Dr. Vonda Wright

So if we're holding our calories on either end of the day, then there's this big space in the middle of the day where your body thinks it's under a starvation threat.

So you start to have this downturn of all of our metabolic functions.

We see after four days of low energy availability, there's a direct impact on thyroid function.

So we have to be very cognizant that women who are saying, I haven't had a period in seven years or my periods are really irregular, we have to bring it back to the energy function as well.

So I know, unfortunately, we're still in this environment of aesthetics.

And I'm always like, we need to eat.

And if you eat in and around your training and fueling appropriately for what you're doing, it has a positive impact on body composition.

You're not going to gain body fat.

You're going to gain lean mass.

You're going to gain muscle.

bone and you're going to see a decrease in body fat but it's addressing the process that out in general sociocultural concepts is just not acceptable for so many women right now and with that exercise regime i asked you to make for a woman that's pre pre-menopause was there anything left off there we had day one which is mobility works strength training

So if you were to do three days a week in the gym, that would be pretty similar except for the compound movement.

What are we doing for each of those compound movements?

A different muscle.

So it would be the knee forward squat motion one day, push-pull upper body next, and then posterior.

So your hip thrust, your deadlifts, that kind of stuff.

Because women are quad dominant.

To prevent injury, we really need to build the posterior chain.

And this is your glutes, your hamstrings.

Your deadlifts.