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Move Daily Talks
Move Daily Talks: Muscles in Menopause with Stuart Phillips Ph.D. | EPS. 3
Jun 29, 2024
Stuart Phillips, a distinguished kinesiology professor and muscle research expert, discusses the challenges of building lean muscle during menopause. He emphasizes the vital role of resistance training and adequate protein intake, recommending 1.6 to 2.2 grams of protein per kilogram of body weight. They tackle misconceptions about hormones, highlighting that it's never too late to start strength training. Consistency in exercise is crucial, along with mindful dietary choices for health span and longevity.
44:05
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Quick takeaways
- Resistance training and a high protein intake of 1.6 to 2.2 grams per kilogram are essential for maintaining muscle during menopause.
- Consistency and tailored exercise regimens are crucial for overcoming the impacts of hormonal changes and promoting muscle growth throughout life.
Deep dives
The Role of Exercise in Muscle Health
Exercise is fundamental for maintaining and building skeletal muscle health, especially as individuals age. Resistance training can be particularly effective in promoting muscle growth, regardless of gender; studies have shown that women can gain muscle mass comparably to men when engaged in similar resistance training programs. However, factors like hormonal changes during menopause can affect women’s abilities to increase lean muscle tissue after this life stage due to decreased estrogen levels, which contribute to muscle repair and regeneration. Despite these challenges, the message is clear: consistent resistance training can still yield significant benefits throughout life if started at any age.
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