Why You Should Prioritize Muscle Building Over Weight Loss

Show Notes

· The specific challenges and changes women face during perimenopause and postmenopause: What worked in your 20s and 30s to manage your weight and fitness suddenly doesn’t.

· The 4 Cs that used to work

· Physiological changes during perimenopause and postmenopause.

· Muscle Building for Metabolic Health

· The dual benefits of muscle building

· The myths about muscle building in women, particularly in later life stages.

· Ways incorporating strength training will help manage your peri symptoms

· Practical advice on beginning a muscle-building regimen safely and effectively.

· Tips on balancing cardiovascular and strength training exercises.

· Nutrition advice to support muscle growth and overall health

· Common Barriers and Challenges to consistent strength training for midlife women, and how to address them.

· Strategies to stay motivated and overcome physical or psychological hurdles.

· Measuring Success

Links for show notes:

https://books.google.com/books?hl=en&lr=&id=U8hJDAAAQBAJ&oi=fnd&pg=PP1&dq=statistics+for+undereating+in+midlife+women&ots=N49Ny1oJBW&sig=c_Kl7PoMojO91eWBiunarKR5x0Q#v=onepage&q&f=false

https://www.health.harvard.edu/womens-health/eating-disorders-in-midlife

During this podcast episode, Mandy and Corey continue their conversation about how to read a scientific paper, so their girlfriends can make important evidenced-based health decisions.

We discuss two contrasting papers on Menopausal Hormone Therapy (MHT) and its implications for neurodegenerative diseases like dementia, Alzheimer's, and Parkinson's.

First, we dissect a study from the University of Arizona, which analyzes insurance data spanning a decade, and concludes that regular use of hormone therapy was protective against Alzheimer's disease and all forms of dementia.

https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/trc2.12174

The figure showing how age functioned as a modifier in the above study:

https://alz-journals.onlinelibrary.wiley.com/cms/asset/fe139a22-4d3d-4c52-85e3-3fa75aaae6dc/trc212174-fig-0003a-m.jpg

Next, we assess a study from Denmark with conflicting results and various inconsistencies.

https://www.bmj.com/content/381/bmj-2022-072770

An editorial on the above, that Corey mentions:

https://www.bmj.com/content/381/bmj.p1404

We then talk about interpreting scientific research, critical thinking, and potential biases, reinforcing the idea that scientific understanding evolves over time.

Mandy recommends two reliable resources for further research around nutrition and exercise science:

Dr. Bill Campbell:

https://www.billcampbellphd.com/

https://www.instagram.com/billcampbellphd/?hl=en

Dr. Layne Norton:

https://biolayne.com/reps/

https://www.instagram.com/biolayne/?hl=en

https://twitter.com/BioLayne?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor

https://www.youtube.com/channel/UCqMBA83S0TnfTlTeE5j1mgQ

(And a special treat… both in one clip!)

In this segment, Corey and Mandy discuss understanding scientific studies and the importance of critical thinking when interpreting scientific journalism.

A significant portion of the discussion focuses on understanding the structure of a scientific study, from the introduction and background to discussion and conclusion. Mandy takes us through how she teaches students using the hero's journey plot structure, encouraging viewers to see scientific literature as a journey of discovery.

Corey voices concerns about media possibly skewing interpretations of scientific literature to gain audience attention or suit their narratives.

The conversation also broaches the topic of researchers publishing only positive results, leaving a gap in the scientific method.

They end the podcast with an exhortation to their girlfriends to fact-check any scientific claims made by influencers or news outlets by going directly to the source -- that is, the scientific paper itself, most of which can be found for free at https://pubmed.ncbi.nlm.nih.gov/

Be sure to listen next week to part two of this vibrant conversation, where we get into the two studies mentioned in the introduction to this episode!