Chanel here. Welcome to menopause nutrition.
I believe women can thrive in menopause and
had the body composition of their choice if
they must have their nutrition and lifestyle.
Today, we are going to have a chat
about osteoporosis.
I am actually a nutrition on an
process program.
The program is currently, like for men,
but I think they're going to be expanding
into women as well in the future, but
I've just given my talk for this round
of the program.
And I learned something very
exciting actually that I'm gonna share with you
guys.
So... But I just thought
there's a few women on my current June
thrive program that have got osteoporosis.
And
I was like, this is timely for me
to share some of this information because I'm
sure some of my other menopause will try
out there will also be trying to
recover or correct or, you know, turn around
their Os osteoporosis us that they are suffering
with at this time. So let's talk about
it. But before we do that, I'm am
just going to remind you if you missed
the boat on my current June 5 program.
50 women are in and having an awesome
time
just giving going on their goals.
You can be up updated by jumping on
the waitlist list for the September what round.
So I would drop the link here
in the comment section, grab it, and jump
on board. This is where you'll be notified
of everything I do. You'll be first to
get a discount, you will get all type
of. It's like my Vip list if you
like. So jump on there and get ready
from the next round to so you too
can get your goals and feel amazing and
thrive.
Okay.
Osteoporosis. So it's a real You thing, and
it's a very much an issue
in,
like, this
tribe,
midlife
post
because estrogen
as it leaves our body or it doesn't
leave necessary but decreases.
It actually causes
our bones and our muscles
to not be in the same shape that
they are. So we are fighting the losing
battle of keeping muscle on our body anyway.
And when we don't have muscle then our
bones don't need to be strong.
To support the muscle. So there's a number
of things that you can do to obviously
combat
osteoporosis
and lifting heavy weight
eating high protein. All of the things I
teach you guys about.
It's super important when you've got osteoporosis.
So I'm gonna talk a little bit about
exactly what you would do and go about
doing if you like,
to start comment
combating it. So of course, there's supplements that
we can look at as well, but supplements
are really like the 10 percent,
So the style of this is the base
of our nutrition and that is, of course,
high protein. If you I'm not giving your
body enough pro. Team, it does not have
the fuel on board to build muscle.
So when we go to the gym and
we lift heavy, which is what are going
to have to do. And the reason you
need to do both of these things is
as estrogen starts declining,
estrogen is protective in body. It's also anti
inflammatory.
So as estrogen is declining, it is protecting
us
for, like, having strong mass,
that starts going away. We can actually have
a central nervous system
override
by lifting heavy weights
that allows us to keep her muscle and
build it. So I'm stronger now than I
was, like, when I was 40.
But that's because I'm giving my body and
imports
by lifting heavy weights. And that means that
it doesn't matter if the estrogen
planning because I have the central nervous system
override that is like the game changer.
So
If we did nothing, we are literally losing
muscle every year. So it is so precious
and so worth
making sure that you're lifting, so you are
building muscle, you want muscle on your body
because like I was just saying to the
group
it goes hand in hand with strong bones.
So you can't have strong bones
without having
muscle, like, building muscle at the same time.
They work synergistic the clay together. So when
we want to build muscle,
our bones get stronger to support the muscle
that we're putting on our body. It's like
we build muscle and our bones look like
we have to get stronger
to support the muscle that you're putting on
your body. So it works together. But we
then have to make sure
that we're giving our body the right fuel,
which
equals high protein
to make sure that it can create the
muscle and can build the strong bones. So
it's very, very important that all of these
things come together. So this is, like the
base of what is going to help build
your strong bones muscles.
And the cool thing is is that it
doesn't matter how old you do.
Like literally,
some of the most awesome research has been
done on 75 year olds. Where they have
not done any exercise.
They've gone in and taught them how to
lift, and they have had incredible result. So
it does not men a hello as soon
as you give your body these inputs,
it is adaptable.
It will be, like, right. I need to
build muscle. I need to get strong bones
to support myself because she wants to lift
this heavy stuff. So
that is the big secret.
Lift heavyweights,
high protein. Now when I'm saying high protein
and I just talked about this on literally
just got off of zoom.
We need to be heading a minimum of
2
per body weight.
And I'm just gonna talk about... I haven't
talked this for a while. So I mean,
I did just do the free protein challenge
where I'd talk about it a lot. So
I feel like I'm talking about high protein
all the time, but it's probably a good
refresher just to tell you how much protein
you should be eating.
The minimum
requirement
is the recommended dietary allowance. So that is
set at
a minimum,
and that minimum is to survive
So I'm sure all of you tuning in
over here
want to... Not to survive, like not die.
You want to thrive.
Like hence why I call my program thrive.
We wanna thrive. And so to thrive,
we need to eat a lot more than
the minimum.
Which happens to be 0.8
grams per body weight.
Now that was created in the more wartime,
And
the reason it was created in the water
wartime was they were sending soldiers or trying
to recruit. Soldiers for the war in these
men when they were under underdeveloped. And so
they realized that they needed to start giving
them protein, and so they set this recommended
dietary allowance at 0.8
grams per body weight to help people get
stronger to send to war. Now that
still stands today, so it's a little bit
outdated,
but the reason behind it is that people
don't understand it's a minimum. So I'm talking
to women every day, and they're not even
making the minimum requirement
So you can see why then
osteoporosis
comes along because we're not even giving our
body the minimum requirement,
And this is so important If we don't
have fuel in our body, our body can't
make the muscle and bone to get strong.
So we need 2 grams per body weight
as what I teach. I personally had 2
points 2 grams per body weight. And that
to me, it equals a hundred and 50
grams of protein a day. So you just
take your body weight,
times it by 2, and that will give
you their amount. So for example, if I
were 70
kilos,
times 2, that's a hundred and 40 grams.
Like see that I actually work on 2.2
grams and mine's a bit higher.
More is fine.
So if you are in pounds because I
know people listen in from all over the
world. It is 1 gram
per pound of body weight. So 70 kilos
actually converts to
It's a hand, like, a hundred and 50
pounds probably
ish.
So
1 times there is a hundred and 50
grams of protein. So So 1 gram of
few pounds, a hundred kilos is 2 grams
per kilo.
So that is the base. Of what you
need to be doing to give your body
the fuel, then you need to lift heavy.
Now if you are not sure how to
lift heavy weights, I
recommend going and getting Ap or going to...
Like, I obviously do crossfit and I love
crossfit. You could definitely go to crossfit. You
could get coach that way. I know 1
of the ladies in my program. She's in
her early seventeen's doing crossfit makes me so
happy
because I'm like Wendy, I wanna be like,
you. I wanna be doing costs when I'm
in my early seventies too. It's so exciting
to me that she is like, doing the
program. I So you can still do cross
foot as well. That's an option, but you
just need to learn how to start lifting
heavily. I promise you, this is something that...
To your body will,
like, it will trigger and adapt to. Now
this is the interesting part.
At the end of the talk. So
I just learned some new stuff. There's new
research
that is showing
prune.
Yes. You heard it right here. And the
funny thing was,
I actually got sent
Guessing about this saying, I'm gonna to talk
about prune and how they help with bone
health, and I'm like, I must have read
that wrong. Like prune, like, maybe he meant
direct protein.
Like, and
I actually thought he did a typo, and
then we're doing like the
presentation. And he's like,
I've just got some information to just share
with you this new research. It's just showing
that prune,
50 grams of prune a day
actually helps
with
bone density.
So I'm gonna get my my hands on
that research study. If you would like a
copy of it. If you're not already following
me on social media,
just make sure you grab beyond on social
media, Chanel stock,
or at chanel stock on Instagram. And shoot
me a miss itch, and I will send
you the copy of the research. I thought
it was very interesting. The research study was
actually done on post pause a woman
that had osteoporosis,
showing that adding prune actually was effective, and
then they found research and on men as
well. So it is a thing. It has
been researched.
Prune,
help with your bone density
So that is something for you people to
get on board with, and like I said,
happy to share that research with you if
you would like to see it.
So then is what I have for you
today.
I want you to know that if you
have been told of not osteoporosis, you can
do something about it. I'm just giving you
some stuff to get started. There is actually
supplementation you can add to that as well.
So maybe we'll do another 10 there. Another
time, there's other,
like vitamin
k, vitamin d, vitamin a. Like, there's there's
omega, like quite a few different
supplementation calcium, obviously,
that can be added as well. So there's
lots of things can do to this. So
it's up to you to really just be
proactive and make a start, and
you can turn this around and get your
bones stronger again.
As always, thank you so much for tuning
in. If you're happy to leave a 5
star review rating,
like share follow coming all of that stuff.
I would truly appreciate it. This is how
other people can find this information, and I
do this for free. I'm just over here
trying to help as many people or women
and my medical possible tribe as possible,
because the education is power when you know
better, you do better. So thank you in
advance for doing that. That would be super
helpful. I hope you have a wonderful day
and look forward to catching up with you
next time