Better! with Dr. Stephanie AMA Round 2: Muscle Building, Creatine Supplementation,and Perimenopause with Dr. Mindy Pelz
Aug 22, 2022
Dr. Mindy Pelz, a renowned holistic health and fasting expert, shares her insights on muscle building and fitness tailored for women, especially during perimenopause. She discusses the importance of adjusting workouts according to hormonal cycles and the benefits of creatine supplementation. Dr. Pelz emphasizes the role of collagen for recovery and the impact of nutrition on hormonal health. Additionally, she explores the significance of blood glucose management and the nuances of intermittent fasting for women, encouraging experimentation with dietary practices.
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Workout Planning Through Cycle
- Structure workouts differently throughout your menstrual cycle based on hormonal changes.
- Prioritize heavy lifting all through the cycle, adjusting reps and sets.
Training in Bleed Week & Week Two
- Lift heavy with moderate reps (8-12) during your bleed week.
- Avoid burst training during week two due to increased estrogen and ligament laxity.
Training During Ovulation
- Focus on heavy weights and low reps during ovulation, leveraging the testosterone surge.
- Perform movements slower due to estrogen's impact on tendons.
