Move Daily Talks: Muscles in Menopause with Stuart Phillips Ph.D. | EPS. 3

Move Daily Talks: Muscles in Menopause with Stuart Phillips Ph.D. | EPS. 3
Stuart Phillips Ph.D. 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 Stuart 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 Stuart 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 Stuart 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

FOLLOW ALONG!

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[bigwilly]

Great with these blondie! Protein consumption in my experience is not a priority with most people, particularly older people. People don't think protein as a nutrient. Most people think "meat." I have no issue with meat, but the average person can easily see messages telling them to decrease meat, which causes the lack of protein. There's many ways to skin a cat with protein consumption. Typically eating more makes you less hungry, keeps muscles if you lose weight, and as long as you have healthy kidneys, eat more doesn't seem harmful. Sidenote: You can dress you a*@ off blondie. killing it. Keep at it.

[sergejabosanac]

That was a brilliant talk. I gained plenty of knowledge and easy to understand tips/ideas on my health journey. Thanks Tracy.

[ChristaDenoon]

Hey Tracy, I really liked this talk! My biggest take away was about cortisol. I couldn’t get my head around this negativity on exercise induced cortisol but you said it perfectly that yes it spikes during exercise but it comes down. It is different than the constant stressor that someone in a bad marriage or caring for a sick family member experiences and the obvious long term negative effects that it has on one’s health. And then to have Dr Stu Phillips back that up just solidifies it for me.

[christinelamb]

Another very interesting talk! I enjoyed the information Dr. Phillips shared, and the easy flow of conversation between you. Yes, "people like us do things like this, forever and ever"! And I also believe consistency wins out over everything else in the long run.
In the past few years I've made an effort to increase my protein intake, and I have noticed positive effects. I have more muscle development and strength, and I even have more energy. I also rarely get hungry between meals anymore. It's a win!

[heatherpoletti]

Thank you for covering these topics, and the clarification on cortisol levels being elevated during exercise is not the same as cortisol being elevated due to chronic stress.

[lori]

Are the protein recommendations for current or desired weight?

[carteahylton]

Hi Tracy, Thanks for this informative session. Is it possible to see some workouts for over fifties with OA knees?

[WinsBF]

Hi Tracy, i definitely want to increase my workout now, however for now I realised I can only do your beginners and those you said like in between. Not so beginner but cannot be considered advance. I tried doing 40 minutes workout now or 2x workout, and I realised that I have better endurance, I can even do jumping now 😜. Probably, it’s about time to create playlist for “INBETWEENERS” like me? 😎 like, “INTERMEDIATE LEVEL” or Move Daily Like 40 to 50 minutes workout for “MOVE More DAILY Movers”🤓 Again, thank you so much for helping me in my weight loss and live healthy journey!

[lisakusel]

WOW, this was so informative!! What a great speaker Stuart Phillips is. Thank you for this. And, I'm sure you've posted or mentioned this at some point, but which creatine do you recommend?

[WinsBF]

I was always wondering how come my sculpted abs has always been visible even though i have gained weight, I had my daughter, and now that I’m in my forties. From what I heard, it’s because i built these before my 30’s! 🥹 I stopped going to the gym since 2010 (I was size 8) 🙂‍↔️ and had never been consistently doing any workout after my pregnancy. 😞 Until I was prescribed a medicine on top of my hypertension medication this year to lower my cholesterol levels. But now, I am so relieved that I discovered your channel Tracy! 🥰 I admit that it is really difficult to lose weight at this stage in my life. I only managed to lose 4kgs since I started watching what I eat, avoided fast food 🙄working out consistently for at least 30 minutes a day; walking for at least 20 minutes 5x a week in March. I like that you also talk some mini-info about health during the cool down. THANK YOU TRACY!! Not to mention I am also a big fan of Dr. Andrew Huberman!