How to Build Muscle During Menopause and Choose Protein

Nikkiey: What I'm going to share with you can be an absolute game changer to seeing more results during this phase of life. So many women think that menopause is like doom years. You can achieve results during this phase, no questions asked.

What's up, you guys? Welcome to The WarriorBabe Show with Nikkiey Stott, co-founder and brand personality of WarriorBabe, where we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. I'm your host, Nikkiey Stott, and welcome to episode number nine, where we are kicking off our first listeners' Q&A.

I'm super excited to be doing this. A lot of great questions came through, and we're going to be doing more of it. A couple weeks ago, I posted on my Instagram story, which, if you're not following me, go follow me at @NikkieyStott and @WarriorBabe. That's the number one social platform that I hang out on. I posted on my story asking you what questions you're seeking answers to along your journey. And I asked you to make them good questions that were worthy of lengthy answers.

And you did a great job. I freaking loved it. Some great questions came from it. I couldn't pick one, so I chose three. So today in this podcast, I'm going to answer three of your questions. They're going to be around protein, around building muscle and controlling body fat while you're in the menopause phase of life, and heavy periods. What do we do when we're experiencing heavy periods, ladies? So again, super stoked to dive into it. Let's kick it off.

The first question that I got was: is all protein created equal? Meaning chicken, protein shakes, protein bars. And the short answer is no. I'm going to explain why.

First and foremost, let me explain protein. Protein is, as I say, the king of the macronutrients. It's essential for our bodies to function properly. Protein helps with everything from building and repairing tissues, building your muscle, producing enzymes, and helping with your hormones. It's also what makes your hair super long and your nails super strong.

But not all proteins are created equal. Different sources of protein have varying levels of essential amino acids and bioavailability. So I'm going to break it down into animal proteins, plant proteins, and then protein shakes and protein bars, because they're all different and they're not all made the same.

Animal proteins such as meat, eggs, and dairy are all considered to be complete proteins, because they contain all of the essential amino acids that the body needs. These essential amino acids are not produced by the body, and they have to be obtained through our diets. So we need to eat meat, eggs, and dairy in order to get the essential amino acids that our body needs to function well. Again, these amino acids are not produced by our body. They are obtained through our diet. So that's animal-based proteins.

Plant-based proteins such as beans, lentils, and quinoa are often considered to be incomplete proteins, because they may not contain all of the essential amino acids in the amounts needed for optimal health and for our body.

However, this is super cool, and you may not know this. I actually just learned this from our plant-based vegan coach inside of the VIP program. If you consume a variety of plant-based protein sources together, it's possible to obtain all of the essential amino acids that your body needs.

Then we have protein shakes and protein bars, which are typically made from protein powders. Those protein powders are derived from a variety of sources: whey, casein, soy, or pea. These powders are produced to remove non-protein components and concentrate the protein content. So when people hear that, they ask, are protein powders and protein bars complete proteins?

Plant-based protein powders such as soy or pea protein can be considered complete proteins because they do contain all of the essential amino acids. However, some plant-based protein powders such as rice or hemp protein are not considered to be complete proteins, because they're low in one or more of the essential amino acids. So if the plant-based protein powder you're consuming, or that your protein bar is made from, is coming from soy or pea protein, it can be considered a complete protein because it contains all of the essential amino acids. But things like rice or hemp protein are not considered to be complete protein sources, and they're low in one or more of the essential amino acids. So again, what makes a complete protein is whether it contains all of the essential amino acids that our body needs.

Then we have whey protein and dairy-based protein powders. These are actually considered to be complete protein powders, because they contain all of the essential amino acids the body needs.

But something super key to note here, guys, is that the process of creating protein powders and the way chicken protein is created are completely different. So they're not created equally. Chicken and meat protein also contain other essential nutrients, such as vitamins and minerals, over what protein powders have. There is a huge difference between eating whole foods versus processed foods. What I'm trying to convey here is that chicken and meat equal whole foods. They have all the essential amino acids, all the vitamins, and all the minerals that our body needs, whereas protein powders and bars are processed.

You know the difference between whole foods and processed foods. Processed foods are like the freezer foods that you go buy and then eat. Whole foods are what's in the fruit section, the meat section, all of those areas where it's considered a whole food. Processing wipes out everything; whole food keeps everything. And it's the same thing when it comes to protein powders.

So something that's extremely important, and I always say this: you should not be consuming the majority of your protein from protein bars and protein powders just because you feel like you have to hit your protein target for the day. You want to really pay attention to the protein that you are consuming and make sure that about 80% of it is coming from whole foods and about 20% is coming from protein bars and protein shakes.

Something else that's extremely important to note here is that you need to check the ingredient list and the nutritional information on the products, so you know what you're getting and what you're putting into your body. Some brands might add ingredients that are not beneficial for your health. So, cool, some things macro-wise are great to help you hit your protein target. But are they made up of good ingredients? I was actually just having this conversation with a friend yesterday. We were talking about why one protein powder is a little bit more expensive than another. And I can guarantee you, if you look closely at the ingredients, it's made from better ingredients than the other protein powder.

So that answers the first question: all protein is not created equal. What makes it a complete protein is the essential amino acids in it. Does it have all of them? Does it have the vitamins? Does it have the minerals? It's paying attention to the essential amino acids, and it's also paying attention to whether this is a whole food or whether it's processed. That's key, and so is making sure you're reading the ingredients.

Now I want to dive into the second question, and that was how to build muscle as a menopausal woman and keep body fat under control. Listen closely, guys, because I'm going to share something at the end of this question. I'm going to give you the macro split that we use for all of our WarriorBabes inside of the program who are going through menopause.

So, how to build muscle as a menopausal woman and keep body fat under control. The answer: strength training and proper nutrition. It's all stuff you already know. You just need to implement it. I'm going to elaborate here, but seriously, some people look for some magical unicorn to come out of that answer, and it's not going to happen. It's all that you already know. You need to be doing strength training and you need to be eating right. You need proper nutrition. That's what's going to help you build muscle and keep body fat under control as a menopausal woman.

But I'm going to elaborate for you. Menopausal women: strength training three to four times a week. And here are five reasons why it's especially important during this phase of life.

Number one, hormone changes. During menopause, your levels of estrogen and testosterone are decreasing, which can lead to muscle loss and decreased bone density. Strength training can help counteract these changes by building and maintaining muscle mass.

Number two, metabolism. As you age, your metabolism naturally slows down. Building muscle can help increase your metabolism, making it easier to maintain a healthy weight.

Number three, bone health. Strength training can also help improve bone density, which is important for preventing osteoporosis later in life. Guys, I can't tell you how many times, when I worked inside the hospital, I saw women coming in with broken hips, fractured hips. I heard this from Tony Robbins: you can just look at an individual and know how they operate in their life. And I know that these women did not work out. Strength training probably wasn't a thing back in the day. So it's really important for bone health. Strength training is really important to prevent osteoporosis later in life.

Number four, balance and mobility. Building muscle can also help improve balance and mobility, reducing the risk of falls and injuries. If you have good balance and mobility, you're not going to fall and you're not going to break a hip.

And number five, improved mood. Exercise in general, and strength training specifically, have been shown to improve mood and reduce symptoms of depression and anxiety.

So those are five reasons why strength training is so important to help you build muscle as you go through the menopause transition of life.

Now I want to talk about nutrition. Like I said, there's no magical unicorn that comes from the answer you're searching for. It's literally strength training and nutrition. Nutrition with tracking macros is the methodology I firmly believe in, and it's especially important during menopause. I want to give you five reasons why.

Number one, hormonal changes, like I just spoke to with strength training. Changes in hormones during menopause can make it difficult to lose fat and maintain muscle mass. Tracking macros can help you ensure that you're getting the right nutrients to support muscle growth and fat loss. If you're not paying attention to this and you're overconsuming, eating more carbs and fats, that's not going to help you when you need protein, especially during this phase of life.

Number two, accountability. Tracking macros can help hold you accountable for the foods you're eating. By keeping track of your daily intake of carbohydrates, proteins, and fats, you'll be more aware of what you're consuming and be able to make adjustments as you need to.

Number three, it's a tailored approach. Macros can be, and should be, tailored to your individual needs based on your goals, your lifestyle, your activity level, and any dietary restrictions you have. No two people should be following the same macro numbers. You're all different, and everybody's body is different. What's really cool with macros is that it's a completely tailored approach to you individually.

Number four, consistency. Consistency should be your word for 2023. Consistency is super key when it comes to building muscle and losing fat. Like I said in prior episodes, you can't be inconsistent the majority of the time and expect to see the results you want. You have to be consistent the majority of the time, and that's going to get you the results you want. Tracking macros can help you stay consistent with your diet and make sure you're making progress toward your goals.

Number five, flexibility. Tracking macros allows you to have insane flexibility in your diet. As long as you hit your macro goals, and, as I've said previously, about 80% is coming from good whole food sources and about 20% is coming from chocolate or ice cream, whatever you want, you can eat the foods you like. That can help you stay on track and not feel deprived like every other diet out there.

So I told you that at the end of this question I'd give you the macro split we support women inside of WarriorBabe with. It's very unique, and it's something myself and the coaches have perfected over all the years WarriorBabe has been around. Like I said, during menopause your hormones are shifting, so it's important that you work with them, not against them. Fats are actually one of the most important macronutrients directly supporting your hormones. So that means having a slightly higher fat intake during these transitional years.

And I'm absolutely not speaking to keto recommendations here. You'll see why in a second when I share the macro percentage breakdown. But what I'm going to share with you can be an absolute game changer to seeing the results you want with your body during this phase of life. So many women think that menopause is like doom years. You're just chalking it up to age and giving it the excuse of, oh, I'm just going through menopause. But you can achieve results during this phase, no questions asked.

So the macro split that we provide women inside of WarriorBabe is 35% protein, 27% carbs, and 38% fats.

Hey, I just want to drop a huge appreciation to you guys listening to the show. It means a lot. I hope you're enjoying it, and there's so much more to come. If you are enjoying it, hit the subscribe button. I'd appreciate that tons, and it would help this podcast reach others who need to hear these messages too. Thanks so much, guys. Let's get back to the show.

Again, like I said, this is very unique. If you listen to anybody out there who's a macro coach or a macro guru, or even a coach in the fitness space, they're probably going to give rounded numbers. But those small details, the 27% carbs and 38% fats, make a difference. And again, this is not keto, because keto would be something like 10% carbs. Also, keto makes it hard for you to build muscle. But that's a conversation for another podcast.

So that answers the second question, guys. I hope it makes you feel a bit more confident too. If you're a menopausal woman, it is totally possible for you to build muscle and control body fat during this phase of life, and to optimally set yourself up for prime years to come. Being hella strong at 70, being hella strong at 80. That's the goal, right? Live with longevity.

Okay. The last and final question is about heavy period days. What do I do on heavy period days? Should I walk? Should I skip weights? Yada, yada, yada.

I could unpack two things with this question: training during your menstrual cycle, which I think is best for a full podcast, and then the heavy-period blah days and what to do. The latter is the easiest to answer right now, for time's sake.

If you're experiencing heavy bleeding or cramping, it's going to be super beneficial to take a rest day. Or, and this is where it's individualized, if you feel good enough, you can go into the gym. What I like to say during this time is: just show up. Just show up. But reduce the intensity of your workout. You don't have to be She-Hulk. You don't have to be like, oh my God, these were my numbers last week, so I need to hit these numbers or better this week. It's not going to happen during that time. You're going to feel blah. I'll explain in a later podcast that you can actually feel super strong while you're on your period, but everybody is completely different. So you've got to listen to what your body is saying. If it's specifically heavy bleeding or cramping, just show up to the gym, reduce the intensity of your workout, and don't be She-Hulk. Just be in there and move your body. Just move your body. That's what I tell a lot of people.

And to unpack a little bit of the first part, training during your menstrual cycle: during this time, and I'm probably going to butcher this word, you're in the follicular phase, which is such a tongue twister. It starts on the first day of menstruation and lasts until ovulation. During this phase, estrogen levels are low and they gradually increase. In this phase you may see increased flexibility, better muscle endurance, and improved cardiovascular performance. Although, like I just said, everybody is different. Everybody experiences this monthly friend differently. So this may be a good time for endurance and cardiovascular training. Make your strength workouts more superset-style, which increases muscular endurance, or go for a run, which improves your cardiovascular performance.

So that answers the last question. I hope those answers gave you insight into the questions you were seeking answers to. I love doing this. I love putting it up in my story and hearing what questions you have, because it goes directly to you, the source. I can get inside your brains, understand what you may be struggling with, and figure out how to provide value, with answers you can take from this podcast, run with, and take action on, especially what I just answered in number two. If you're a menopausal woman, I gave you the macro split. So take it, run with it, apply it.

I hope you found value in this podcast. I'm definitely going to be doing more of these. So go follow me on Instagram at @NikkieyStott, and go follow WarriorBabe at @WarriorBabe. And be sure to participate when I put this on my story by asking me a good question worthy of a long answer, and I will for sure bring it here and answer it on the podcast. All right, guys, I'll see you next time.

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