In this episode 92 protocols
▶ 8:46 Eat with circadian rhythm during the day Behaviors ▷ 9:01 Avoid intermittent fasting in active women Behaviors ▷ 10:16 Avoid fasted workouts for women Behaviors ▷ 14:04 Eat something small soon after waking Diet ▷ 17:58 Use reps in reserve for lifting intensity Behaviors ▷ 20:11 Train heavy with about 2 reps in reserve as you get older Behaviors ▷ 22:24 Protein Powder Supplements ▷ 22:54 Pre-workout protein intake Diet ▷ 23:16 Pre-workout carbohydrate for cardio Diet ▷ 23:25 Allow about 30 minutes after a pre-workout meal before training Behaviors ▷ 23:47 Post-workout meal within 45 minutes Diet ▷ 24:33 Avoid delaying food after exercise Behaviors ▷ 27:27 Post-workout protein within 45 minutes Diet ▷ 29:13 Post-workout carbohydrate within 2 hours Diet ▷ 34:22 Do resistance training 3 to 4 times per week Behaviors ▷ 34:27 Do cardiovascular training about 3 times per week Behaviors ▷ 40:08 Learn movement quality before loading Behaviors ▷ 40:27 Train 45 to 60 minutes when going to failure in younger women Behaviors ▷ 40:41 Add sprint interval training or HIIT 1 to 2 times per week Behaviors ▷ 41:40 Use 6-week training blocks in your 30s Behaviors ▷ 43:06 Use whatever training split works for your schedule Behaviors ▷ 43:18 Train to failure when younger Behaviors ▷ 44:16 Emphasize unilateral movements as you get older Behaviors ▷ 46:19 Polarize training in women 40+ Behaviors ▷ 50:04 Avoid moderate-intensity cardio as the main strategy in women 40+ Behaviors ▷ 50:09 Do true high-intensity intervals a couple of times per week Behaviors ▷ 50:16 Do sprint intervals of 30 seconds or less all-out Behaviors ▷ 51:15 Use zone 2 only for mental health or recovery, not as the main optimization strategy Behaviors ▷ 53:40 Start with bodyweight training at home Behaviors ▷ 53:45 Load a backpack with cans for home resistance Tools ▷ 53:58 Use mobility work to identify sticking points Behaviors ▷ 54:57 Resistance training machines Tools ▷ 55:40 Adjust machine setup for your body Behaviors ▷ 56:10 Use lighter dumbbell movements to learn momentum and coordination Behaviors ▷ 56:10 Lighter dumbbells Tools ▷ 56:10 Kettlebells Tools ▷ 57:30 Use walking as low-intensity recovery Behaviors ▷ 57:47 Combine heavy lower-body lifting with sprint intervals Behaviors ▷ 57:47 Assault Bike Tools ▷ 1:00:34 Track your menstrual cycle Behaviors ▷ 1:01:13 Schedule PRs and harder training in the low-hormone phase Behaviors ▷ 1:03:17 Increase protein intake in the luteal phase Diet ▷ 1:03:30 Increase carbohydrate intake in the luteal phase Diet ▷ 1:04:53 Use the 10-minute rule before abandoning a workout Behaviors ▷ 1:09:20 Fuel appropriately around exercise Behaviors ▷ 1:20:17 Copper or progestin IUD Tools ▷ 1:27:01 Iron Supplementation for Low Ferritin Supplements ▷ 1:28:28 Get bloodwork 5 to 7 days before the next period if only testing once Behaviors ▷ 1:29:07 Get a second blood test on day 2 of bleeding if adding another cycle measurement Behaviors ▷ 1:33:15 Schisandra Supplements ▷ 1:35:37 Sauna Tools ▷ 1:36:48 Use deliberate cold exposure Behaviors ▷ 1:41:12 Avoid combining hyperventilation, breath holds, and water exposure Behaviors ▷ 1:41:48 Use slow deep breaths during deliberate cold exposure Behaviors ▷ 1:42:25 Avoid cold-water immersion after resistance training Behaviors ▷ 1:43:13 Use heat exposure after training Behaviors ▷ 1:44:08 Water with a little salt before post-training sauna Diet ▷ 1:44:49 Modify sauna position and head coverage for comfort Behaviors ▷ 1:47:52 Track Stack Supplements ▷ 1:49:22 Do not stack two high-intensity days in a row Behaviors ▷ 1:50:09 Optimize sleep hygiene and room temperature Behaviors ▷ 1:50:58 L-Theanine Supplements ▷ 1:50:58 Apigenin Supplements ▷ 1:51:38 Work with a sleep specialist for severe menopausal insomnia Behaviors ▷ 1:51:44 Rhodiola Supplements ▷ 1:51:50 Use NSDR or yoga nidra for sleep support Behaviors ▷ 1:53:43 Creatine Monohydrate Supplements ▷ 1:54:28 Vitamin D3 Supplements ▷ 1:57:53 Ashwagandha Supplements ▷ 1:57:57 Reishi Supplements ▷ 1:57:57 Holy Basil (Tulsi) Supplements ▷ 1:57:57 Lion's Mane Supplements ▷ 1:59:03 Time adaptogens based on desired effect Behaviors ▷ 2:00:59 Stay active during pregnancy Behaviors ▷ 2:02:29 Avoid very stressful activities in the first 12 to 20 weeks of pregnancy Behaviors ▷ 2:02:50 Use caution with hot yoga during pregnancy Behaviors ▷ 2:07:16 Do jump training for bone health in women 50+ Behaviors ▷ 2:08:25 Use heavy resistance training and sprint intervals as key pillars in women 50+ Behaviors ▷ 2:08:36 Consume 1 to 1.1 grams of protein per pound of body weight per day Diet ▷ 2:10:54 Change up resistance training regularly Behaviors ▷ 2:11:10 Do high-intensity work to produce lactate for brain health Behaviors ▷ 2:13:41 Use EMOM circuits for gym-based HIIT Behaviors ▷ 2:15:27 Rower Tools ▷ 2:15:27 Airdyne bike Tools ▷ 2:15:32 SkiErg Tools ▷ 2:15:33 Battle ropes Tools ▷ 2:19:45 Eat fruit, vegetables, and fiber Diet ▷ 2:20:17 Prefer whole-food carbohydrate sources Diet ▷ 2:20:56 Stay away from ultra-processed foods Diet ▷ 2:21:02 Increase dietary diversity for gut microbiome health Diet ▷ 2:21:20 Follow an 80/20 nutrition rule Behaviors ▷ 2:22:11 Get most fats from whole-food sources Diet