MASS Office Hours

MASS Office Hours Episode 54 (Contraceptives, Menopause, and Q&A)

Sep 21, 2024

Dr. Eric Trexler, an expert in exercise and nutrition, is joined by Dr. Lauren Colenso-Semple, who focuses on female hormonal issues. They dive into how hormonal contraceptives and menopause impact fat loss, revealing that hormonal changes alone aren't necessarily barriers to weight loss. The conversation flows to audience questions about dietary fiber, unique exercise techniques, and the effects of nutrition quality. They also share strategies for motivating older family members to exercise, emphasizing the role of behavior change in fostering a healthier lifestyle.

01:13:19

Creator website

Episode guests

Lauren Colenso-Semple

Eric Trexler

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Episode notes

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Quick takeaways

Hormonal contraceptives may not hinder fat loss as previously thought, with women on them showing comparable or slightly better results versus non-users.

Menopause does not automatically complicate fat loss, as weight management is influenced by both hormonal changes and lifestyle factors.

Encouraging older adults to engage in physical activity requires understanding their interests and readiness for change, tailored accordingly.

Deep dives

Hormonal Contraceptives and Fat Loss

Hormonal contraceptives have a varied impact on fat loss, though recent studies suggest that they do not significantly inhibit the ability to lose fat. Women on hormonal contraceptives display a consistently low level of endogenous hormones throughout the month, differing from the natural fluctuations seen in menstruating women. Research indicates that users of hormonal contraceptives show equal or even slightly better fat loss compared to those who do not use such contraceptives, although the differences may not be substantial. Individual experiences vary, with some reporting weight changes linked to the use of contraceptives, but these findings are not universally supported by scientific literature.

Intro

5min

Hormonal Contraceptives and Menopause: Impacts on Fat Loss

26min

The Complexity of Personalized Coaching in Fitness

4min

The Fiber Factor: Personalizing Dietary Choices

9min

Fiber, Fitness & Food Insights

19min

Encouraging Physical Activity in Older Family Members

3min

Navigating the Complexities of Behavior Change Theories

2min

Navigating Behavioral Change in Fitness and Well-being

5min

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.

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!

If you'd like to submit a question ahead of time, please use this link:

https://massresearchreview.com/office-hours/

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.

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