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Dr. Stuart Phillips discusses the challenges and strategies for building lean muscle during menopause, emphasizing the importance of resistance training, adequate protein intake, and consistent exercise habits, while debunking myths about hormonal impacts and highlighting the benefits of persistence and proper programming.
Highlight:
00:00 Dr. Stuart Phillips discusses his background in studying muscles and his interest in the interaction of exercise, physical activity, aging, and nutrition.
05:21 Menopause affects women's ability to build lean muscle due to the decrease in estrogen impacting muscle generation and repair.
10:45 Starting resistance training and eating more protein later in life can help maintain muscle strength, even in your 70s.
16:07 Consistency is key in exercise for women in menopause.
21:30 Choices in diet, exercise, and stress management play a significant role in health span and longevity.
26:52 Dr. Stuart Phillips discusses the benefits of higher protein diet for menopausal women and recommends 1.6 to 2.2 grams per kilogram of body weight.
32:14 Dr. Stuart Phillips discusses the importance of resistance exercise training for increasing muscle tissue as we age.
37:38 Discussion on the importance of training VO2 max and the misconceptions around cortisol levels in women
You can follow Stuart Phillips here: @mackinprof on X, Instagram, and TikTok
Dive deeper here:
Lab: https://kinesiology.mcmaster.ca/emrg/labs/protein-metabolism-research-lab/
web: https://goo.gl/k4x9Xv
ORCID: https://orcid.org/0000-0002-1956-4098
Web of Science: https://www.webofscience.com/wos/author/record/B-2343-2009
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