MASS Office Hours

MASS Office Hours Episode 22 (Menopause, Caffeine, “Skinny Fat” Solutions)

Feb 11, 2024

Topics discussed include training for peri- and post-menopausal women, pros and cons of caffeine, low energy availability and its impact on the endocrine system, managing side effects of creatine, sex differences in fatigue and training volume, being "skinny fat," cluster sets versus straight sets for hypertrophy, favorite exercise machines, and training through or around minor injuries.

01:29:59

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Quick takeaways

Lower doses of creatine (1-2 grams) can still be beneficial and minimize side effects like bloating or diarrhea.

The response to training varies among individuals, so it's important to experiment with different approaches and adjust based on personal tolerance and recovery.

Deep dives

Potential side effects of creatine supplementation and alternative dosing strategies

If someone experiences bad side effects from taking the recommended dose of creatine (3 to 5 grams), a lower dose of 1 to 2 grams might still be beneficial. Common side effects of creatine supplementation often include gastrointestinal discomfort such as bloating or diarrhea. To minimize these side effects, one option is to go with a lower dose or split the daily dose into smaller installments. Additionally, using a product with good solubility and mixing it into a warm or hot beverage may also help alleviate discomfort.

Introduction

2min

Exercise Recommendations and Misconceptions for Peri- and Post-Menopausal Women

17min

Caffeine's Effects on Physical Activity, Sleep, and Cardiac Arrhythmias

23min

The Effects of Caffeine and Heavy Aerobic Activity on Menstrual Function and Testosterone Levels

15min

Pop Culture References, Creatine Dose, and Resistance Training Volume for Women

8min

Understanding 'Skinny Fat' and Setting Fitness Goals

11min

Favorite Exercise Machines and Training with Minor Injuries

14min

In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include training for peri- and post-menopausal women, the pros and cons of caffeine, low energy availability and related factors that impact endocrine system, managing side effects of creatine, sex differences in fatigue and training volume, what to do when you’re “skinny fat,” cluster sets versus straight sets for hypertrophy, favorite exercise machines, training (and dieting) through or around minor injuries, and much more. 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://forms.gle/9Ah39mefs8cuVa9H7 Times stamps: 0:00 Introduction 1:51 Training for peri- and post-menopausal women 18:19 The pros and cons of caffeine 42:26 Low energy availability and related factors that impact endocrine system 58:23 Managing side effects of creatine 1:01:07 Sex differences in fatigue and training volume 1:05:33 What to do when you’re “skinny fat” 1:10:29 Cluster sets versus straight sets for hypertrophy 1:16:08 Favorite exercise machines 1:20:56 Training (and dieting) through or around minor injuries

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