risk for all the negative side effects of LEA.
Places to Look for Correct Research Based Nutrition & Fitness for Women
The following list is of the most important people and companies I use to get my information and help direct me to proper studies to read. Leading the way for the new era of information on women is a former teammate of mine, Dr Stacy Sims. She led the charge to have women be recognized as necessary in research and to have our voices head on the field and off when it comes to training and nutrition protocols. Her coauthor of the book ROAR is Selene Yeager, noted columnist since the 80's, who even now talks about the crap she used to spew. Selene is also the host of an amazing podcast in its 5th year, Hit Play Not Pause, and they talk about everything women's sports, health, nutrition, you name it they talk about it. Then there is Midi Health, an online medical system that is covered by most insurance companies, the doctors there are ALL specifically trained in everything female hormone related from puberty, through childbearing years, to perimenopause and post menopause. They know their stuff, and they helped me where my doctors and gynecologist couldn't.
Most doctors are taught NOTHING about menopause and perimenopause, and only a little bit about women's health when it comes to getting and staying pregnant. Also, your OB/GYN knows NOTHING about peri and post menopause, because like I said earlier they aren’t taught anything because medicine was and still is based around health for men and then just applied to women.
However places like Midi Health, NAMS (North American Menopause Society) now called the Menopause Society are working to break down the barriers to research on women and ALSO bringing up to date information to you through well educated people who really care about women's health.
Last, if you are looking for an app to help you track your cycle, or even if you are post menopause but want daily suggestions of what you should/could be doing, the WildAi app is great. It's owned and run by an amazing group of women who know their stuff. Plus it's not publicly traded so there is no need to fear the period tracking in their app, that information stays with them.
References
*https://feistymedia.acemlnb.com/lt.php?x=3DZy~GDIVqGdEpF8ywDJgOad23_Wid~ykMY2XnjFVnSf75BAz0y.zuhs1I2njN-~jNYwXnjGIU
**https://feistymedia.acemlnb.com/lt.php?x=3DZy~GDIVqGdEpF8ywDJgOad23_Wid~ykMY2XnjFVnSf75BAz0y.zuhs1I2njN-~jNYwXnjGIk
*** Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.”
**https://feistymedia.acemlnb.com/lt.php?x=3DZy~GDIVqGdEpF8ywDJgOad23_Wid~ykMY2XnjFVnSf75BAz0y.zuhs1I2njN-~jNYwXnjGIk
*** Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.”
Additional Places for Amazing Information
Podcast from Hit Play Not pause: January 17, 2024: Weight Loss Drugs and Active Menopausal Women with Jody Dushay
Podcast from Hit Play Not Pause: January 31, 2024: Ditching Diets for Good with Pam Moore
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