This episode of "Office Hours Live" features Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of topics related to exercise, nutrition, and physiology, with a particular focus on female-specific issues. They delve into the effects of hormonal contraceptives and menopause on fat loss, emphasizing that while hormonal changes can influence body composition, they don't necessarily make fat loss more challenging when other factors are controlled. The hosts address various questions from the live audience, covering subjects such as dietary fiber intake, grip width for shrugs, the impact of strenuous activity on muscle growth, and the nutritional implications of eating "like a child." They also touch on topics like mixing creatine with alcohol and the research on ultra-processed foods. Towards the end of the episode, they discuss strategies for encouraging family members to engage in physical activity, incorporating insights from behavior change theories.

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Time stamps:

0:00: Intro.

2:14: Discussion begins on hormonal contraceptives and their effects on hormone profiles.

4:14: Addressing whether hormonal contraceptives influence fat loss.

7:35: Discussion on menopausal, fat loss, and fat distribution.

24:34: Hamstring training.

29:44: Common questions we struggle to answer conclusively.

22:39: Answering a question about dietary fiber intake and its various sources.

36:00: Sources and amounts of dietary fiber

45:00: Addressing a question about grip width for shrugs and trap training variations.

47:30: Discussion on whether strenuous activity (like construction work) inhibits muscle growth.

49:43: Exploring the impact of eating "like an absolute child" on muscle growth.

55:54: Answering a question about mixing creatine with alcohol.

57:46: Hyper-palatable and ultra-processed foods.

1:03:26: Strategies for encouraging family members to engage in physical activity.