Episode 11 - Menopause and Exercise Pt. 1

Episode 11 - Menopause and Exercise Pt. 1

Menopause awareness month is here, and in this episode we discover how exercise can improve quality of life in menopausal women. To do this, we first must understand how the menstrual cycle works, and the hormonal changes associated to menopause. If you haven't already, listen to Episode 1 where we explore the menstrual cycle and the associated hormones in more depth. Spoiler: In this episode we alluded to some of the limiting factors to exercise in menopausal women. In the next episode, we will have a guest join us to understand the psychology behind these barriers and how to overcome them. Useful links and interesting reads: 1) Exercise beyond menopause: Dos and Don’ts [https://pmc.ncbi.nlm.nih.gov/articles/PMC3296386/] 2) Exercise and Quality of Life in Women with Menopausal Symptoms: A Systematic Review and Meta-Analysis of Randomized Controlled Trials [https://pubmed.ncbi.nlm.nih.gov/32993147/] 3) Exercise for peri- and postmenopausal women: Recommendations from synergistic alliances of women's medicine and health psychology for the promotion of an active lifestyle [https://www.sciencedirect.com/science/article/pii/S0378512224000197] #menopause #menopauseawareness #exercise&menopause #womenshealth

Episode 10 - Sex differences in VO2max

VO2max is an established and well understood measure of aerobic fitness, however, sex differences exist. The aim of this episode is to bright these differences to light and explain the reasoning behind these differences. With an understanding of the differences training approaches can shift, aiming to improve overall performance whilst maintaining athlete longevity and health. Interesting reads on the topic: * Støa E.M., Helgerud J., Rønnestad B.R., Hansen J., Ellefsen S., Støren Ø. Factors Influencing Running Velocity at Lactate Threshold in Male and Female Runners at Different Levels of Performance. Front. Physiol. 2020;11:585267. doi: 10.3389/fphys.2020.585267. * Pelliccia A., Maron B.J., Spataro A., Proschan M.A., Spirito P. The upper limit of physiologic cardiac hypertrophy inhighly trained elite athletes. N. Engl. J. Med. 1992;324:295–301. doi: 10.1056/NEJM199101313240504. [DOI [https://doi.org/10.1056/NEJM199101313240504]] [PubMed [https://pubmed.ncbi.nlm.nih.gov/1824720/]] [Google Scholar [https://scholar.google.com/scholar_lookup?journal=N.%20Engl.%20J.%20Med.&title=The%20upper%20limit%20of%20physiologic%20cardiac%20hypertrophy%20inhighly%20trained%20elite%20athletes&author=A.%20Pelliccia&author=B.J.%20Maron&author=A.%20Spataro&author=M.A.%20Proschan&author=P.%20Spirito&volume=324&publication_year=1992&pages=295-301&pmid=1824720&doi=10.1056/NEJM199101313240504&]][Ref list] * * Whyte G.P., George K., Sharma S., Firoozi S., Stephens N., Senior R., McKenna W.J. The upper limit of physiological cardiac hypertrophy in elite male and female athletes: The British experience. Eur. J. Appl. Physiol. 2004;92:592–597. doi: 10.1007/s00421-004-1052-2. * * Giraldeau G., Kobayashi Y., Finocchiaro G., Wheeler M., Perez M., Kuznetsova T., Lord R., George K.P., Oxborough D., Schnittger I., et al. Gender Differences in Ventricular Remodeling and Function in College Athletes, Insights from Lean Body Mass Scaling and Deformation Imaging. Am. J. Cardiol. 2015;116:1610–1616. doi: 10.1016/j.amjcard.2015.08.026.  * Levine B.D., Lane L.D., Buckey J.C., Friedman D.B., Blomqvist C.G. Left ventricular pressure-volume and Frank-Starling relations in endurance athletes. Implications for orthostatic tolerance and exercise performance. Circulation. 2019;84:1016–1023. doi: 10.1161/01.CIR.84.3.1016.  * Santisteban, K. J., Lovering, A. T., Halliwill, J. R., & Minson, C. T. (2022). Sex Differences in VO2max and the Impact on Endurance-Exercise Performance. International journal of environmental research and public health, 19(9), 4946. https://doi.org/10.3390/ijerph19094946

Episode 9 - Nutrition with Darryl Corley Pt. 2

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Episode 8 - Nutrition with Darryl Corley Pt. 1

Fuelling for exercise can be hard enough, but fuelling around the menstrual cycle can pose another challenge. Special guest Darryl Corley joined us in this episode to explore how to fuel during different phases of the menstrual cycle. We also explore how we can tailor nutrition during the cycle to optimise health and performance. Nutrition apps: - Yazio - MyFitnessPal

Episode 7 - Exercise for post-natal women

This episode is a follow-up on our previous episode where we explored the benefits of exercise for ante-natal women as well as exercise recommendations and contraindications. In this episode, we explore what happens to the body following pregnancy. Based on these events we provide exercise recommendations and contraindications for the post-natal woman.