"a lot of women come with their Partners to see me and say I don't understand we're both doing the same training he's leaning up and getting fitter I'm putting weight on getting slower and that is beca..."

"why is it so important that you do it I look at sex differences and exercise and nutrition because when we think about everything that we know for protocols from training to eating recovery it's based..."

"me your CV oh gosh about the whole thing it's it's pretty varied um what did you study uh exercise physiology metabolism okay and then um got into ultra running when I was doing my masters at Spring f..."

"than 100 peer-reviewed studies on exercise physiology yeah and you're research scientist at University of New Zealand I am a research scientist at aut it's where most of my PhD students are and we hav..."

"is there's a image I have here which I'll put on the screen and I'll also link below and it's called The Q angle Q angle yes which is like the angle of my meter hip Y and it's showing that women's Q a..."

"about the Q angle a little bit more in a second when we talk about exercise but the as it relates to the other changes um fat differences in men and women yeah so if we see essential fat for men is ar..."

"because the red cell count is driven by testosterone so men have around 100% more um aromatized testosterone as compared to women so this increases the carrying capacity of oxygen which means it goes ..."

"muscles yep okay fine and then you said the lungs are sort of I read 25 to 30% smaller than a man's lungs typically yeah and what's the impact of that as it relates to exercise so when we're looking a..."

"men and in your book raw and Page four in the opening of the book you talk about how women are 52% as strong as men in their upper bodies and 66% as strong as they are in their lower bodies when women..."

"I will link it in this description so I highly recommend you look at this picture cuz the minute you see it makes a ton of sense but it's essentially like and this is me probably butchering it as a ma..."

"it is a higher rate but the thing about the research is that there hasn't been a direct comparison because we hear incidentally that women tear their ACL and so we see a lot of observational studies t..."

"30 female football players missed Women's World Cup in 2023 due to ACL injuries including in the UK lioness Beth me and Leah Williamson um which is staggering to me yeah it's very high incidence y so ..."

"world cup for their ACL part of it is loading part of it is a little bit maybe overtrained before they go into the World Cup but a lot of it has to do with um this imbalance between the muscles and no..."

"their advantage and it's what almost 2025 now is there any element of it of people being too scared to talk about differences in physiology amongst men and women I don't think so I mean I always expla..."

"as women we have to look at men as men and is there an element of hormones impacting injury at all there's always an in uh an impact of hormones when we're looking at the overlay of hormones and sex h..."

"absolutely would and it comes down to a lot of we see this on social media all the time calories in calories out right so when we're looking at calories in calories out that idea of that algorithm can..."

"this we don't want to circulate it so then we start looking at how the brain is perceiving that so if the brain is saying yeah we can store this because there's still enough muscle tissue around there..."

"a sensing so you have blood that circulates through the brain it senses temperature how hot your your blood is like the thermostat or something of the body yeah okay so it's yeah it is a thermostat it..."

"better for you as a woman to have maybe 15 gram of protein if you're going to do strength or 15 grams of protein with 30 grams of carb which isn't a lot before you go do cardio and strength because th..."

"that someone taught me homeostasis homeostasis everything is level right yeah and a woman's hypothalamus is more sensitive so if my partner wakes up goes to the gym has her black coffee goes to the gy..."

"source hm that's interesting and what's the evolutionary story of this why why does this make sense when we look tribally like there and I might get hit by some sociologists who like wait this isn't c..."

"bring the calories back MH so when there's adequate calories available we see that women will lean up they'll become uh more acutely aware cognitive function comes up carbohydrates are really importan..."

"don't understand we're both doing the same kind of fasted training he's leaning up and getting fitter I'm putting weight on and getting slower I'm like okay well we have to separate it out right if yo..."

"storage we have more sympathetic drive so that means the body is under stress and you're not going to be able to sleep or recover well and we see a downturn of the thyroid within four days of doing th..."

"exercise does the same it's a stronger stimulus for it but the problem is we've become a lazy society and people think exercise is too hard as an exercise physiologist it breaks my heart to see people..."

"is a different hormone profile that can affect the way we train for men you know you just kind of go and we start to see a decline of testosterone we get into our late 50s so when we're talking about ..."

"because for the most part women have been excommunicated from the strength World until recently it wasn't Kosher for women to have a lot of muscles we see like I grew up in the '90s with the supermode..."

"interesting because of all the impact it's having on society and it is a very powerful tool the problem with it is no one is being NE necessarily taught how to come off it so if we look at o impc and ..."

"weight back on okay so would you recommend it for your for people that come to see you or ask you for advice no because most of the people that come to see me have those 10 vanity pounds they want to ..."

"in that we see that if we want to maximize our body's resistance training muscle building capacity we need to give it some food we need to give it some really good hit of protein for women who are in ..."

"do a ketogenic diet could I not take a Prebiotic or something or just eat more fruits and veggies and stuff so if you're eating a lot of fruit and veggies sorry not fruit veggies no if you're eating a..."

"optimally what about things like saas and cold plunges yeah is there a difference a variance there between menim wom in absolutely so if we're looking at Cold plunge and it's all the rage right so we'..."

"between cold water um immersion responses in the sauna everyone responds and we see that the adaptation for sauna is different again for men and women because for women with the difference of the vaso..."

"as fast as she possibly could but there is a prevailing narrative here actually before you came I asked AI a couple of questions about women's perceptions on Creatine and the number one thing was wome..."

"coming from the southern hemisphere just out of winter you're in the upper parts of the northern hemisphere in the middle of winter and we don't get enough sun and when we're looking at now all the wo..."

"look at uh how inflammation affects the cells so we look at using a really good vitamin or sorry really good omega3 um and Omega uh I guess we're looking at the types of Omega-3s that are in there the..."

"the incidence of a change in the Norms when we're looking at the reference ranges and I find it really interesting that the reference ranges that we have for all of our blood markers are shifting to a..."

"you were part of my high performance athletic crew we want to see minimum 50 preferably 100 so we have to supplement you to bring it up and it's a really specific area of how we supplement it's supple..."

"anything so it's like a deadend fatigue and people are like this this isn't stress oriented fatigue or jetl oriented fatigue this is fatigue where I can't even walk up the stairs without getting winde..."

"women so basically how do I supplement supplement before training or at night away from training when you think about men's and women's diets is there anything to be aware of when we're thinking about..."

"resistance and the reason for that is when progesterone comes up it's trying to take in everything as a building block for the uterine lining insulin resistance what does that mean so insulin is the h..."

"going to store it and there's a misstep in the liver and a misstep in the mitochondria which is responsible for tapping into using free fatty acids with carbohydrate so the body is having a higher lev..."

"develop to then instigate ovulation and it's not just an active women it's across the board so as it relates to this menstrual cycle yeah 28 days I'm going to put on the screen for anyone that doesn't..."

"it's going to be pulled into places it needs to be if we ovulate after ovulation like I said progesterone comes up it's only produced if we ovulate because progesterone is produced from the breakdown ..."

"interesting so is there any day in the cycle where we shouldn't be working out hard that's individual so it used to be early days when menstrual cycle research was coming out we saw on a molecular lev..."

"tell women instead of really dialing it in and saying oh well I think I ovulated today so that means I should back it down when you go to the gym use what we call sessional rating of perceived exertio..."

"comes down to that physiological variability and for a woman to track her own cycle understand her own nuances if you're really onto it and you know when you ovulate then you can take those molecular ..."

"variation of those hormones coming down is what instigates a total inflammatory response so if we're looking at inflammation which drives the menstrual cycle to start the bleeding phase we have a chan..."

"not just a bad emails at work but it could be you're working out too much or something yeah working out too much not eating enough is the big one we've done some really interesting research looking at..."

"endocrine dysfunction why is bone health so important for women in particular when we see bone it is driven by estrogen progesterone and an interplay between estrogen and progesterone we see a peak ve..."

"density and you mentioned sleep a second ago yeah how is sleep relevant and what's the variance between men and women as it relates to sleep sleep's really important because that's where we have our p..."

"increase in our core temperature from progesterone we have changes in melatonin pulse because of of estrogen so when women are talking about having really poor sleep right before their menstrual cycle..."

"East than going west quick one I want to tell you about a new health product/ Gadget that's had a big impact on my life but also my partner's life they are resp sponsor of this podcast and me and my p..."

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"Zoe use this term chronobiology mhm I have no idea what that word means but that's the biology of our cron Cadian Rhythm yeah okay yeah yeah and is there anything else that men and women should unders..."

"eat it's pretty important if we're looking about how our clock is aligned yeah and how we are repairing while we're sleeping cuz if we're eating late and we've shifted everything late because people e..."

"work better I I had noticed something intriguing about me which is when I wake up early to go to the airport so say I have to wake up at like 4:00 a.m. to go to the airport I am so hungry yeah and I'v..."

"articulate myself if you're really worried then you can have like a protein shake or protein water you could sit protein water while you're having a podcast so then you're getting amino acid circulati..."

"menopause then yeah starting with Perry menopause yeah you got a smile on your face ah it's something that I'm really excited is coming into conversations now because three years ago no one would say ..."

"that doesn't surprise you nope why well I know this guest and she's very good at articulating but also we have seen this upsurge of women like myself my age group put myself out there we all grew up o..."

"your systems in your body are being affected because your sex hormones are changing so remember puberty when everything was changing and no one wants to live through puberty anymore you're on the othe..."

"because it isn't being taught in med school a lot of the doctors that are out there are getting information because they are seeking it out themselves and looking to people like Mary Claire and other ..."

"a menstrual cycle until people are around 3 years post the onset of their first menstrual cycle It's Not Unusual and OC is not the answer if someone's still having irregularity we have to look at life..."

"and exercise in that phase so around age 35 up to I think they say now the average age of menopause is 52 years old okay so what's happening in that 15 to 177e span is you're having such a change in t..."

"completely changing and when we're Lo looking at what's happening we see that decrease in gut microbiome diversity because we don't have as many sex hormones so that impacts serotonin that impacts vit..."

"and visceral fat is that dangerous fat that gets stored around the organs which is why women start to get like a minnow poot or develop a lot of abdominal osity so people will start seeing this and go..."

"we see that there is a greater incidence of vasomotor symptoms or hot flashes for women who have a greater amount of body fat um we also see that if you have more lean mass then you're going to have l..."

"severe symptomology how should I be thinking about exercise as I'm going through my menopause chiny so we look as I said earlier exercises are really good stress for adaptive change so when we start g..."

"within the skeletal muscle to be able to store more glucose I also need to invoke more changes in the mitochondria so that it can use and store more free fatty acids and I'm going to have more myokine..."

"it's all about temperature and temperature control so if the blood going through the brain is really hot it understands hey this is what hot is and can then have subsequent peripheral changes for cont..."

"that says hey you know what we want more lean mass we want to have less body fat I noticed earlier on when you talked about hormone therapy you referred to it as menopausal hormone therapy as opposed ..."

"composition change if we're replacing hormones people have the idea that it's going to be the same physiologic level as when we were in our reproductive years and that's not the case is there also bit..."

"for the most part the idea of aging gracefully or embracing it hasn't quite gotten to the mainstream so when someone's like here's some hormones to replace so you can stay young people are like great ..."

"severe changes to our daily life and who we are as a person is there anything else that we need to talk about as it relates to menopause just want to make sure we've covered it all covered it all it g..."

"growth of endometrial tissue outside of the uterus okay so we're looking at how do we stop that extra growth we can use environmental cues to help with that so that's that cold therapy if we look at P..."

"haven't talked about that we should have talked about that this conversation isn't just for women I'm very grateful that you're very excited about the menstrual cycle but um I think a lot of people ki..."

"have a daughter I have sister I have a mom I have a partner so if I can better understand um them because I understand how their body is working then we're going to have more successful relationships ..."

"would have passed yourself as a child I have a daughter MH and the most important messaging that I keep giving to her is to be empowered to ask questions and to be empowered and she'll often say well ..."

"appreciate it are you g to make her eat before you go training now well I don't know I actually did send her a screenshot of that I of that particular part um because we have the same routine especial..."