The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
First, Thank you Ms. Peele. You are one of the most intelligent and scientific fitness authorities I have ever learned from. (I must have been under a rock because I just stumbled onto you this past month)
At the age of 40 and over 8 years of OT/UE (overtraining and under-eating)and at 5'5 105 and less then 10%BF (all unhealthy) I am feeling the effects. Finally! (and sadly) Osteoporosis, amenorrhea (10 years), training fatigue (1 month). Stuff I have NEVER had effect my health (on the outside) until now.
I am in search of answers for the post adolescence. There is lots of info. on the effects of re-feeding and cutting back on exercise for the teen.(and by the way, recovery is most often getting back complete health at that age) But what about the older female? Our cells, which are the structure and function of our being just don't physiologically perform the same as our 20 YO cells. In fact our DNA could have even been changed due to malnutrition and years of free radicals release during intense endurance training.
Sorry this is so long and If I had to have only one question answered it would be:
Leigh, if a 40 YO female begins to "re-feed" increasing her caloric intake while decreasing the intensity and time training after over 8 years of OT/UE (i.e. abuse) what are the physiological changes to be expected?
Its a great question and I can provide a general answer but since you are hear can you answer some questions for me?
First off, you are likely not 10% bf, though I am sure you are pretty low, just not that low. I have never seen a female NOT in a hospital maintain that low of a BF level. Still, 5'5 and 105 is very lean and you likely have little to no muscle mass.
Have you had a Dexa Scan at all recently, if so what did it say?
Have you discussed with your GYNO about your cycle, did they have anything to say to you based on your levels?
If not to the above, do you have a gyno, have you had hormone tests recently, if so what did they say?
What is your current training and eating like? (detailed as possible)
What is your current goal from all of this?
Are you suffering from any of health problems/taking any other medications?
Wow! Fast reply. I am responding to your questions/comments.
5'5 and 105 is very lean and you likely have little to no muscle mass.
(All I am is muscle! Seriously! When tested by the nutritionist at 10% F she was worried I could have heart trouble. I am not "skinny fat" if that is what you are thinking. I lift heavy weight daily and don't do the typical cardio "muscle burner" exercises)
Have you had a Dexa Scan at all recently, if so what did it say?
(Hip T-score -1.6 spine T-score -2.8)
Have you discussed with your GYNO about your cycle, did they have anything to say to you based on your levels?
(did lots of blood work and everything looked good, even did an mri wondering if there was a pituitary issue. Was told to get on birth control to get menstruation restarted but never did)
If not to the above, do you have a gyno, have you had hormone tests recently, if so what did they say? (read above)
What is your current training and eating like? (detailed as possible)
-morning 8oz. milk, 1/2 zone bar
-snack 1/2 zone bar
-lunch 1/2 can tuna, 1 cup veggies, 2 TBS avocado, 1 granola bar
-snack protein shake 2 tbs nuts, 1 gnu fiber bar
-dinner 1 egg, 1/4 cup rice, 1 cup veggie, 1/4 whole milk cottage cheese, -2 tbs. dressing full fat
-snack protein shake, 1 Robb Bar = 11 fat, 14 protein
-only drink water throughout day, at least 1 gallon
(summary, I am a grazer and good with protein and fat but light on complex carbs)
What is your current goal from all of this?
(If I have not already destroyed my genetics/metabolism I really want to be healthy again but almost feel as if I am too old and I have gone way too long with neglecting my health to recover. This is why I am interested in the physiology part. The cellular damage.)
Are you suffering from any of health problems/taking any other medications?
(I don't take any medication. I don't even take vitamins which is probably not a good thing. No other health issues then listed. Been to the Doc a couple of times thinking something was wrong but always end up with good the Doc saying how "fit and healthy" I was) Ignorant!
Thank you for taking the time to answer all of these questions. I see you get lots of them.
OMG, fitnflorida - you're me, 4 years from now, if I do nothing to change what I'm doing now!
I'm watching this thread with bated breath.
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Thank misstenacity! I believe there are lots like us but are too uninformed to even begin worrying. I am very thankful for Leah and her willingness to take the time to educate us with facts rather then opinion. When you are "comfortable" it is much harder to make changes. Sounds like you are wise beyond your time. )
Thank misstenacity! I believe there are lots like us but are too uninformed to even begin worrying. I am very thankful for Leah and her willingness to take the time to educate us with facts rather then opinion. When you are "comfortable" it is much harder to make changes. Sounds like you are wise beyond your time. )
I already own Leigh's books, so you might want to get them while you're eagerly awaiting her response. They are rather illuminating if you haven't thought much about this before, and they are like getting beat with a pipe (or foam roller?) if you already "know" what you need to do but just can't get the gumption to actually do it. That's me.
Let's get ourselves fixed!
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
The human body is extremely resiliant. And 40 is not old!! (I turned 40 a few months ago myself)
I am not a doctor but would be willing to bet you can reverse most of the damage that has been done with proper feeding, resting, nutritional support and medication for the osteoporosis. I highly recommend Leigh's Metabolic Repair Manual.
Have you considered consulting with a nutritionist who specializes in eating disorders? Not saying you have a full blown eating disorder but your eating IS disordered if you have been chronically undereating for so long. A registered dietitian can help you plan mealplans based on your nutritional and calorie needs.
There are somethings about aging that help (believe it or not) and some that make things worse. In the end, the balance can still be found at any age. Age itself isn't the issue, how far you have pushes yourself and how well you are willing to recover is.
So the question of "Are you screwed!? Are you too old, is it too late for you?" Nothing to do with 40, and not likely from what you have listed. Granted I am not your doctor, but when you hit a point of no return GENERALLY speaking, you are doing so from a hospital bed, know what I mean? Point of no return is an illusion at best, and the end at worst. The inbetween is just a chance to mark out a different point to travel, understand?
Now, what to do?
The problem I see from a pure mental aspect is if you have maintained that low of weight for so long it means that you have severe self discipline and likely fear of gaining any weight at all. I can't imagine that a solution to your problem isn't to gain a little weight and eat better and real food. My problem comes in is is that a route you can take or would I be wasting time (don't mean that in a mean way, just legitimately asking) in going into detail how to help you.
This isn't a buy my book thing, it would likely help you, but only if you were ready to do what was in it in the first place.
Ideally you need to...
-Gain back a little mass, both lean and bf (I would like to see pics though if possible to be correct about this statement)
-Increase food intake and food quality
-Decrease intense training
-Increase relaxation
-Decrease stress
-Regain natural period. At 40 you still have time to work on a normal flow of things, even menopause has a normal "flow" to it for years.
-Start a regime of supplements to replace and help with lack of vitamins and minerals. Nothing hinky, just calcium, D, zinc, etc.
I would get with your gyno and work on inducing your period while all this is going on. Jump starts can really help things move along faster.
So that is my suggestion of where to start, book could tell you some more. If you are open to those changes is what is left for you to decide.
Folks, thanks for all of the replies. I am thankful for such an insightful bunch. Leigh, I do beleive I need to purchase your book. Just found out about it and tried to googe for a hard back. Can I only purchase the Metabolic repair book or do I need to purchase the whole package?
Also, you said "I can't imagine that a solution to your problem isn't to gain a little weight and eat better and real food. My problem comes in is is that a route you can take or would I be wasting time (don't mean that in a mean way, just legitimately asking) in going into detail how to help you."
This comment is exactly why I sought you out. ) I wanted to get the facts on what to expect so I can do exactly just that. I plan on SLOWLY gaining weight and trying to scale the intensity of my exercise. And I don't beleive I am disciplined as I appear! A person who is truly disciplined can control this cycle by eating more/training less. I have a hard time slowing down.
I have an appt. with a gyno. tomorrow. I will discuss all of these issues.
Miss Jane, Yes, you read correct. 4 bars. I am not a sit down eat a meal type of gal and eat bars to sneak in the calories because I eat such little "real" food. I NEVER count calories.
Misstenacity, You crack me up. You are funny. We are going to conquer and help others..... What books did you get?
Lara T, I agree 40 is not old, especially if you have grandparents that lived into their late 90's (i did) BUT the difference between them and me is my neglected health and high stress. Because of those issues I have "aged" myself..my body and wonder if it is repairable after a certain age. Does that make sense?
Lastly, Yes, I want to buy the book but when I try and purchase it, it is showing like 5 e-books for $70. ????? Is this what everyone here is purchasing?
Lastly, Yes, I want to buy the book but when I try and purchase it, it is showing like 5 e-books for $70. ????? Is this what everyone here is purchasing?
In a nutshell, YES. Its only in electronic format, not print, and you get TONS of material for the $70. So no, you can't check it out from the library or get it used on Amazon for 3.99, but Leigh (to me so far) seems to be the current reigning expert in exactly the caca that we have done to ourselves and how to fix it. (And then, how to take off any extra bf we had to put on to get the hormones going again!)
I am also a bar addict, but I keep it to one or two a day. I have a spreadsheet of my "tasting notes" of 60+ bars.
Andrea
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Just want to jump in on this one and offer my encouragement for you gals that are in this place. I had crashed myself to some degree as well. Great self discipline and fear of getting fat can be deadly attributes to us. The cure is really in the mind and dealing with the fact that you have to eat and even (gasp) possibly gain some fat in order to get health back. My first bulk up was so scary that I felt like I was choking much of the time. The facts are though that with knowledge of how things work you will be able to drop fat and keep muscle and eat healthy amounts. You have to trust the science of the process. It is terrifying but it is doable and you will come out the other end feeling and looking better for having gone through this. Good luck with it!
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The BIGGER I get the smaller you look
kfisherx, I can only speak for myself but I am sure others would agree.....we want more info./experiences you encountered on your path. Did you read only Peeles book or did you get outside help as well? (nutritionist, gyno, psych,)
I would think physiologically that when you train less and eat more the cellutlite comes flooding in looking like hale damage on the legs/glutes.....especially if you have been underweight and too lean to begin with. ) But then again if I am healthy that should be the focus?
kfisherx, I can only speak for myself but I am sure others would agree.....we want more info./experiences you encountered on your path. Did you read only Peeles book or did you get outside help as well? (nutritionist, gyno, psych,)
I would think physiologically that when you train less and eat more the cellutlite comes flooding in looking like hale damage on the legs/glutes.....especially if you have been underweight and too lean to begin with. ) But then again if I am healthy that should be the focus?
When I was in a similar place (underweight, malnourished, no period etc) getting psychological help was KEY. If you said you had only been undereating for a year or so maybe I would say ok, you can probably do this on your own but with the length of time you have been at it (and from some of the comments you make including the cellulite one) my hunch is you could really benefit from some counseling. It is not just about rest/eating more etc. A key part is getting your mindset right. Getting your mind and body healthy.
I lost my period for 7 yrs and maintained a very low weight. I was in my early 20's at the time and I regained my period and health but I continue to have some issues that most likely resulted from those years of undereating/over excercising and the resulting hormonal imbalances.
And no, the cellulite does not come flooding back. At least not in my experience.
Okay, okay......I agree. By the tone of my previous writings and comments I sound.....well........ like I am more concerned about how I look vs. my health. On the contrary! The reason I joined this forum was because of Peele's no nonsense fact based information. And yes, I do know what the Dexa scan revealed and am (have been) concerned for my current and future health. I have a deep desire to educate myself and prepare myself for what is to be expected. That is all!
I would think physiologically that when you train less and eat more the cellutlite comes flooding in looking like hale damage on the legs/glutes.....especially if you have been underweight and too lean to begin with. ) But then again if I am healthy that should be the focus?
No one would tell you to pack it on like a cow and sit on your butt, that won't do anything for you.
Anyone know what thread it was that I discussed the base protocol for MRM?
I will see if I can find it, it is a cheat sheet to the program.
Edit: You might enjoy reading some of this thread, it explains a lot about how MRM works and increasing calories.
My experience and info would not necesarily help you. I was in a good place to make changes when I first came here. Repair is a personal journey that you must define and travel for you and for your own goals and abilities. I have two logs (one in challenge folder and one in training folder) that you can look at if you want to see the hell I put myself through. (The mind plays so many games and still does sometimes...) In the early days I had a local trainer who gave me a ton of support and I used every person who entered my log for support as well. I probably should have seen a psycologist as well but did not do that. It was painful enough though that I should have. Starting a log is a great way to gain a support system.
I do not own her books yet (Did not exist when I started) but in my humble opinion (if it means anything) Leigh's material is unsurpassed for the woman or man with food issues. I have not run across any other resource anywhere for this sort of problem that is more clear and more straight forward and more caring. You don't have to own the books to see this. Just read this board or her blog or new board.
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The BIGGER I get the smaller you look
Peele, Great link. This chick sounds like she deals with much of the same stuff as myself.
kfisherx, you are right. I have searched for years and finally feel confident in the info. provided.
Peele, You said
"Anyone know what thread it was that I discussed the base protocol for MRM?
I will see if I can find it, it is a cheat sheet to the program."
Did you happen to find it? If not, I totally understand because of your time spent helping SOOOOO many folks.
Thankful for your desire to help all through your knowledge, Lisa
p.s. Thought about posting the original question over on FLZINE forum. I probably would have posted on there but happened to stumble here first.
Peele, You said
"Anyone know what thread it was that I discussed the base protocol for MRM?
I will see if I can find it, it is a cheat sheet to the program."
Did you happen to find it? If not, I totally understand because of your time spent helping SOOOOO many folks.
Thankful for your desire to help all through your knowledge, Lisa
p.s. Thought about posting the original question over on FLZINE forum. I probably would have posted on there but happened to stumble here first.
I thought the link she posted WAS the one she was talking about - the thread with "seekingtruth".... right?
All of us who can't/won't/are-trying to repair ourselves need to take a vacation together with Leigh, buy her whatever cocktails she wants, and chill. Marty, Jedi, seekingtruth, me, Zoey, etc...
Andrea
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
All of us who can't/won't/are-trying to repair ourselves need to take a vacation together with Leigh, buy her whatever cocktails she wants, and chill. Marty, Jedi, seekingtruth, me, Zoey, etc...
Hey, if Leigh's not in, I'm going to be mightily disappointed! I mean, I'm sure Alan is cool and all, but...
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Peele, You said
"Anyone know what thread it was that I discussed the base protocol for MRM?
I will see if I can find it, it is a cheat sheet to the program."
Did you happen to find it? If not, I totally understand because of your time spent helping SOOOOO many folks.
Thankful for your desire to help all through your knowledge, Lisa
p.s. Thought about posting the original question over on FLZINE forum. I probably would have posted on there but happened to stumble here first.
Just noticed this thread went dead.... what happened? fitnflorida, where'd you go?
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Misstenacity, thanks for the "shout out". I actually am still here learking and learning but to be honest I thought the thread was done when we started talking about the JP Fitness Summit. I didn't want to butt in, continuing to ask questions that have probably already been answered.
By the way you may find this article interesting. It was me big time. Don't get to this point if you can help it!!!!!!
overtraining/undereating
)
(I turned 40 a few months ago myself) 
But have a cocktaol on me 
Linear Mode
