Muscles in Menopause

[madman]

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.



Here are 10 bullet points summarizing the YouTube video "Move Daily Talks: Muscles in Menopause with Stuart Phillips Ph.D. | EPS. 3" by Tracy Steen:

1. Introduction of Dr. Stuart Phillips: He is a professor in Kinesiology at McMaster University, focusing on exercise, aging, nutrition, and skeletal muscle health.
2. Dr. Phillips' Background: He shared his journey from an undergraduate in Biochemistry to becoming a renowned researcher in muscle health, driven by his interest in sports and nutrition.
3. Importance of Protein: Dr. Phillips highlighted the role of protein as a critical nutrient for muscle health and discussed its popularity and controversies in social media.
4. Menopause and Muscle Mass: The discussion addressed the challenges women face in building muscle during menopause due to hormonal changes, particularly the loss of estrogen.
5. Starting Early vs. Late: Emphasized the benefits of starting muscle-building exercises early in life but assured that it's never too late to start and see benefits.
6. Resistance Training Benefits: Resistance training is crucial for maintaining muscle and bone health, with Dr. Phillips advocating for consistency and effort, regardless of the weight used.
7. Protein Recommendations: Suggested higher protein intake than current dietary guidelines, especially for aging individuals and women going through menopause, recommending 1.6 to 2.2 grams per kilogram of body weight.
8. Supplements: Discussed the use of creatine for muscle and potential cognitive benefits, noting its safety and widespread research backing.
9. Exercise Programming: Stressed the importance of progressive overload and consistent effort in exercise routines, whether using heavy or light weights, to achieve muscle growth.
10. Mental Health Benefits: Noted unique benefits of resistance training for mental health, particularly in alleviating anxiety and depression, emphasizing overall health and longevity over aesthetics.

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