Full Transcript Cardio vs. Strength Training: Which Is Better After 35? 0:01 You've probably heard 0:01 You've probably heard conflicting advice 0:02 conflicting advice 0:02 conflicting advice about what's better to 0:03 about what's better to 0:03 about what's better to choose after age 35: 0:05 choose after age 35: 0:05 choose after age 35: cardio or strength 0:06 cardio or strength 0:06 cardio or strength training, and why you 0:07 training, and why you 0:07 training, and why you should give 0:08 should give 0:08 should give preference to one. Most 0:10 preference to one. Most 0:10 preference to one. Most people think that 0:11 people think that 0:11 people think that cardio is for 0:12 cardio is for 0:12 cardio is for weight loss and strength 0:13 weight loss and strength 0:13 weight loss and strength training is for 0:14 training is for 0:14 training is for rejuvenation, 0:15 rejuvenation, 0:15 rejuvenation, right? But I want 0:16 right? But I want 0:16 right? But I want to break down what the 0:16 to break down what the 0:18 research actually shows about 0:18 research actually shows about each of these species. The 0:20 each of these species. The 0:20 each of these species. The honest answer 0:21 honest answer 0:21 honest answer is that 0:22 is that 0:22 is that choosing between cardio and 0:23 choosing between cardio and 0:23 choosing between cardio and strength 0:23 strength 0:23 strength training is not about 0:25 training is not about 0:25 training is not about finding a winner, but 0:26 finding a winner, but 0:26 finding a winner, but understanding what 0:27 understanding what 0:27 understanding what each one does and what 0:28 each one does and what 0:28 each one does and what specifically they do for 0:29 specifically they do for 0:29 specifically they do for you and your body. 0:30 you and your body. 0:32 So a quick 0:32 So a quick disclaimer: I am an 0:34 disclaimer: I am an 0:35 integrative 0:35 integrative medicine obstetrician-gynecologist, but I am not 0:36 medicine obstetrician-gynecologist, but I am not 0:36 medicine obstetrician-gynecologist, but I am not a physical therapist and I do not 0:37 a physical therapist and I do not 0:37 a physical therapist and I do not teach people
Why Cardio Matters for Longevity & Healthspan 0:38 teach people 0:38 teach people exercise programs on a 0:39 exercise programs on a 0:39 exercise programs on a regular basis. 0:40 regular basis. 0:40 regular basis. Therefore, before starting 0:41 Therefore, before starting 0:42 Therefore, before starting any new 0:42 any new 0:42 any new exercise program, 0:43 exercise program, 0:43 exercise program, please consult 0:45 please consult 0:45 please consult your doctor to see if 0:46 your doctor to see if 0:46 your doctor to see if you can 0:46 you can 0:46 you can do it if 0:47 do it if 0:47 do it if you have certain medical 0:48 you have certain medical 0:48 you have certain medical conditions. So, 0:50 conditions. So, 0:50 conditions. So, let's start with 0:51 let's start with 0:51 let's start with cardiovascular 0:52 cardiovascular 0:52 cardiovascular exercise. Cardio is the 0:55 exercise. Cardio is the 0:55 exercise. Cardio is the standard exercises 0:57 standard exercises 0:57 standard exercises we are used to: running, 0:58 we are used to: running, 0:58 we are used to: running, swimming, etc. 0:59 swimming, etc. 1:02 Research in this 1:02 Research in this area is indeed very 1:03 area is indeed very 1:03 area is indeed very extensive. 1:03 extensive. 1:04 extensive. Cardiorespiratory 1:05 Cardiorespiratory 1:05 Cardiorespiratory fitness, or 1:06 fitness, or 1:06 fitness, or cardiovascular health, is 1:07 cardiovascular health, is 1:09 often measured 1:09 often measured clinically using 1:10 clinically using 1:12 VO2 max. This is one of the 1:13 VO2 max. This is one of the most important 1:13 most important 1:13 most important indicators of 1:14 indicators of 1:14 indicators of longevity and a 1:15 longevity and a 1:15 longevity and a healthy 1:16 healthy 1:16 healthy life. 1:17 life. 1:17 life. Life expectancy is how many 1:18 Life expectancy is how many 1:18 Life expectancy is how many years you live, and 1:19 years you live, and 1:19 years you live, and healthy 1:20 healthy 1:21 healthy life expectancy is 1:21 life expectancy is 1:21 life expectancy is how healthy 1:22 how healthy 1:22 how healthy you 1:23 you 1:23 you stay. 1:24 stay. 1:24 stay. Numerous population-based
Cardio, Heart Health & Brain Health 1:26 Numerous population-based 1:26 Numerous population-based studies have found 1:27 studies have found 1:27 studies have found that low levels of 1:28 that low levels of 1:28 that low levels of cardiorespiratory 1:29 cardiorespiratory 1:30 cardiorespiratory fitness 1:30 fitness 1:30 fitness are associated with a higher 1:32 are associated with a higher 1:32 are associated with a higher risk of premature 1:33 risk of premature 1:33 risk of premature death—even higher 1:34 death—even higher 1:34 death—even higher than in women with 1:35 than in women with 1:35 than in women with type 2 diabetes or 1:36 type 2 diabetes or 1:36 type 2 diabetes or those who smoke. 1:37 those who smoke. 1:38 those who smoke. So, the condition of your 1:39 So, the condition of your 1:39 So, the condition of your cardiovascular 1:40 cardiovascular 1:40 cardiovascular system is extremely 1:41 system is extremely 1:41 system is extremely important. In addition to 1:44 important. In addition to 1:44 important. In addition to longevity, 1:44 longevity, 1:44 longevity, regular aerobic 1:46 regular aerobic 1:46 regular aerobic exercise after age 40 1:47 exercise after age 40 1:47 exercise after age 40 is associated with 1:48 is associated with 1:48 is associated with improved 1:49 improved 1:49 improved heart and vascular health. That is, 1:51 heart and vascular health. That is, 1:51 heart and vascular health. That is, with a better condition of the 1:52 with a better condition of the 1:52 with a better condition of the cardiovascular 1:53 cardiovascular 1:53 cardiovascular system. This becomes very 1:56 system. This becomes very 1:56 system. This becomes very important as you age, 1:57 important as you age, 1:57 important as you age, as 1:58 as 1:58 as the risk of heart 1:59 the risk of heart 1:59 the risk of heart disease 1:59 disease 2:00 disease naturally 2:00 naturally 2:00 naturally increases over time. In fact, it is a 2:03 increases over time. In fact, it is a 2:03 increases over time. In fact, it is a "silent killer" and the 2:04 "silent killer" and the 2:04 "silent killer" and the leading cause of
How Cardio Supports Weight Loss & Metabolic Health 2:05 leading cause of 2:05 leading cause of death among 2:06 death among 2:06 death among women. 2:08 women. 2:08 women. Cardio exercise also 2:09 Cardio exercise also 2:09 Cardio exercise also improves 2:10 improves 2:10 improves cognitive function, and 2:11 cognitive function, and 2:11 cognitive function, and longitudinal 2:12 longitudinal 2:12 longitudinal studies 2:13 studies 2:13 studies confirm a lower 2:14 confirm a lower 2:14 confirm a lower risk of developing 2:15 risk of developing 2:15 risk of developing dementia. Additionally, 2:17 dementia. Additionally, 2:17 dementia. Additionally, you get 2:18 you get 2:18 you get improved 2:18 improved 2:20 insulin sensitivity and 2:20 insulin sensitivity and metabolic 2:20 metabolic 2:20 metabolic regulation. So, 2:21 regulation. So, 2:21 regulation. So, you want to lose weight? You 2:23 you want to lose weight? You 2:23 you want to lose weight? You definitely 2:23 definitely 2:23 definitely need to include 2:24 need to include 2:24 need to include cardio in your
Why Strength Training Becomes Essential With Age 2:25 cardio in your 2:25 cardio in your workout plan. The type and 2:26 workout plan. The type and 2:26 workout plan. The type and intensity of cardio is of 2:28 intensity of cardio is of 2:28 intensity of cardio is of great 2:29 great 2:29 great importance for 2:30 importance for 2:30 importance for this age group, 2:31 this age group, 2:31 this age group, which I will 2:32 which I will 2:32 which I will return to later. Now 2:34 return to later. Now 2:34 return to later. Now let's move on to strength 2:35 let's move on to strength 2:35 let's move on to strength training. Strength 2:37 training. Strength 2:37 training. Strength training 2:38 training 2:38 training targets a completely 2:39 targets a completely 2:39 targets a completely different set of 2:40 different set of 2:40 different set of physiological changes. 2:41 physiological changes. 2:42 physiological changes. In particular, the two 2:42 In particular, the two 2:43 In particular, the two most significant ones 2:43 most significant ones 2:43 most significant ones related to 2:44 related to 2:44 related to aging. Loss of 2:47 aging. Loss of 2:47 aging. Loss of muscle mass and 2:48 muscle mass and 2:48 muscle mass and decreased 2:49 decreased 2:49 decreased bone density. So, starting 2:51 bone density. So, starting 2:51 bone density. So, starting around age 30, I 2:53 around age 30, I 2:53 around age 30, I don't know if you 2:54 don't know if you 2:54 don't know if you know this, adult women 2:56 know this, adult women 2:56 know this, adult women typically lose 2:57 typically lose 2:57 typically lose about 3-8% of their muscle 2:59 about 3-8% of their muscle 2:59 about 3-8% of their muscle mass per decade. 3:00 mass per decade. 3:01 mass per decade. So if you 3:02 So if you 3:02 So if you do nothing and don't 3:03 do nothing and don't 3:03 do nothing and don't change your 3:03 change your 3:03 change your routine, you will 3:04 routine, you will 3:04 routine, you will actually
Muscle Loss, Bone Density & Perimenopause 3:05 actually 3:05 actually lose muscle 3:06 lose muscle 3:06 lose muscle and bone density. 3:07 and bone density. 3:07 and bone density. This process for 3:08 This process for 3:08 This process for muscles is called 3:09 muscles is called 3:09 muscles is called sarcopenia, and 3:10 sarcopenia, and 3:10 sarcopenia, and the rate of this 3:11 the rate of this 3:11 the rate of this loss 3:12 loss 3:12 loss accelerates significantly after 3:13 accelerates significantly after 3:13 accelerates significantly after age 60. 3:14 age 60. 3:14 age 60. Perimenopause seems to 3:15 Perimenopause seems to 3:15 Perimenopause seems to trigger this 3:16 trigger this 3:16 trigger this catalyst. 3:17 catalyst. 3:20 Decreased muscle 3:20 Decreased muscle mass is directly 3:21 mass is directly 3:21 mass is directly linked to 3:21 linked to 3:21 linked to slower 3:22 slower 3:22 slower resting metabolism 3:23 resting metabolism 3:23 resting metabolism , decreased 3:24 , decreased 3:25 , decreased strength, and a significantly higher 3:26 strength, and a significantly higher 3:26 strength, and a significantly higher risk of 3:27 risk of 3:27 risk of future falls. If 3:28 future falls. If 3:28 future falls. If you don't have strong 3:29 you don't have strong 3:29 you don't have strong muscles to 3:30 muscles to 3:30 muscles to support your skeleton, 3:31 support your skeleton, 3:31 support your skeleton, how can you keep your 3:32 how can you keep your 3:32 how can you keep your balance and 3:33 balance and 3:33 balance and avoid 3:34 avoid 3:34 avoid falls? Strength 3:35 falls? Strength 3:35 falls? Strength training is one 3:36 training is one 3:36 training is one of the few 3:37 of the few 3:37 of the few methods that has 3:38 methods that has 3:38 methods that has strong evidence 3:39 strong evidence 3:39 strong evidence to slow 3:40 to slow 3:40 to slow bone density loss, which is 3:41 bone density loss, which is 3:41 bone density loss, which is especially true 3:43 especially true 3:43 especially true if you are between 30 and 40 3:44 if you are between 30 and 40 3:44 if you are between 30 and 40 years old. This acceleration 3:46 years old. This acceleration 3:46 years old. This acceleration simply begins 3:47 simply begins 3:47 simply begins during 3:48 during 3:48 during perimenopause and 3:49 perimenopause and 3:49 perimenopause and continues even during 3:50 continues even during 3:50 continues even during menopause. Finally, it 3:52 menopause. Finally, it 3:52 menopause. Finally, it is worth noting the 3:53 is worth noting the 3:53 is worth noting the metabolic 3:54 metabolic 3:54 metabolic component. Muscle
How Muscle Helps Your Metabolism & Weight Loss 3:55 component. Muscle 3:55 component. Muscle tissue has a higher 3:56 tissue has a higher 3:56 tissue has a higher 3:58 resting metabolic rate 3:58 resting metabolic rate than fat tissue. 3:59 than fat tissue. 3:59 than fat tissue. So preserving 4:00 So preserving 4:00 So preserving muscle actually 4:01 muscle actually 4:01 muscle actually helps you lose weight. 4:02 helps you lose weight. 4:03 helps you lose weight. I know, it's strange. But it does 4:05 I know, it's strange. But it does 4:05 I know, it's strange. But it does slow down 4:06 slow down 4:06 slow down metabolic changes, 4:07 metabolic changes, 4:07 metabolic changes, so you have a better 4:09 so you have a better 4:09 so you have a better basal 4:10 basal 4:10 basal metabolic rate and 4:11 metabolic rate and 4:11 metabolic rate and burn more 4:11 burn more 4:11 burn more calories at rest. And you 4:13 calories at rest. And you 4:13 calories at rest. And you definitely burn 4:14 definitely burn 4:14 definitely burn more calories while 4:15 more calories while 4:15 more calories while moving. Given 4:17 moving. Given 4:17 moving. Given this evidence, this is not 4:18 this evidence, this is not 4:18 this evidence, this is not a competition, and it is this 4:20 a competition, and it is this 4:20 a competition, and it is this perception that sometimes 4:21 perception that sometimes 4:21 perception that sometimes creates confusion. These 4:23 creates confusion. These 4:23 creates confusion. These two different types of exercise 4:25 two different types of exercise 4:25 two different types of exercise protect against 4:26 protect against 4:26 protect against completely different 4:27 completely different 4:27 completely different things. 4:27 things.
Why You Shouldnu2019t Choose Between Cardio & Strength 4:30 Cardio training is 4:30 Cardio training is your primary 4:31 your primary 4:31 your primary tool for 4:32 tool for 4:32 tool for heart health, 4:33 heart health, 4:33 heart health, cognitive function, 4:34 cognitive function, 4:34 cognitive function, brain function, and 4:35 brain function, and 4:35 brain function, and reducing risks for 4:36 reducing risks for 4:36 reducing risks for longevity. Strength 4:38 longevity. Strength 4:38 longevity. Strength training is a 4:39 training is a 4:39 training is a key tool for 4:40 key tool for 4:40 key tool for preserving muscle, 4:41 preserving muscle, 4:41 preserving muscle, improving 4:42 improving 4:42 improving bone density, and 4:43 bone density, and 4:43 bone density, and functional 4:44 functional 4:44 functional independence. What do you 4:45 independence. What do you 4:45 independence. What do you want to be doing when you're 4:46 want to be doing when you're 4:46 want to be doing when you're 80? Do you want 4:47 80? Do you want 4:47 80? Do you want 4:49 to get up from the couch 4:49 to get up from the couch or the floor on your own? If 4:50 or the floor on your own? If 4:50 or the floor on your own? If you 4:50 you 4:50 you rely solely on 4:51 rely solely on 4:52 rely solely on cardio after 40, you will likely 4:53 cardio after 40, you will likely 4:53 cardio after 40, you will likely experience 4:54 experience 4:54 experience permanent loss of 4:55 permanent loss of 4:55 permanent loss of muscle and 4:55 muscle and 4:55 muscle and bone mass. 4:56 bone mass. 4:56 bone mass. Even if your 4:57 Even if your 4:57 Even if your cardiovascular 4:58 cardiovascular 4:58 cardiovascular performance 4:58 performance 4:59 performance improves, I see 5:00 improves, I see 5:00 improves, I see this in women every day. 5:01 this in women every day. 5:01 this in women every day. They have osteopenia, and 5:02 They have osteopenia, and 5:02 They have osteopenia, and they say, “I’ve been 5:03 they say, “I’ve been 5:03 they say, “I’ve been running 5:03 running 5:03 running marathons my whole life. What is 5:04 marathons my whole life. What is 5:04 marathons my whole life. What is happening? If 5:06 happening? If 5:06 happening? If you rely solely 5:07 you rely solely 5:07 you rely solely on strength training, 5:08 on strength training, 5:08 on strength training, you are missing out on 5:09 you are missing out on 5:09 you are missing out on huge benefits 5:10 huge benefits 5:10 huge benefits for your heart, brain, and 5:11 for your heart, brain, and 5:11 for your heart, brain, and metabolism. Strength 5:13 metabolism. Strength 5:13 metabolism. Strength training doesn't always 5:14 training doesn't always 5:14 training doesn't always completely replace
The Ideal Weekly Exercise Routine 5:15 completely replace 5:16 completely replace what cardio provides. 5:17 what cardio provides. 5:17 what cardio provides. So, evidence increasingly 5:18 So, evidence increasingly 5:18 So, evidence increasingly 5:19 supports that the 5:19 supports that the best approach is a 5:20 best approach is a 5:20 best approach is a combination of both types, 5:22 combination of both types, 5:22 combination of both types, rather than choosing 5:23 rather than choosing 5:23 rather than choosing one. So what do we 5:24 one. So what do we 5:24 one. So what do we do now? How do I 5:26 do now? How do I 5:26 do now? How do I structure my 5:27 structure my 5:27 structure my weekly 5:28 weekly 5:28 weekly training schedule? So, 5:30 training schedule? So, 5:30 training schedule? So, strength training: 5:31 strength training: 5:31 strength training: it is useful to do 5:32 it is useful to do 5:32 it is useful to do two to three 5:33 two to three 5:33 two to three classes a week, 5:34 classes a week, 5:34 classes a week, focusing on 5:35 focusing on 5:35 focusing on basic exercises. 5:36 basic exercises. 5:36 basic exercises. Squats, 5:38 Squats, 5:38 Squats, deadlifts, presses, pull-ups. 5:40 deadlifts, presses, pull-ups. 5:40 deadlifts, presses, pull-ups. They all engage multiple 5:41 They all engage multiple 5:41 They all engage multiple muscle groups and 5:42 muscle groups and 5:42 muscle groups and maintain 5:43 maintain 5:43 maintain functional strength 5:44 functional strength 5:44 functional strength for daily activities. 5:45 for daily activities. 5:45 for daily activities. This doesn't take much 5:46 This doesn't take much 5:46 This doesn't take much time. You can 5:48 time. You can 5:48 time. You can fit it in 30-40 5:49 fit it in 30-40 5:49 fit it in 30-40 minutes. If you don't have 5:50 minutes. If you don't have 5:50 minutes. If you don't have much time in the gym, 5:51 much time in the gym, 5:51 much time in the gym, you can combine it with 5:52 you can combine it with 5:52 you can combine it with cardio training. 5:53 cardio training. 5:54 cardio training. But consistency 5:55 But consistency 5:55 But consistency brings significant 5:56 brings significant 5:56 brings significant results. You 5:57 results. You 5:57 results. You should also consider 5:58 should also consider 5:59 should also consider progressive 5:59 progressive 5:59 progressive loading in terms of 6:00 loading in terms of 6:00 loading in terms of weight. 6:01 weight. 6:01 weight. I talk about this in another 6:03 I talk about this in another 6:03 I talk about this in another video. Cardio exercises 6:04 video. Cardio exercises 6:04 video. Cardio exercises should be performed
How to Structure Resistance Training 6:06 should be performed 6:06 should be performed two to four 6:07 two to four 6:07 two to four times a week. 6:08 times a week. 6:08 times a week. You can aim 6:09 You can aim 6:09 You can aim for the standard 150 6:10 for the standard 150 6:10 for the standard 150 minutes of moderate 6:11 minutes of moderate 6:11 minutes of moderate activity. It 6:12 activity. It 6:12 activity. It depends on the type of 6:13 depends on the type of 6:13 depends on the type of exercise. I like to 6:14 exercise. I like to 6:14 exercise. I like to combine different 6:15 combine different 6:15 combine different levels of intensity. 6:16 levels of intensity. 6:16 levels of intensity. That is, less 6:17 That is, less 6:17 That is, less intense activities 6:18 intense activities 6:18 intense activities like swimming, 6:19 like swimming, 6:19 like swimming, walking, cycling, with 6:20 walking, cycling, with 6:21 walking, cycling, with interval 6:21 interval 6:21 interval training or 6:22 training or 6:23 training or sprints, which better 6:24 sprints, which better 6:24 sprints, which better balances the benefits 6:25 balances the benefits 6:25 balances the benefits for the heart while 6:26 for the heart while 6:26 for the heart while minimizing unnecessary 6:27 minimizing unnecessary 6:27 minimizing unnecessary stress on the 6:28 stress on the 6:28 stress on the joints, right? This 6:30 joints, right? This 6:30 joints, right? This becomes really 6:31 becomes really 6:31 becomes really relevant after 40 6:32 relevant after 40 6:32 relevant after 40 years, when 6:33 years, when 6:33 years, when recovery is not 6:34 recovery is not 6:34 recovery is not as fast and
Cardio Intensity, Recovery & Sprint Intervals 6:35 as fast and 6:35 as fast and joints are not the same anymore. 6:36 joints are not the same anymore. 6:37 joints are not the same anymore. That's why I love 6:37 That's why I love 6:37 That's why I love sprint 6:38 sprint 6:38 sprint interval 6:39 interval 6:39 interval training: 60 seconds 6:40 training: 60 seconds 6:40 training: 60 seconds on the treadmill, 60 6:42 on the treadmill, 60 6:42 on the treadmill, 60 seconds rest, and so on for 6:43 seconds rest, and so on for 6:43 seconds rest, and so on for 10 sets. 6:44 10 sets. 6:45 10 sets. Remember, 6:46 Remember, 6:46 Remember, recovery becomes 6:47 recovery becomes 6:47 recovery becomes more important as you age; In young 6:48 more important as you age; In young 6:48 more important as you age; In young years, the body easily 6:50 years, the body easily 6:50 years, the body easily tolerates almost 6:51 tolerates almost 6:51 tolerates almost daily 6:51 daily 6:51 daily high-intensity 6:52 high-intensity 6:52 high-intensity exercise. After 40, it is 6:56 exercise. After 40, it is 6:56 exercise. After 40, it is important to have 6:57 important to have 6:57 important to have enough time to 6:59 enough time to 6:59 enough time to rest and take care 7:00 rest and take care 7:00 rest and take care of exercises that 7:01 of exercises that 7:01 of exercises that prevent injuries. 7:02 prevent injuries. 7:07 If you're just 7:07 If you're just starting out 7:08 starting out 7:08 starting out or returning 7:09 or returning 7:09 or returning after a break, two 7:10 after a break, two 7:10 after a break, two strength training sessions and two 7:11 strength training sessions and two 7:11 strength training sessions and two cardio sessions per 7:12 cardio sessions per 7:12 cardio sessions per week are 7:14 week are 7:14 week are ideal, and you can 7:15 ideal, and you can 7:15 ideal, and you can even combine them. 7:16 even combine them. 7:18 Leg day plus 30 7:19 Leg day plus 30 minutes of cardio,
Starting a Sustainable Exercise Routine 7:20 minutes of cardio, 7:20 minutes of cardio, upper body day plus 30 7:21 upper body day plus 30 7:21 upper body day plus 30 minutes of cardio, and 7:22 minutes of cardio, and 7:22 minutes of cardio, and gradually build up 7:23 gradually build up 7:23 gradually build up to a more steady pace. 7:25 to a more steady pace. 7:28 If you've heard that after 7:28 If you've heard that after 40, cardio or 7:29 40, cardio or 7:29 40, cardio or strength training is not needed, 7:31 strength training is not needed, 7:31 strength training is not needed, then this statement does not 7:32 then this statement does not 7:32 then this statement does not correspond to scientific 7:33 correspond to scientific 7:33 correspond to scientific data. Your 7:35 data. Your 7:35 data. Your heart health and cognitive 7:36 heart health and cognitive 7:36 heart health and cognitive function depend on 7:38 function depend on 7:38 function depend on one, and your muscle 7:39 one, and your muscle 7:39 one, and your muscle and bone health on another. 7:40 and bone health on another. 7:42 Studies 7:42 Studies confirm 7:43 confirm 7:43 confirm the need for both 7:44 the need for both 7:44 the need for both types, there is no need to
The Bottom Line: Do Both, Not One 7:45 types, there is no need to 7:45 types, there is no need to choose or prefer one over the 7:46 choose or prefer one over the 7:48 other. Therefore, 7:48 other. Therefore, combining both types of 7:49 combining both types of 7:49 combining both types of loads will be 7:50 loads will be 7:50 loads will be extremely 7:51 extremely 7:51 extremely important for you. If you 7:53 important for you. If you 7:53 important for you. If you are interested in nutrition, 7:54 are interested in nutrition, 7:54 are interested in nutrition, for example, what you 7:55 for example, what you 7:55 for example, what you should not eat after 40, 7:57 should not eat after 40, 7:57 should not eat after 40, watch this video. 7:58 watch this video. 7:58 watch this video. There I talk about 7:59 There I talk about 7:59 There I talk about foods to 8:00 foods to 8:00 foods to avoid during 8:01 avoid during 8:01 avoid during perimenopause. 8:01 perimenopause. 8:01 perimenopause. See you later.
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