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.
43:48
forum Ask episode
web_stories AI Snips
view_agenda Chapters
auto_awesome Transcript
info_circle Episode notes
insights INSIGHT
Menopause Impairs Muscle Regeneration
Women lose estrogen during menopause, reducing their capacity to generate, repair, and remodel muscle.
Menopause impacts muscle regeneration similarly to how it affects bone density, making maintenance harder.
volunteer_activism ADVICE
Effort, Not Weight, Drives Growth
Challenge your muscles with either heavy or lighter weights, but always work at a high effort level.
Consistent effort and fatigue during training sessions stimulate muscle growth regardless of load.
volunteer_activism ADVICE
Consistency Is Key to Success
Consistency is the key factor in successful exercise and muscle building.
Choose an exercise routine you can stick with regularly to see sustained growth and health benefits.
Get the Snipd Podcast app to discover more snips from this episode
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
The Move Daily Membership is a paid monthly subscription for women, which gives you access to a huge amount of resources to help support you in reaching your health goals. Whether you’re looking to lose fat, gain lean muscle, focus on your nutrition, give time to wellness or simply wish to dial in your overall health, we can support you in achieving your objectives. Join today!
Thanks for moving daily with us in your fitness, wellness and nutrition! Be sure to follow us here: YouTube: https://www.youtube.com/@TracySteenMoveDaily Instagram: https://www.instagram.com/movedailyfitness/ Facebook: https://www.facebook.com/tracy.steen1 TikTok: https://www.tiktok.com/@tracysteen
Subscribe to my podcast! https://www.buzzsprout.com/2375873/support
Move Daily Talks 