Exposing the BIG Menopause Myth

Can Resistance Training Help Women Build Muscle & Prevent Alzheimer’s?

It's not the protein, it is the exercise!

Strong bones, mobility and fitness after 45

Dr Vonda Wright is an orthopaedic sports medicine surgeon and expert on active aging and mobility. She is the author of 44 research publications and of books such as, ‘Fitness After 40: Your Strong Body at 40, 50, 60, and Beyond’.

Don't forget: want to run faster & avoid injury? I tried Coach Parry's FREE Mobility Flow which works wonders! No catch - just 20 minutes to improve your running. You'll love it! ​
https://blog.coachparry.com/importance-mobility-flow?via=tatiani

Shona Hendricks and Nicky Freedman from Coach Parry have another mindblowing episode on bone health and women

In this powerful episode, Shona Hendricks and Nicky Freedman dive deep into the reality of bone loss for female runners. They unpack why your bone density starts dropping as early as your late 20s, the truth about stress fractures and under fueling, and what every woman over 45 must do to protect her long-term health and running future. From nutrition and strength training to essential supplements, this is the episode your bones need you to hear.

Also, a must read: "The musculoskeletal syndrome of menopause" by Dr. Vonda Wright et.al. Free download at https://www.tandfonline.com/doi/epdf/10.1080/13697137.2024.2380363?needAccess=true

Resistance training can reduce inflammation

In a meta-analysis of 19 randomized controlled trials in 728 older adults, resistance training reduced C-reactive protein (CRP) and improved physical function.

The resistance training programs lasted 6 to 38 weeks, with 2 to 3 weekly sessions. The exercises included squats, leg presses, bench presses, and rows, performed at 30% to 85% of 1-repetition maximum (1RM) for 1 to 5 sets of 4 to 25 repetitions. The training methods used elastic bands, body weight, free weights, or machines.

Overall, resistance training reduced CRP levels with a moderate-to-large effect size, and interleukin 6 and TNF-alpha remained unchanged. Resistance training also improved walking speed and leg extension strength and reduced body fat percentage.

Resistance training likely reduced CRP by lowering chronic low-grade inflammation, possibly through improved muscle function,[1] increased release of anti-inflammatory cytokines,[2] and reductions in body fat, especially visceral fat (a key driver of inflammation).[3] However, interleukin 6 and TNF-alpha remained unchanged, likely because interleukin 6 has both proinflammatory and anti-inflammatory roles, whereas TNF-alpha is associated with short-term rather than long-term inflammation.

Nejatian Hoseinpour A, Bassami M, Ahmadizad S, Donath L, Setayesh S, Mirzaei M, Mohammad Rahimi GRThe influence of resistance training on inflammatory markers, body composition and functional capacity in healthy older adults: A systematic review and meta-analysis.Arch Gerontol Geriatr.(2025 Dec 25)

Source: www.examine.com

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The Underestimated Role of Resistance in Body Recomposition

Having a healthy body composition, with plenty of lean mass – in the form of muscle and bones – is essential for health throughout the lifespan. Achieving a healthy body composition requires a balanced approach that emphasizes resistance training – and calorie reduction where appropriate.


In this Aliquot, Dr. Brad Schoenfeld describes a balanced approach to maximizing muscle growth and strength and dispels early myths about possible blunting effects of aerobic training, the need to train to failure, and the "go heavy or go home" philosophy.


Here's what you'll find in this episode...

(00:00) Can resistance training amplify fat loss? 

(03:33) Why weight loss burns muscle — and how to prevent it 

(06:25) The role of protein in muscle preservation 

(08:21) Does aerobic exercise blunt gains? 

(16:07) The role of failure in resistance training 

(18:29) Reps-in-reserve vs. training to failure 

(24:37) Lighter loads and higher volume — an effective route to hypertrophy If you are interested in muscle hypertrophy and body composition, you may be interested in our member's 

Q&A series where you ask a question and I answer it:

Q&A #48 How much protein can induce muscle protein synthesis in one meal Q&A #34 How to preserve muscle mass while fasting Q&A #40 The effects of rapamycin on muscle building Q&A #38 The conflicting data between protein requirements for longevity vs muscle building Get more Aliquots! Become an FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, every-other-week Science Digest emails, and more.

Folow the link.

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The Best Exercise For Women In All Life Stages with Dr Stacy Sims

In this episode of the Anxiety Reset podcast, Georgie speaks to nutrition scientist, exercise physiologist and author Dr Stacy Sims. She provides valuable insights on exercise physiology, nutrition, and the unique needs of women's health. She shares a wealth of knowledge on: - Understanding why women's health research is so far behind men's - Why women have very different physiological needs to men - How easy, time-efficient exercise can help you glide through perimenopause - How to exercise with your menstrual cycle for high performance If you’ve ever wanted to learn how to exercise with your cycle, this episode is for you! Dr Stacy Sims, MSC, PhD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. Check out her TED talk Women Are Not Small Men™ and her books are available here. You can find out more about her work on her website www.drstacysims.com and on Instagram @drstacysims .

Dr. Stacy Sims | Protein, Nutrition, Supplements, Recovery | Ep. 184

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STRENGTH TRAINING for a FASTER Marathon

STOP getting injured Running and start Strength work NOW!