更年期过渡期如何影响跑步者和铁人三项运动员

但我发现很多人用了都有效，我也是其中之一。

But I have found a lot of people for whom it has worked, and I am one of them.

它含有天然蛋壳膜和乳香提取物。

It contains natural eggshell membrane and boswellia extract.

这些成分就是支持关节健康的。

And those are they just support joint health.

比如，乳香有抗炎作用，天然蛋壳膜含有透明质酸和软骨素、葡萄糖胺，有助于关节健康。

Like one, the Boswellia's anti inflammatory and the natural egg membrane has hyaluronic acid and chondroitin glucosamine properties that help support joints.

我之前大脚趾有关节炎，好几年都不能跑步。

And I had an arthritic big toe that I had stopped running for years.

它经常半夜把我疼醒。

It used to wake me up in the middle of the night.

我跑不了步。

I couldn't run.

不过没关系，因为我主要是骑自行车，但我确实想念跑步。

And it was fine because I'm mostly a cyclist, but I did miss running.

当他们向我推荐其他补充剂时，我说，然后他说，我们有这个关节健康产品。

When they approached me about some other supplements, I was like, And then he's like, well, we have this joint health product.

我想，好吧。

And I thought, okay.

我服用了它，两周之内，我的脚趾就能动了。

And I took that, and within two weeks, I could move that toe.

现在我又开始跑步了，我正在为另一场超级马拉松训练。

And now I'm running, I'm training for another ultra.

我完成过几场超级马拉松，还有半程铁人三项。

I've done a couple ultras, a half Ironman.

就像，我又能跑了。

Like, I'm running again.

它让我找回了生活中的那部分，这非常宝贵。

It's given me that part of my life back, and it's been invaluable.

我知道。

I know.

我觉得，我是说，你知道，我是看到你的Instagram宣传视频才了解到的。

I think I mean, you know, I got turned onto it by seeing your, you know, promo Instagram reel.

而且，我们的很多听众都知道Grand Traverse，迪米蒂，而且你也会去那里。

And, I mean, a lot of our listeners know about grand traverse, you know, Dimity, and and you'll be there.

而且，我是说，你要跑27英里，而一个曾经不得不放弃跑步几年的人现在能做到这样。

And and, I mean, you're doing the 27 miler there from somebody who had to give up running for a few years.

我觉得这真的很了不起。

I mean, that's pretty staggering.

哦，我自己也还觉得不可思议呢。

Oh, it's it's still am just amazed by it.

我是说，那个脚趾，它不像以前那样有同样的活动范围了，但它们能弯曲，而且不疼，我能跑，能跳，能做所有的事情，这就是我所求的。

I mean, it's the the toe I I it's not like they're prearthritic in the same range of motion I used to have, but they bend, and they don't hurt, and I can run, and can jump, and do all the things, and that's all I'm asking for.

但是，你知道，关于这个话题，我也有点好奇。

But, you know, on this topic, I'm just a little curious too.

对于那些没有症状的人来说。

For people who do not have symptoms.

而且她们是……更年期。

And they're Of menopause.

更年期。

Of menopause.

你知道吗？

You know?

就是那些……我和莎拉一开始就聊过这个。

Who kinda I mean, Sarah and I talked about this at the beginning.

我觉得我算是比较轻松地度过了，基本上没受什么影响。

I feel like I got through it really relatively easily, pretty unscathed.

我觉得是因为现在这个话题受到很多关注，这很好，也应该这样，但可能也有个误解，就是觉得每个经历更年期的人都应该吃药。

I think because it is getting so much attention these days, which I think is fantastic, as it should, but I think also that maybe there's a misunderstanding that everyone should just take them when they're going through menopause.

你知道吗？

You know?

有……

There are

确实有人这么想。

there are people who think that.

我本人倒不一定这么认为。

I I'm not necessarily one of them.

我不是这个意思。

I'm not saying that.

如果你听到这种说法，哪怕只是耳闻，它确实存在。

If you're hearing that in even in the osmosis, you know, through osmosis, it is in the out there.

而且确实有人觉得，也许每个人都应该服用低剂量的GLP-1来抗炎，还有其他那些好处。

And there are definitely people, just like there are people who think that maybe everybody should be taking a low dose GLP one for inflammation and all those other things.

因为科学依据确实很扎实，研究表明在更年期过渡期间使用这些东西有很多好处，对吧？

Because the science is there is really pretty solid science that shows the benefits of all of these things when used around the transition, right?

比如对骨骼健康，可能对心血管健康也有好处。

For bone health, perhaps for cardiovascular health.

大脑健康则是另一回事。

Brain health is a different box.

也许如果你属于高风险人群，谁知道呢？

Maybe if you're a high risk, who knows?

所以我理解那些从业者的想法，他们觉得，哦，每个人都可以通过使用这些来度过这个过渡期。

So I understand those practitioners who do think like, oh, everybody could benefit from using these through this transition.

那确实会显著增加你患慢性病的风险。

That does significantly raise your risk for chronic disease.

这是公认的事实，不管你有没有症状。

That is a known fact, whether you have symptoms or not.

这是女性慢性病风险上升的关键时期。

It is a pivotal time when women's chronic disease risk goes up.

胆固醇会升高，胰岛素抵抗。

Cholesterol goes up, Insulin resistance.

诸如此类的事情都可能发生。

All that kind of stuff can happen.

骨密度会下降。

Bone density drops.

我的看法是，这是一个很好的时机来做个全面评估。

Now, the way that I approach it is this is a good time to take stock.

因为这是一个关键时期。

Because it is a pivotal time.

所以即使你没有任何症状，那太好了。

So even if you have no symptoms, fabulous.

这很棒。

That's great.

但还是请去看医生，做个血常规检查。

Please still go to your doctor and get your blood panel run.

查一下载脂蛋白B。

Get your APO B checked.

把所有的胆固醇指标都查一遍。

Get all your cholesterols checked.

查一下胰岛素水平。

Get your insulin checked.

查一下血糖。

Get your glucose.

所有这些都去查一下。

Get all that stuff checked.

做个骨密度扫描。

Get a DEXA scan.

要确保这些系统正常运作，因为激素在其中起了很大作用。

Make sure that the work that because the hormones do a lot of the work to support those systems.

而且，即使你没有症状，你的激素水平也还是在下降。

And you're loot no matter even if you're not getting symptoms, you're still losing your hormones.

你的卵巢正在慢慢停止工作，激素水平也在持续下降。

That your ovaries are saying good night, and the hormones are still dropping.

即使这些没有以那些典型的方式影响到你，也不代表表面之下没有发生那些变化。

And if that's even if that's not affecting you in in a lot of these very classical ways, that doesn't mean that under the surface, all that stuff isn't happening.

所以我觉得，还是很有必要做个基础检查，确保骨骼、心脏以及代谢健康都没问题。

So I think it's still really important to get your baseline and make sure that bones and the heart and all that stuff, your metabolic health is all good.

而且不是说你需要服用激素来确保它保持良好，但你确实需要注意我们所知道的所有这些事情，确保你在做那些激素原本做的工作，甚至更多，来保护你的骨骼和心血管健康。

And then it's not like you need to take hormones to make sure it stays good, but you do need to be mindful of all of the stuff we know to make sure that you are doing the work, and then some that those hormones did do, to preserve your bones and your cardiovascular health.

你知道，确保你做一些力量训练，做一些高强度训练，做一些有氧运动。

You know, making sure that you are doing some of the resistance work, you're doing some intensity, you're doing cardio.

注意饮食对你有帮助。

Just doing your diet supports you.

在生活方式、营养和活动方面支持你的所有系统，因为你的激素以前会自动为你做很多这样的工作。

Just supporting all of your systems in your lifestyle, in your nutrition, in your activity, because your hormones used to do a lot of that work automatically for you.

明白了吗？

Does that make sense?

当然。

Sure.

当然。

Sure.

好的。

Alright.

嗯，Selene，我一直很喜欢和你聊天。

Well, Selene, I always enjoy talking to you.

我非常期待这个周末在你的主场Feisty Fest见到你。

I very much look forward to seeing you out there on your home turf, for Feisty Fest this weekend.

哇。

Woah.

哇。

Woah.

我希望是在这里。

I hope it was here.

好的。

Alright.

保重。

Take care.

回头见。

See you soon.

好的。

Alright.

谢谢。

Thanks.

再见。

Bye.

好的。

Alright.

我们稍作休息，马上回来，先听听赞助商带来的超值优惠。

We're gonna take a quick break for some great deals from our sponsors.

回来之后，我们会和三位真实女性跑者中的第一位聊聊。

When we return, we'll talk with the first of our three real women runners.

别走开。

Stay with us.

作为跑者，你知道有些酸痛可以忽略，但有些会让你担心会不会影响下一次跑步。

As a runner, you know there are certain aches and pains you can ignore and others that start making you wonder whether they're going to affect your next run.

我的左膝盖一直有点不舒服。

I've had a bothersome left knee.

所以当我的Feisty播客搭档Selene Yeager跟我提到Previnex Joint Health Plus时，我挺感兴趣的。

So when my fellow Feisty podcast host, Selene Yeager, told me about Previnex Joint Health Plus, I was intrigued.

Selene之前有脚趾关节炎，严重到都没法跑步了。

Selene had been dealing with arthritic toes that actually sidelined her from running.

她开始服用Joint Health Plus后，感觉确实不一样了，现在她都在为超马训练了。

She started taking Joint Health Plus, noticed a real difference, and now she's training for an ultra.

既然Selene懂科学，我也决定自己试试。

Since Selene knows her science, I decided to try it myself.

我开始吃Joint Health Plus大概一周多，膝盖就感觉好多了。

A little over a week after I started taking Joint Health Plus, my knee felt significantly better.

我的脚和脚趾也变得更灵活了，尤其是早上刚起床的时候。

My feet and toes also felt more limber, especially when I first got up in the morning.

其实我也不该觉得意外。

I shouldn't have been surprised.

这背后有充分的科学依据。

There's good science behind it.

关节健康加强版含有经过临床研究的成分——天然蛋壳膜，已被证明能支持关节舒适度、缓解僵硬并提升灵活性，最快七到十天就能看到效果。

Joint Health Plus contains a clinically studied ingredient, natural eggshell membrane, that's been shown to support joint comfort, stiffness, and flexibility with benefits seen in as little as seven to ten days.

它还含有乳香提取物，提供额外的关节支持。

It also contains boswellin for additional joint support.

塞琳说得对，现在我也成了关节健康加强版的忠实用户。

Selene was right, and now I'm also a believer in joint health plus.

如果你的关节不像身体其他部分那样享受跑步，我真的觉得值得一试。

If you're dealing with joints that aren't quite as happy about running as the rest of you is, I really think it's worth trying.

而且尝试一下风险很小。

And there's very little risk of giving it a shot.

如果第一瓶没让你感受到效果，Previnex会全额退款。

If you don't feel the benefits with your first bottle, Previnex will give you your money back.

无需任何解释。

No questions asked.

在previnex.com下单，使用优惠码AMR 15，首单可享85折。

You can get 15% off your first Previnex order at previnex.com with code AMR 15.

网址是previnex.com，优惠码AMR 15。

That's previnex.com, code AMR 15.

previnex.com，优惠码AMR 15。

Previnex.com, code AMR 15.

自从六年前第一次尝试Currex鞋垫以来，我就一直是它的忠实用户。

I've been loyal to Currex insoles ever since first trying them six years ago.

我最喜欢它的地方是动态足弓技术，它能调动足部肌肉，与足部自然协同工作。

The thing I love best about them, their dynamic arch technology, which engages the muscles of the foot and works a natural synergy with it.

穿上Currex鞋垫，我感觉脚能放松下来，以应有的方式活动，而且在高强度训练结束后，脚也没那么累了。

I feel my foot can relax and move the way it should when it's supported by Currex insoles, and my feet feel less fatigued at the end of a hard workout.

Currex提供全系列高度定制化的鞋垫，有高足弓、中足弓和低足弓三种型号。

Currex offers a full line of highly customized insoles available in high, medium, and low arch profiles.

说到全系列，我指的是涵盖各种运动和活动，不只是跑步。

And by full line, I mean a wide array of sports and activities, not just running.

Currex 为骑行、徒步、步行、高尔夫、篮球、网球、滑雪等运动都制作鞋垫。

Currex makes insoles for cycling, hiking, walking, golf, basketball, tennis, skiing, and more.

我的跑鞋里用的是 RunPro 鞋垫，球场鞋里用的是 Pickleball Pro 鞋垫。

I have RunPro insoles in my running shoes and Pickleball Pros in my court shoes.

Currex 鞋垫基于最新的医学和生物力学研究，能减轻关节、韧带和肌腱的压力，帮助避免脚部、膝盖和髋部的受伤。

Utilizing the latest medical and biomechanics research, Currex insoles reduce stress on joints, ligaments, and tendons to help avoid injuries in your feet, knees, and hips.

我每次运动都离不开 Currex 鞋垫。

I don't take a single athletic step without Currex insoles.

今天就试试 Currex 吧，零风险。

Try Currex risk free today.

Currex 提供六十天保修，即使产品已经被裁剪以适应你的鞋子也适用。

Currex offers a sixty day warranty even if the product has been cut to fit your shoes.

访问 currex.com，使用优惠码 AMR 15，整单享受 15% 折扣。

Visit currex.com and use code AMR 15 for 15% off your entire order.

就是 currex.com，输入优惠码 AMR 15 就能打 85 折。

That's currex.com with code AMR 15 for 15% off.

Currex.com，优惠码AMR 15。

Currex.com, AMR 15.

Hettas跑鞋，专为女性生物力学设计，从零开始打造。

Hettas, running shoes built from the ground up for women's biomechanics.

使用优惠码stay feisty，在Hettas.com享受八折优惠。

Save 20% with code stay feisty at Hettas dot com.

作为一位个子较高、体重较重的女性，我对运动鞋的损耗很大，所以耐用性对我来说非常重要。

As a taller, heavier woman, I'm really hard on my athletic shoes, so durability is super important to me.

所以当我的Feisty队友向我介绍Hettas时，我很感兴趣，这是一个只生产女性跑鞋的加拿大品牌。

So I was intrigued when my Feisty teammates introduced me to Hettas, a Canadian brand that only makes running shoes for women.

大多数跑鞋的外底在几百英里后就开始磨损。

Most running shoe outsoles start breaking down within a few 100 miles.

为了让Alma系列鞋款拥有更耐用的外底，Hettas放弃了标准橡胶，改用聚氨酯，其耐磨性大约是传统橡胶的两倍。

To offer a long lasting outsole in its Alma line of shoes, Hettas ditched standard rubber instead using polyurethane, which has roughly double the abrasion resistance of traditional rubber.

这可不是随便说说的营销噱头。

And it's not just a marketing claim.

两位精英跑者各自穿同一双鞋跑了一千多英里，其中一位跑了将近一千英里，另一位跑了将近一千二百英里。

Two elite runners ran more than a thousand miles on a single pair each with one runner going nearly a thousand miles and the other nearly 1,200 miles.

哇。

Wow.

Hettas，一个由女性创立的加拿大品牌，用专为女性设计的鞋楦来制作鞋子，能把你的脚跟牢牢锁定，这样你就不会在鞋里滑来滑去了。

Hettas, a women's founded Canadian brand, builds its shoes with a women specific last that locks your heel in place so you're not sliding around inside the shoe.

这就是Hettas的Alma，一款专为女性打造、经久耐用的公路跑鞋。

That's the Alma from Hettas, a road shoe built to last and built for women.

记得要买大半码。

Be sure to order a half size up.

试试看，还能省钱。

Try and save.

去hettas.com，使用优惠码stay feisty，享受八折优惠。

Go to hettas.com and get 20% off using code stay feisty.

记住，在hettas.com使用优惠码stay feisty，就能享受八折优惠。

That's stay feisty for 20% off at hettas.com, hettas.com with code stay, feisty.

好的。

Okay.

我想欢迎我们第一位女性运动员来和我们坦诚交流，她就是杰西卡·史密斯，她远从英国朴茨茅斯来参加我们的节目。

I want to welcome our first, woman athlete to get candid with us, and that's Jessica Smith who's joining us all the way from Portsmouth in The UK.

杰西卡是一位12岁孩子的母亲，她大约在44岁时开始出现更年期前期的迹象。

Jessica is the mother of a 12 year old, and she first started experiencing perimenopausal signs around age 44.

杰西，谢谢你加入我们。

So thanks for joining us, Jess.

谢谢。

Thank you.

很高兴能来到这里。

It's a pleasure to be here.

那么杰西，跟我们说说你的运动背景吧。

So Jess, tell us about your athletic background.

是的，我一直都是那种……我算是那种

Yeah, so I've always been sort of, I was the sort

我上学那会儿从来不是运动型的，所以差不多到中年才开始接触运动。

of girl who was never athletic at school, so I discovered sports pretty much in midlife.

这算是疫情期间的事，突然发现我得动起来，才能保持身心健康。

It was a bit of a lockdown thing, suddenly discovered, I need to get active to stay stay healthy both physically and mentally.

这就是我开始的契机。

That that was what got me started.

太好了。

Great.

好的。

Alright.

我了解到，疲劳和睡眠不好是你进入围绝经期的最初信号。

And and I understand that tiredness and disruptive sleep were the first red flags for you for your perimenopausal transition.

跟我们说说当时的情况，以及这对你的训练有什么影响。

So tell us a bit about that and how it affected your training.

比如你当时在做什么，又是怎么受影响的？

Like, what were you doing at the time, and how did it affect that?

说实话，一开始我完全不知道这是围绝经期。

I mean, to begin with, I had no idea it was perimenopause.

我当时只觉得，睡眠质量太差了，恢复得比以前慢，以前我习惯起床就去跑步，现在却觉得今天怎么这么费劲，为什么这么费劲？当然，我昨晚醒了六次，这也不奇怪。我花了一段时间才反应过来，但真正让我意识到不对劲的，是开始出现盗汗，那时候我才觉得，这肯定是激素在作怪。

I just thought, my sleep is rubbish, I'm just feeling, you know, I'm recovering more slowly at sort of where I was used to sort of get up and go for a run, it was sort of oh, today it's a struggle, why is it a struggle today?' Well of course I woke up six times last night, It's not surprising, and it took me a while to sort of clock, but it was actually not till sort of a night sweats started that I really realized, actually, I think something hormonal is going on here.

我得想办法解决这个问题。

I need to get do something about this.

所以，据我了解，你之前是跑步的，后来因为激素变化，转型成了铁人三项运动员。

So and as I understand it, you were a runner and then these hormonal shifts, transitioned you into being a triathlete.

跟我们说说这个过程是怎么发生的吧。

So talk to us about how that took place.

没错。

That's right.

后来我用了激素替代疗法，睡眠问题确实改善了很多，但好像对肌肉骨骼方面的问题没什么帮助。

So once I got I went on HRT and that sort of fixed a lot of the sleep, but the thing it doesn't seem to touch is the whole musculoskeletal side of things.

所以，我就发现自己受伤越来越频繁。

So, you know, I just noticed I was getting more injuries.

一个接一个的问题。

It was one thing, it was another.

膝盖、髋部、脚踝，凡是跑步用得上的部位，好像都出过问题。

It was my knees, it was my hips, it was my ankles, you name it, the body part that's involved in running, it seems to have gone wrong at some point.

有一周我甚至以为自己得了应力性骨折。

There was one particular week I really thought, I've got a stress fracture.

结果我停了跑步大概三周，直到去看理疗师，他们说，没事，你完全没问题。

And so that took me off running for sort of three weeks until I get to the physio and they said, No, you're absolutely fine.

但那时候我就想，那我该做什么呢？

But in the meantime I thought, Well, what am I going to do?

我去游泳，

I'm going to swim,

我去骑车，

I'm going to bike,

看看还能做点什么。

and let's see what I can do.

我当时想，其实我挺喜欢这样的。

I thought, Actually, I quite like this.

我喜欢这种多样性，而且我发现它真的对我的训练有帮助，因为有了这种变化，我就不用让不同的身体部位承受那么多压力了。

I like having the diversity and I found that it really helped my training because having that variety meant I wasn't putting so much strain through different body parts.

不用只跑步，我照样能锻炼有氧系统，但又不会让我的腿和关节过度疲劳，它们显然不太舒服。

Instead of doing pure running, I could still get my aerobic systems going but without wearing out my legs and my joints, which were clearly not happy.

所以

So

我知道，你经历过骨质减少，对吧？

I know, you experienced osteopenia, correct?

没错，是的。

That's right, yeah.

对，对，我也有点这种情况，是通过我的骨密度扫描诊断出来的。

Yeah, yeah, and I've had, a little bit of that, diagnosis also through my DEXA scan.

那说说看，这是否影响了你现在选择锻炼方式，或者你对这方面的想法？

So, talk about has that impacted any of the way in which you choose to work out these days, or, yeah, your thinking on it?

是的，我家里两边都有骨质疏松的家族史，所以我一直很警惕，所以一有机会就赶紧去做了DEXA扫描。

Yeah, mean so I've got a family history of osteoporosis in the family on both sides so I was always on the alert for it so I pressed to get a DEXA scan as soon as I could.

结果查出骨量减少，这也是我为什么那么担心应力性骨折的原因。

Came out with osteopenia and it's, that was why I was so worried about the stress fracture.

这让你看所有事情都多了一份紧迫感。

It just makes you sort of see everything with that bit more urgency.

所以我确实改变了，跑步改变不大，但骑车改变了很多。

So I have changed, not so much my running but my cycling.

我骑车的时候会特别注意，如果是长途骑行，我会注意保持背部姿势正确，而不是塌着腰，尽量保护脊柱，不做那些对脊柱不好的动作，比如我已经砍掉了一些瑜伽动作，我觉得那些对脊柱特别不好。

I'm trying to be really mindful of when I'm on the bike, if it's a long ride, am I keeping my back in a good position or am I sort of collapsing and which, you know, trying to make sure that I'm protecting my spine, that I'm not doing any moves, you know, I've cut out some yoga moves which I feel will be really bad for my spine.

所以，是的，它没有阻止我，但确实改变了我做的一些事情。

So yeah, it's, it's not, it doesn't stop me but it does change some of the things that I do.

有意思。

Interesting.

那肩周炎也成了你

And frozen shoulder became a part of your

整个转变过程。

whole transition.

肩周炎简直是一场噩梦。

Frozen shoulder's been an absolute nightmare.

我听说过这个。

I sort of, you know, I heard about it.

当你看到那些围绝经期和更年期症状的清单时，我听说过这个，听起来就不舒服。

So when you sort of read these lists of perimenopausal and menopausal symptoms, I'd heard of it, so that doesn't sound nice.

我得告诉你，这真是糟透了！

I have to tell you, it's the pit!

绝对是最糟糕的！

It's the absolute worst!

大概一年前开始的，到现在还没好。

So for it started just over a year ago now, and I'm still not free of it.

这种病突然就来了，而且它要花很长时间才会慢慢消失。

Just this condition that comes out of nowhere and it takes its own sweet time to cut away.

那真的很糟糕，因为我没法做力量训练，也没法舒服地骑自行车，因为我的手在车把上找不到舒服的位置。

That was really horrible because I couldn't do my strength training, I couldn't comfortably sit on the bike because I couldn't get my hands into a comfortable position on the handlebars.

我现在还是没法把手举过头顶，游出好的自由泳姿势。

I still can't get my hand enough over my head to swim a good freestyle stroke.

它影响了所有事情，简直是一场噩梦。

It just got into everything and it was an absolute nightmare.

我试过打可的松针，也试过理疗，都没用，而且花了很长时间。

I tried cortisone injections, tried physio, it was nothing and it just took so long.

最糟糕的是，它后来开始影响我跑步，所以为什么肩膀会影响跑步呢？

One of the worst bits was when I because it then started to affect my running, so why does the shoulder affect your running?

我就是跑不过十公里，肩膀就开始疼，这真的很痛苦，因为那时候我正在训练，拿到了伦敦马拉松的名额，你知道这有多难拿，我真的很期待，结果却没法训练。

I just couldn't go beyond 10 ks without my shoulder hurting, which was a bit of pain because at the time I was training I got a place for the London Marathon which as you may know is incredibly hard get and so I was really, really looking forward to that and then I couldn't train.

我，你知道，我做不到。

I, you know, I couldn't.

我可以跑短距离，但绝对没法在肩膀有问题的情况下完成一个完整的马拉松训练周期。

I could do short runs but there's no way I could put a proper marathon block in with with my shoulders.

所以我不得不推迟。

It was so I had to defer.

所以那真是……

So that was that was

真是个糟糕的时刻。

a bad moment.

那你说说，冻结肩是什么感觉？

So describe what a frozen shoulder feels like.

你刚才说了它让你没法做什么。

You know, you've described what it prevented you from doing.

但它在症状上是怎么表现出来的？

But, you know, how does it present itself symptomatically?

一开始，我以为只是某种肩峰下撞击，就是关节里有什么东西被挤压了。

So, I mean, it's it's to begin with, I thought it was just some sort of subacromial impingement, that it was just sort of it was just something squeezing in the joint.

直到几个月后我才发现，我不是因为疼才不动它，而是我真的没法把手臂抬到水平位置，更别说举过头顶了。

It wasn't until quite a few months in that I discovered I'm not just not moving it because it hurts, I cannot physically lift my arm to horizontal, let alone lift it over my head.

基本上就是关节严重发炎，关节囊变成疤痕组织，然后就动不了了。

So basically what happens is the joint gets really inflamed and the joint capsule turns to scar tissue and it just will not move.

我自己动不了，别人也动不了。

I can't move it, nobody else can move it.

而且通常很疼，晚上还刺痒，最糟糕的是，得过这个病的人叫它‘电击痛’，就是那种非常剧烈的刺痛感，绝对是我经历过最疼的。

And it's generally painful, tickly at night, the worst thing is you get these people who have it call it zingers, really nasty stabbing pain, it's definitely the worst pain I've ever had.

它可能突然就来了，或者你跳一下，或者看到什么东西要掉下来伸手去接，那真是疼得要命。

It could just come out of nowhere or you do a jump, or you see something about to fall and you reach a ground for it, and it's agony.

对，还好现在好了，就是还有点僵硬。

Yeah, thankfully that's cleared now, I've just got the lingering stiffness from it.

但这病太折磨人了，而且没得过的人几乎都不知道，这真是

But it's a horrible condition and very few people seem to know about it till they get it, which is

有点

a bit

麻烦。

of a problem.

这就是为什么我想让你多描述一下，因为我觉得很多人都有这个问题，但不知道是什么，而且觉得这不是只有自己才有的问题。

That's why I wanted you to describe it more, because I I sense that many people have it and don't know what it is and that it is something that is not just unique to them.

所以我觉得活动受限是真正需要注意的，而且，你知道，是一个理疗师给我诊断的，我绝对建议去找理疗师检查一下，因为他们能告诉你这是什么，并帮助你度过这个阶段。

So I think restricted movement is the real thing to look out for and, you know, it was a physio who diagnosed me and I would definitely recommend getting checked out with a physio because they'll be able to sort of say what it is and help you through it.

你提到你正在接受激素替代疗法。

So you mentioned that you were on hormone replacement therapy.

你还采取了哪些其他——对。

What other Yeah.

你还采取了哪些其他医疗干预措施？

Medical interventions have you pursued?

如果有的话，你经历了哪些积极的效果？

And if so, what have been the positive effects that you've experienced?

是的，我觉得

Yeah, I think

睡眠确实因为激素替代疗法得到了改善，但我必须非常自律。

the sleep definitely was helped by the HRT, but I've got to be really disciplined.

我知道如果晚上喝一杯酒，或者运动太晚、吃得太晚，那肯定会影响睡眠。

I know if I have a drink in the evening, if I exercise too late or eat too late, I know that's going to throw my sleep out.

我会尽量严格要求自己，确保保护恢复，得到足够的睡眠，以便第二天能起来训练，因为如果做不到，其他一切都白搭。

I try and be really disciplined about that and make sure that I am protecting my recovery and getting the sleep I need to get up and train the next day because if I can't do that, everything else goes out the window.

我能感觉到情绪在低落，其他事情也变得难以处理。

And I can just feel feel my mood slipping, feel everything else gets gets difficult to deal

对。

with.

所以，激素替代疗法确实有帮助，但光靠它还不够，远远不够。

So that's that's so that, you know, the the HRT has definitely helped, but it but it's not enough on its it's not not been enough.

好的。

Okay.

说到伦敦马拉松，你那个宝贵的名额，能转到2027年真是太棒了。

So that London Marathon, that coveted slot that you have, it's awesome that you've been able to, transfer to 2027.

那真是太好了。

So yay for that.

那现在你的身体在跑步方面感觉怎么样？和十年前或二十年前相比，你的跑步方式是不是不得不有所改变？

So how is your body handling running at this point, and if your approach to running has had to change, say, than it was a decade or two ago?

或者我猜，如果你那时候没在跑步的话，

Or I guess if you weren't running

二十年前，那你知道，在

two decades ago, then you know, in

刚开始跑步的阶段。

the early stages of running.

我确实只是刚开始跑步。

It's only in the early stages of running.

我以前就是理所当然地觉得自己能动，能做力量训练，身体不会出问题。

I just sort of took for granted that I could move, that I could do strength training, that it wasn't going to let me down.

就在过去这一年，真的很难接受这些曾经是我身份一部分的事情突然变得遥不可及，我做不到它们了。

Just over the last year, it's just been really difficult dealing with the fact that all these things that were suddenly that had been part of my identity were suddenly out of reach, that I couldn't do them.

我连基本的力量训练动作都做不了。

I couldn't do even basic strength training moves.

这让我非常沮丧，我觉得自己真的很虚弱。

It was incredibly frustrating for me, and I felt so I felt really weak.

而且，你知道，那些对我来说变得珍贵和特别的东西，现在却做不了了。

And, you know, all this stuff that had become precious to me and special was something I couldn't do anymore.

那你为伦敦马拉松做的训练计划或者准备过程，有没有需要调整的地方？

And have you had to modify your training block for London or your build up to it?

我现在已经恢复到可以更自由训练的状态了，希望这种情况能保持下去。

I'm back in a position where I can train more freely now, so fingers crossed that's going to stay.

所以我就是专注于保持基础训练，尽量把交叉训练也纳入进来，避免过度负荷，同时真心希望不要再出什么岔子，因为感觉有点失控，你知道，不知道接下来会发生什么。

So I'm just really working on keeping the fundamentals going, trying to keep the sort of cross training in the picture so that I'm not overloading and just really hoping nothing else is going to go wrong because it feels a little bit that I can't control, you know, what's what's what's gonna happen.

我只能顺其自然，尽最大努力让自己顺利度过这个阶段。

I just have to sort of ride with it and give give it give myself the best shot of getting through it.

除了运动之外，你还接受过私人教练的培训。

So in addition to your athletic endeavors, you're also trained to be a personal trainer.

没错。

That's right.

是的。

Yes.

是的。

Yes.

那你经历过的这些，是怎么影响你对待客户的方式的？

And how is what you've gone through kind of influencing, the way you might approach your clients?

对，其实这些事都是同时发生的。

Yeah, so I mean, this was all happening at the same time.

我在做最初的培训工作坊的时候，正好是肩周炎最严重的时候，而且我当时已经觉得自己有点格格不入了，作为一个快50岁的女性，周围全是那些年轻、健康、强壮的人，心里就在想，我在这儿干嘛呢？

So I was doing my sort of initial training workshops when I was in the thick of frozen shoulder, and I was sort of I was already feeling a little bit out of place as a sort of woman approaching 50 with a group of all these really young, really fit, strong people, sort of feeling, what am I doing here?

我真的能当私人教练吗？

Am I really going to be able to be a personal trainer?

我记得有一个特别的时刻，当时我已经好几个月完全没法做力量训练了，后来终于恢复了一些活动能力，能把手臂撑到平板支撑的位置，我第一次试了一下。

And I remember a particular moment when obviously I hadn't been able to do any strength training at all for several months and I finally got enough movement so I could bring my arm into a plank position and I tried it for the first time.

结果我直接就瘫倒在地上了。

I just collapsed onto the floor.

我就是撑不住了。

I just couldn't hold it.

肌肉没力气了，我失去了那么多力量，躺在那儿觉得自己彻底失败了。

It was the muscles I'd lost so much of that strength and I was lying there feeling utter failure.

那真是个糟糕的时刻，因为我在想，我凭什么当私人教练呢？

It was a horrible moment because I thought, well, how, you know, who am I to be a personal trainer?

连这么基本、这么简单的动作都做不了。

Can't even do something as basic and simple as applying.

我怎么能赢得别人的尊重？

How am I going to get respect?

然后我振作起来，对自己说，好吧，来吧，我不会让这件事打败我的。

And I picked myself up and said, right, come on, I'm not going let this beat me.

我真的得把这个问题解决掉。

I really have to get this sorted.

我觉得，我又坚持了几秒钟的平板支撑，这次没有倒下，但我从那里开始慢慢恢复，慢慢恢复过来了。

And I think and I did a few seconds more of plank and didn't manage to collapse that time, but I built back, built back from there.

我觉得这真的给了我一些东西，那就是我们每个人在运动生涯中都会遇到挫折，都会经历这样的阶段：我以前能做这个，现在做不到了。

And I think it's really given me something which is we all have to deal with setbacks in our sporting careers and we all have to go through phases when we have to deal with I used to be able to do this, I can't do it anymore.

而且，我觉得这作为私人教练给了我巨大的力量，因为我现在可以去面对客户，你知道，我开始有了第一批客户，我和他们一起训练，其中一些人正在从伤病中恢复，从疾病中恢复，或者只是因为有孩子而没能训练。

And really, I think it's given me huge strength as a personal trainer in that I can now go to clients, you know, I've started getting my first clients and I'm working with them on some of them are coming back from injuries, coming back from illness or just time with children where they haven't been able to train.

我能对他们说，是的，我懂。

And I'm able to say, Yeah, I know.

我也经历过，我们可以恢复过来的。

I've been there and we can get back.

这确实需要时间。

Does take time.

可能不会像以前那么容易，但做出这些改变是可能的。

It's not going to be as easy perhaps as it was, but it is possible to make those changes.

我们用正确的方式来做，如果我们不因为失去的东西而气馁，我们就能重新获得它。我觉得这真的是一个很有力量的东西可以带给人们，我真的很希望我能继续这样做，通过我现在五十多岁，作为一名私人教练，我这样做，并且展示你仍然可以强壮，仍然可以活跃，你可以从中年生活给你的一切中恢复过来，来帮助激励和鼓励人们。

We do this the right way and if we don't let ourselves get discouraged by what we've lost we can regain it and I think that's a real I think it's something that's really powerful thing to offer to people and I'm really hoping that I can continue to do that and help inspire and encourage people by being, now in my 50s, being a personal trainer who's doing that and is showing that you can still be strong, you can still be active and you can recover from all the things that midlife throws at you.

好的，我们祝你一切顺利，杰丝，在你追求伦敦马拉松和更远的目标以及你的私人教练职业生涯中。

Well, we wish you all the best, Jess, in your pursuit of the London Marathon and beyond and your personal training careers.

非常感谢你来做客。

Thanks so much for joining us.

谢谢。

Thanks.

这是我的荣幸。

It's been a pleasure.

我们下一位嘉宾，就是让我想做这期节目的那位女士。

Our next guest is the woman who spurred me to do this episode.

她叫玛丽亚·柯里，是两个孩子的妈妈，人特别好，以前在我们普莱西德湖静修营的接待酒店工作。

She's Maria Currey, a delightful mother of two who used to work at the host hotel of our Lake Placid Retreats.

在我们两次阿迪朗达克静修营里，她让我们大开眼界，因为她分享说，她每天早上都起得特别特别早，在上班前跑十到十三英里。

She dazzled us on all of our two, Adirondack Retreats by sharing that every morning, she got up super duper early to run ten to thirteen miles before work.

她一年四季都会绕着镜湖跑很多圈。

She would do numerous laps of Mirror Lake year round.

这个细节，我们后面还会提到。

That will come into play later on.

所以当玛丽亚告诉我，更年期前的症状让她不得不减少锻炼时，我就知道事情严重了，这也是我想聊的话题。

So when Maria told me that perimenopausal symptoms made her curtail her workouts, like, I knew something was serious, and this was a topic I'd want to address.

我当时就想，好吧，玛丽亚。

I'm like, okay, Maria.

你愿意在播客上聊聊这个吗？

Will you talk about this on the podcast?

因为我会找其他人一起来聊。

Because I'm gonna line up other people.

玛丽亚，很高兴能和你聊天。

Maria, it's a delight to be talking with you.

非常感谢。

Thanks so much.

谢谢你，莎拉。

Thank you, Sarah.

谢谢你，阿曼达。

Thank you, Amanda.

玛丽亚，跟我们说说你的跑步经历吧。

Maria, tell us about your running background.

我年轻的时候，其实对运动不太感兴趣。

So when I was younger, I was not very interested in sports.

高中时，我只是跟着体育课的要求来，打打排球、篮球什么的。

In high school, I just did whatever our physical education class will tell us to do, volleyball, basketball.

到了大学，我开始对举重、有氧操、动感单车这些感兴趣，但也就仅限于此。

And then in college, I started like being more interesting about weights, aerobic classes, spinning maybe, but that was all for me.

后来跑步是在我儿子出生后开始的，我一开始跑一分钟，然后走五分钟，慢慢增加距离，一直到能跑十英里。

Then running came into place when, after my son was born, I just started running like for one minute and then walking for another five minutes and little by little increasing my mileage until I go up to 10 miles.

然后我就想，为什么不试试半程马拉松呢，

And then I say like, why not doing half marathon,

你

you

知道吗？

know?

第一次跑完半程马拉松，我就觉得，我喜欢这个。

And as soon as I did the first half marathon, I was like, I like it.

我要继续跑下去。

I'm gonna keep going.

然后我就跑到了全程马拉松。

And then I went up to a full marathon.

不错。

Nice.

不错。

Nice.

好的。

Okay.

所以，玛丽亚，就像我在介绍里说的，当我得知更年期让你状态大跌时，我挺震惊的，因为你连纽约上州的冬天都挡不住你每天跑那么远。

So so, Maria, as I said in the introduction, like, when I learned that that perimenopause had sent you sideways, that was, like, kinda borderline shocking for me because you didn't even let Upstate New York winter stop you from your epic daily runs.

那跟我们说说，哪些症状对你影响最大？

So share what symptoms hit you the hardest.

我以前习惯每周跑六七天，几乎不休息。

So I was used to run like six, seven days a week, barely taking any date off.

我每天跑10到13英里，对我来说，又是跑个10到13英里的一天。

And I was running 10 to 13 miles a day, this is another day for me running another ten, thirteen miles.

但我的身体开始感觉不对劲，最明显的是我的背很累。

But my body started feeling And the mostly it was my back feel tiring.

但对我来说，这不像是因为我运动量太大。

But to me, wasn't like, this is not for the amount of exercise that I'm doing.

这是别的问题，因为我以前从没这么累过。

This is something else because I haven't feel that tired before.

有时候连起床都困难。

Sometimes it was getting hard to getting up.

我就觉得，这肯定不一样了。

And I was like, this is something different.

后来我读了一些关于围绝经期的文章，也听了其他播客，我就想，哦，我好像差不多到这个年纪了，而且很多症状都对上了。

So after reading and listening to other podcasts about perimenopause, I was like, oh, I think that I'm in about the age range and more things were clicking to me.

所以这让我决定，我要开始少跑一点，多做拉伸，给身体多一点休息。

So that make me decide to, I'm gonna start running a little bit less, doing more stretching, giving my body a little bit more rest.

对我来说，这是一个信号，如果我能继续像以前那样跑那么多，那说明我身体有问题。

And that was one sign for me that if I can keep going with the same amount of running I was doing before, this is something wrong with me.

然后

And

所以你提到也许要多休息一点，减少一些跑步里程。

so you talked about maybe taking a little more rest and and dialing back a bit on your mileage.

你有没有尝试其他方法来缓解你感受到的症状？

Did you try anything else to help address the symptoms you were feeling?

嗯，我开始出现一些背部问题，最后我去看了脊椎按摩师。

Well, I was I was starting getting some back issues and I ended up going to the chiropractor for that.

他又说，你跑得太多了，也许需要多休息几天。

And again, he was like, well, you're running a lot and maybe taking a little bit more of rest days for you.

然后我的动力下降了，我觉得很累，去看医生，她也发现我的维生素D水平很低。

Then my motivation that went down, I felt tired going to my doctor, then she also realized that I was very low in vitamin D.

所以那也帮我恢复了一些速度。

So that also helped me a little bit in getting up to my speed.

但医生还是说，你需要多休息几天，跑步要悠着点。

But again, saying like, you need to take more rest days, you need to take it easy with your running.

也许可以开始加入其他活动，因为你喜欢动来动去，做各种运动。

Maybe start incorporating all the activities since you like to be up and up and doing many sports.

所以，你知道吗，在嘉宾谷歌表单上，你提到你的跑步动力下降了。

So, you know, so on on the guest Google form, you mentioned that your motivation to run had flagged.

我确实觉得这很意外，因为我们在普莱西德湖看到你的时候，你每天都会出去跑，看起来你的动力满满。

And I really found that, again, surprising because, you know, when we saw you up there in Lake Placid, you were just like you know, every single day, you were just out there, and it seemed like you your motivational cup was overflowing.

所以，你觉得那是因为你太累了，还是说，我不知道，跟围绝经期有关？

So, you know, do you think that was because you were just super tired, or do you feel like I don't know, it was something else to deal with perimenopause?

我的意思是，你说你的动力在下降，这对我来说是个很大的警示信号。

I mean, that that was you know, for for you to say that your motivation was flagging, that that to me was a big red flag.

但我也睡眠不足。

But also I was not getting enough sleep.

我半夜会醒来，通常是在凌晨两三点，然后就再也睡不着了。

I was getting up in the middle of the night, usually between two and three, and then not be able to go back to sleep.

所以我没有得到充分的休息，这也很大程度上影响了我一天中其余时间的感受。

So I wasn't getting So a full that also had a lot to do with my, how I was feeling for the rest of the day.

把很多点联系起来，我就想，好吧，我没有得到好的休息。

Putting a lot of points together, I was like, well, I'm not getting good rest.

我缺乏维生素D。

I was lack of vitamin D.

而且我在长跑之间也没有好好休息。

I'm also not resting in between my long runs.

这帮助我开始有了出去跑步的动力，也许把一些跑步日换成步行日。

And that helped me to start feeling the motivation to go out and running, switching maybe some of those running days for walking days.

换了一些活动。

Switched some activities.

我把一些跑步日换成了游泳或者去远足。

I switched some of my running days for swimming or going hiking.

我以前去徒步的时候，做得特别不好。

I was very bad at when I was going hiking.

我会在徒步前先跑步，把自己搞得特别累。

I will go running before hiking and just making myself very tired.

所以现在如果我知道要去走很长的徒步路线，早上就不会去跑步了。

So now if I know that I'm gonna do a very extent hiking, I don't go running the morning.

但对我来说，休息才是关键。

But resting was the key for me.

以前，就算我觉得累了，也会对自己说，别管了，逼自己一把，去跑吧。

Before, like I felt that even if I was feeling tired, say, say, oh no, just push yourself and you're just gonna go running.

现在我会更好地倾听身体的声音。

Now I listen to my body better.

如果没休息好，我绝对不会去跑步。

If I don't have a good rest, I definitely don't go and run.

是的，如果醒来后没马上锻炼，我接下来一整天都会很烦躁。

Yes, I will be cranky the rest of the day for not doing my workout as soon as I wake up.

但到最后，我的身体会感激我的。

But at the end, my body will appreciate it.

所以我能想象，减少跑步量可能对你的自我认知有些影响。

So so but I can imagine that having to scale back on your running messed a bit with your sense of self.

你觉得是这样吗？

Does that ring true for you?

是的。

Yes.

因为以前，就连我丈夫，如果早上上班前没看到我出去跑步，他会在工作中间打电话给我，说：‘你今天没去跑步啊。’

Because I was to like, even my husband, he will if he wouldn't see me going out and running before I go to work, he will call me in the middle of my work day and saying like, you didn't go running today.

要不要我把你的跑鞋送到公司来？

Do you want me to run your sneakers at work?

下班后要不要去跑一下？

Do you wanna go to run after work?

因为他知道，如果我直接回家，我会一整天都烦躁不安。

Because he will know that if I go back home, I'll be cranky the whole day.

是的。

Yes.

我喜欢这样。

I like that.

另外，你在论坛上提到一个很多人对更年期都能理解的抱怨。

Also on the forum, you talked about a big complaint that many people can understand when it comes to menopause.

你提到了体重增加。

You talked about weight gain.

你能稍微谈谈这个吗？

Can you talk a little bit about that?

对，另一个让我意识到自己处于这个阶段的点是，我白天做了所有这些运动和活动。

Yeah, so another point for me that was making me realize that I was in that stage is like, okay, I'm doing all these sports and activities during the day.

我觉得我吃得健康，摄入了足够的蛋白质、碳水化合物和脂肪。

I feel that I am eating healthy and taking enough proteins and carbs and fats.

但是，是的，我发现在最近几天，我的体重不一样了。

But yeah, I saw that in the last few days, my weight was not the same.

所以我去看了营养师，就是想确认自己做得对不对，没有吃太多，或者那三种营养素有没有不平衡。

So I went to a nutritionist to just make sure that I was doing the right things, that I was not like overeating or maybe one of these three components was not balanced.

我们检查了我所有的摄入，她说，我知道，你确实达到了你的热量摄入目标。

We review all my intakes and she was like, I know, you really are hitting your intake calorie.

你白天做了很多锻炼。

You are doing a lot of workout during the day.

所以你吃的东西是足够的。

So what you are eating is enough.

我们只是处于这个阶段，你的身体反应不像二十年前那样了，你知道吗？

We just are in this stage that your body is not responding the same as how it did like twenty years ago, you know?

而且这个营养师是我的好朋友，她说那句话的时候真的让我很触动，她说，玛丽亚，我们要想想我们的身体有多神奇。

And also a nutritionist is a good friend of mine and that really hit me very hard when she said that, Maria, like we have to think how wonderful our bodies are.

我们生过孩子，我们把人类带到这个世界上。

We gave birth, we are bringing human beings to this world.

所以我们的身体经历了这么多变化。

So our body goes through so many changes.

只要你明白自己已经尽力了，这就是你能为自己做的最好的事情。

And as long as you know that you are doing the best you can, like this is the best that you can do for you.

所以，要感激你的身体，感激你在锻炼中付出的努力，学会多欣赏自己所有的付出。

So appreciate your body, appreciate your efforts that you are putting through your workouts and just learn to appreciate all their efforts a little bit

多一点。

more.

好的。

Alright.

那我们就以愉快的话题结束吧。

So so let's end on a bright note.

上周我们发短信的时候，你告诉我你最近开始在我非常喜欢的一个地方游泳，就是镜湖，你每周去一两次。

You and I were texting last week, and you told me that you recently started swimming in a place that I love so much, which is Mirror Lake, that you're doing that once or twice a week.

那真是太好了。

So kudos to you on that.

我有点遗憾你没有在夏天一开始就去，但希望以后还有很多个夏天你可以去。

I'm I'm bummed you didn't start at the beginning of the summer, but but hopefully, you'll have many more summers to do it.

那说说在这个过渡期尝试新的运动项目吧。

So so talk about taking up a new athletic endeavor during this time of transition.

是的。

Yes.

在这个过渡期，我正试着参与新的运动，铁人三项对我来说特别有意思。

So part of this part of this transition that I'm trying to get involved in new sports, the triathlons are very interesting for me.

所以我先从迷你铁人三项开始，就是结合游泳和骑车。

So I'm just starting with the mini ones, just incorporating the swimming and the biking.

我们很幸运，这里有镜湖。

We are lucky here that we have Mirror Lake.

那是个游泳的好地方，风景也很美。

That is a place, a beautiful place to swim.

夏天的时候，他们每周一都会举办迷你铁人三项。

And during the summer they do mini triathlons every Monday.

就是短距离的那种。

It's just a spring distance.

我明年的目标是能完成这些迷你铁人三项。

My goal for next year is that I will be able to complete these mini triathlons.

希望夏天能让我参加多少次就参加多少次，也许到2028年，我会增加距离。

Hopefully I can do as many as the summer will allow me and maybe for 2028, I'll be increasing that distance.

这对我来说真的很有吸引力。

That is something that is really appealing to me.

我身边有很好的朋友在激励我。

I have good friends around me that are motivating me.

每当有一点阳光，我们就会说，去跑步吧，去骑车吧，去游泳吧。

And whenever we have a little bit of sun, we say, let's go for a run, let's go for a bike, let's go swimming.

昨天我们想去游泳，但我们的计划没协调好。

Yesterday we wanna go swimming, but our plans did not align very well.

但至少这周我想游一次泳。

But this week, at least I wanna get one swim in.

太好了。

Excellent.

天哪。

Oh my gosh.

不过，你觉得这个季节是不是差不多该结束了？

That might be don't you think that might be it though for the season?

那边的水是不是已经很冷了？

Isn't the the water's getting pretty cold up there.

我昨天把手伸进去试了试，没那么冷。

I stick my hand in yesterday, and it wasn't that cold.

我买了件潜水服，所以能多游一阵子。

I got a wet suit, so that will extend Oh.

这样能让我多游几天。

That will extend my days a little bit more.

对。

Yes.

哦，那太好了。

Oh, excellent.

好的。

Okay.

行。

Alright.

好的。

Okay.

我和阿曼达就穿着泳衣游的，我觉得

Amanda and I swam in just swimsuits, and, I think

哦，那挺酷的。

Oh, it's cool.

对，就是这样。

This yeah.

太棒了。

Excellent.

行。

Alright.

很高兴见到你，Maria，谢谢你分享，也谢谢你引发这次对话。

Well, lovely to see you, Maria, and, thanks for sharing and for, prompting this conversation.

谢谢。

Thank you.

谢谢你们两位。

Thank you both.

谢谢你，Sarah。

Thank you, Sarah.

谢谢你，Amanda。

Thank you, Amanda.

接下来听听其他支持本节目的品牌。

Time to hear about other brands that support this show.

休息之后，我们还会迎来一位长期忠实的妈妈跑者。

We'll be joined by one more longtime loyal mother runner after this break.

我是个拿了就走的人。

I'm a grab and go gal.

不管是出门锻炼还是找下午点心，我都不喜欢慢下来。

Whether heading out the door for a workout or looking for a midafternoon snack, I don't like to slow down.

所以我特别高兴最近发现了一款好吃的能量棒，叫JAMBAR，它是由一位很懂行的女性创立的，她就是Jennifer Maxwell。

So I'm so happy that I recently discovered a tasty new bar called JAMBAR, and it's created by a woman who knows her stuff, Jennifer Maxwell.

Jennifer的名字你可能听起来有点耳熟。

Jennifer's name might sound familiar to you.

早在1985年，这位营养师、超级跑者，也是六个孩子的妈妈，共同创立了最初的能量棒品牌PowerBar。

Back in 1985, this nutritionist, ultra runner, and mother of six cofounded the original energy bar, PowerBar.

Jam Bars是有机认证的能量棒，采用干净、健康的原料，提供持久且易消化的能量。

Jam bars are certified organic bars made from clean, wholesome ingredients to provide sustained, easy to digest energy.

这些美味又方便的能量棒含有古老的谷物，不含麸质，只用天然存在的甜味剂，还有干果或优质巧克力，以及10克高品质蛋白质。

These tasty convenient bars contain ancient gluten free grains, only sweeteners found in nature, dried fruit or premium chocolate, and 10 grams of high quality protein.

全食物Jam Bars不含任何油脂或高度加工的糖。

Whole food jam bars contain no oils or highly processed sugars.

它们有五种美味口味可选，包括无麸质和素食选项。

They're available in five yummy flavors, including gluten free and vegan options.

我刚吃了一根巧克力恰恰口味的能量棒，好让我有精力录完这些广告。

I just enjoyed a chocolate cha cha flavored bar to fuel me through recording ads.

而且，JAMBAR还有一个让我更喜欢的细节，就是公司会把税后利润的50%捐给支持体育和音乐的组织。

And a detail that makes jam bars even more appealing to me, the company donates 50% of after tax profits to organizations that support sports and music.

Jennifer Maxwell本人也是个音乐家。

Jennifer Maxwell is also a musician.

给自己也买点JAMBAR吧。

Grab some JAMBARs for yourself.

去jambar.com购物，使用优惠码AMR 20，可以享受八折优惠。

Get 20% off by shopping at jambar.com and using code AMR 20.

记住，jambar.com，优惠码AMR 20，立省20%。

That's jambar.com and code AMR 20 to save 20%.

再说一遍，jambar.com，优惠码AMR 20。

Again, jambar.com, code AMR 20.

去年，当我们宣布AMR要停办的时候，我们收到了很多人的反馈，说很遗憾没能参加我们的静修营。

Last year, when we announced AMR was ending its run, we heard from many of you who regretted never attending one of our retreats.

多亏了AMR与Feisty Media的合作，你们又有了机会。

Well, thanks to AMR joining forces with Feisty Media, you get another go.

首届Feisty跑步静修营将于2027年2月5日至8日在德克萨斯州奥斯汀举行。

The first ever Feisty Running Retreat is happening February fifth to eighth twenty twenty seven in Austin, Texas.

之前静修营的很多环节都会保留。

Many of the elements of previous retreats will be happening.

晨跑或散步、瑜伽、公开水域游泳、学习课程、水中健身操、匹克球，还有美味的餐食。

Morning runs or walks, yoga, open water swimming, learning sessions, aqua aerobics, pickleball, and tasty meals.

另外，我们还会加入很多Feisty的特色元素。

Plus, we're adding in numerous Feisty elements.

最重要的Feisty元素就是Selene Yeager的出席，她是热门播客《Hit Play Not Pause》的主持人。

The most important Feisty piece is the presence of Selene Yeager, host of the popular Hit Play Not Pause.

就像在播客里一样，Selene会以通俗易懂的方式讲解围绝经期和绝经期的科学知识。

Like on that podcast, Selene will be talking about the science of perimenopause and menopause in relatable, digestible ways.

如果这些还不够精彩的话，我们这四天三夜将在我最喜欢的地方之一——德克萨斯州奥斯汀——相聚。

As if all this isn't fabulous enough, we are convening for those four days and three nights in one of my absolutely favorite places, Austin, Texas.

每次我来这里，都不想离开。

Every time I visit, I never want to leave.

想了解详情或报名的话，点击节目笔记里的链接，或者访问livefeisty.com，然后点击活动标签。

For all the details and to register, click on the link in the show notes or visit livefeisty.com and click on the events tab.

就是livefeisty.com，然后点击活动标签。

That's livefeisty.com and click on the events tab.

希望明年二月能在奥斯汀见到你。

Hope to see you in Austin next February.

好好爱护你的眼睛。

Take care of your eyes.

在tifosioptics.com使用优惠码Feisty twenty twenty six，享受八折优惠，点击节目笔记里的链接参与抽奖，每月一位幸运儿免费获得一副眼镜。

Enjoy 20% off at tifosioptics.com with code Feisty twenty twenty six, and click on the link in the show notes to enter a giveaway for a free pair, one winner each month.

随着年岁增长，我的眼睛越来越需要防晒。

With each year that passes, the more my eyes demand I protect them from sunlight.

所以我把Tifosi太阳镜到处都放了一副，车里、匹克球包里、跑步装备抽屉里、随身行李里，反正哪儿都有。

That's why I have Tifosi sunglasses stashed pretty much everywhere, In my car, my pickleball bag, my running gear drawer, my carry on bag, you name it.

Tifosi是我最常用的眼镜，因为它们真的很可爱，超级舒服，而且价格也很合理。

Tifosi's are my go to glasses because they are really cute, supremely comfortable, and so reasonably priced.

你猜怎么着？

Get this.

原来Tifosi在意大利语里就是超级粉丝的意思。

Turns out Tifosi is the Italian word for superfan.

这简直太完美了，因为我就是那个Tifosi超级粉丝。

It's perfection because that's me, a Tifosi superfan.

Tifosi太阳镜提供100%的UVA和UVB防护。

Tifosi sunglasses provide 100% UVA UVB protection.

它们的防碎聚碳酸酯镜片耐刮擦，还能减少眩光。

Their shatterproof polycarbonate lenses are scratch resistant, and they reduce glare.

而且很多款式都有偏光镜片，这是我最喜欢的。

And many styles are available with polarized lenses, my favorite.

我有没有提过Tifosi有多少可爱的款式和颜色？

Did I mention how many cute styles and colors Tifosi offers?

我很兴奋，Tifosi每个月都会送一副超棒的太阳镜给一位幸运听众。

I'm excited that Tifosi is giving away a pair of their awesome sunglasses to one lucky listener every month.

点击节目笔记里的链接参与抽奖，或者别等了，直接看看自己能不能赢。

Click on the link in the show notes to enter, or don't wait to see if you win.

用优惠码Feisty twenty twenty six在tifosioptics.com下单，可以省20%。

Stock up on Tifosi sunglasses with code Feisty twenty twenty six and save 20% at tifosioptics.com.

再说一遍，在tifosioptics.com使用优惠码Feisty twenty twenty six，Tifosi太阳镜立减20%。

Again, get 20% off Tifosi sunglasses using code Feisty twenty twenty six at t I f o s I optics dot com.

Feisty twenty twenty six，在tifosioptics.com。

Feisty twenty twenty six at tifosioptics.com.

我们最后一位分享更年期经历的跑者是Heidi Shuckman，她是明尼阿波利斯两个孩子的妈妈。

Our final runner sharing about her menopausal transition is Heidi Shuckman, a mom of two in Minneapolis.

Heidi参加过好几场马拉松。

Heidi is a veteran of several marathons.

Heidi，谢谢你今天和我们聊天。

Thanks for chatting with us today, Heidi.

谢谢你们邀请我。

Thanks for having me.

海蒂，跟我们讲讲你的跑步经历吧。

Heidi, tell us about your running background.

嗯，说到跑步经历，其实开始得挺早的，考虑到我现在这个年纪。

Well, my running background starts pretty early considering what age I am now.

小时候，我更像是个文艺的孩子。

As a kid, I was a bit of a more of an artistic kid.

所以我喜欢戏剧、舞蹈、合唱，还弹钢琴。

So I was into theater and dance and singing choirs, played the piano.

我也试过各种运动，篮球、垒球，你能想到的我都试过。

And I really tried all the sports basketball, softball, you name it.

我小时候戴眼镜，经常被球砸到脸，而且我协调性不太好。

I wore glasses when I was a kid, and I had a tendency to get hit in the face with the ball a lot, and I just, like, was not super coordinated.

但我知道我喜欢活动身体。

But I knew that I loved to move my body.

所以上了高中以后，我就加入了越野跑队。

So when I got into high school, I joined the cross country team.

我以前从来没跑过超过一英里的距离。

I'd never ever run more than the mile.

所以一开始我跑得不太好，但我就是喜欢。

And, so I wasn't very good at it, but I loved it.

从那以后我就一直跑到现在。

And I've been running ever since.

跑步真的成了我的心理治疗，差不多有三十五年了。

And running has really been my therapy for like thirty five years.

我一直有焦虑和抑郁的问题，而跑步是我应对生活最常用的一个工具。

I've struggled with anxiety and depression, and running is like the most consistent tool in my toolbox to just deal with life.

2002年，我跑了人生第一个马拉松。

In, 2002, I ran my first marathon.

那是双城马拉松，从那以后我就真的迷上了这个距离。

It was the Twin Cities Marathon, and I really got hooked on that distance.