5 things that help you gain lean muscle mass and decrease body fat in perimenopause

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5 things that help you gain lean muscle mass and decrease body fat in perimenopause

Today I’m going to share 5 things that are going to take your muscle health to a new level…these are things I believe every woman in perimenopause and menopause can greatly benefit from taking to support her muscle health as she ages.

Sarcopenia, avoid at all costs!

The loss of muscle mass is empirically-proven to be associated with aging. This normal condition may at times lead to sarcopenia, which is the degenerative loss of muscle mass which limits physical function and increases mortality.

On a personal note, my mama…

My mama, aka Mama Lou, is about to lose her independence. At the age of 74, she’s going to have to sell her house and move in with us. I’ve fought to help her stay healthy but years of a sedentary lifestyle has stolen muscle, and therefore overall health and independence. 

It’s my honor to care for her, but it’s heart-breaking that my 91 year old father in law is in far better shape because he never stopped moving.

If I get nothing else across in my time here on this earth, I hope you will hear me in this blog post (or listen to today’s podcast all about this HERE on Apple or HERE on Spotify)…please, please, please prioritize movement and infuse all the help you can get when it comes to keeping and building muscle mass. Your future independence is up to you. 

Before we dig in, understand that strength training is not an option. The following things I’m going to mention work exponentially better when you are doing some form of resistance training. Please don’t end up like so many of our mama’s who didn’t prioritize this important facet of aging well.

Creatine Monohydrate

The very first one I’m going to mention you’ve likely heard about before and I believe it’s so important for every woman to take, but especially those of us over the age of 40 and that’s creatine monohydrate. It is the most studied supplement and has loads of research backing the science behind its efficacy.

 

Creatine Monohydrate has been shown to enhance strength, promote lean muscle mass, and help the cells of the body more efficiently create energy. It’s among the most studied of all supplements and has been shown to slow down the aging of our muscle mass so we can hold on to more of it. As with this or any supplement, check with your physician if you have any concerns. But not all creatine is created equal. I’ll share one that not only reaches the cells quickly but won’t make you bloat (a common concern among women in the first couple weeks until their bodies acclimate).

Calcium HMB

β-hydroxy-β-methylbutyrate (HMB) Boosts protein synthesis, reduces protein breakdown, reduces muscle damage, improves body composition, and increases fat metabolism in muscle cells.

 

According to news-medical.net: “Recognizing that HMB has whole body protein synthesis enhancement and increased collagen abilities,the Geriatrics Department of Padova University sought to study the effects of HMB supplementation on the older female population (at least 65 years old).

 

Participants were subjected to a randomized controlled trial that involved two groups (experimental and control). A supplement containing 1.5 grams of calcium HMB was regularly given to the experimental group for a total of eight weeks. Results showed that the supplement significantly improved the participants’ muscle strength and parameters on physical activities.”

 

And because it boosts collagen synthesis, it can help reduce the appearance of wrinkles…I can personally attest to my skin looking better when I take it! 

****I share more about this on today’s podcast HERE on Apple or HERE on Spotify

Essential amino acids (EAAs)

Your body needs amino acids to produce and maintain muscle mass. EAAs preserve muscle mass, stimulate and aid protein synthesis. As we age, our bodies are unable to absorb protein as efficiently as it did when we were younger which is why I encourage a minimum of 30 grams of protein per meal. EAAs can help you boost muscle growth, even if your protein falls a bit short.

Astagin

To further help with absorption of EAAs, Astragin improves the absorption of amino acids, as well as improves protein synthesis in muscle. So basically, it’s going to help you get the most out of your amino acids by making sure your body readily absorbs it.

Branched-Chain Amino Acids (BCAAs)

BCAAs help lean muscle growth, protect against muscle wasting or breakdown, and may improve exercise performance and recovery.


Remember we talk about how important recovery is all the time, so this is a way to recover faster so you can see and feel your results even faster…win!


I have taken most of these separately for a long time which comes to a good chunk of change. There is a product that contains all of them, is easy to ingest by mixing in water or a smoothie, can be taken pre or post workout or even on non-workout days, and is made by a company I love and trust!

 

Check it out at lisaloufitness.com/muslehealth and get 15% off with code LISALOU on your first purchase.

Previnex gives back by donating a bottle of vitamins to the most at-risk, in need children around the world with every single purchase you make. As if I needed another reason to love and trust this company, I can know that not only am I arming myself with muscle mass that will help me age more slowly and independently, but I’m also taking part in providing nourishment to a child each time I buy!

 

Hit me up with any questions at all! I love and trust this company and it’s products so much, that they are officially the first sponsor of my Age In Reverse Podcast. I’m so proud to partner with them and so excited to help you gain as much independence as you age with this affordable way to get in so many muscle enhancing aids!

 

Head here to  lisaloufitness.com/musclehealth and use code LISALOU for 15% off your first purchase!

 

That’s it for today! Do me, you, and your family a huge favor and get your muscle on so you can challenge the status quo on aging!

Love you,
Lisa

Simple Solutions to Boost Energy in Perimenopause & Beyond

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About Lisa…

I’m passionate about helping you achieve energy, joy, and fun over 40 so you can live your most confident years, yet.
 
My heart and mission is to help women of all ages start living a bold, intentional life right where they are!
 
My heart for your health stemmed from years of figuring out how to help my own. 
 
With a combination of a poor family health history, combined with autoimmune conditions, chronic fatigue, and congenital heart defects, I was motivated to make significant shifts to give myself the best chance of a life lived vivaciously, boldly, confidently, and energetically!
 
And because I want all of that for you, I’m passionately walking in my purpose of helping you create all of that and more for yourself! 

More about Lisa…

  • 30+ years in the health & fitness industry 
  • Mom and wife living in Louisiana 
  • Alternate for NBC’s Dancing With Myself
  • Bachelors degree in Health
  • Master’s in Exercise Science
  • Certified NASM personal trainer
  • Nutrition Coach
  • IWHI Integrative Women’s Health Coach
  • 2 time former gym owner
  • Former e-How.com fitness presenter

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