WEBVTT - Women’s Exercise Expert: Dr Stacy Sims On The Best Way to Train, Eat & Age Well (Project 100) 0:00:00.480 --> 0:00:03.200 Dr Stacy seems welcome to Project one hundred. How are 0:00:03.160 --> 0:00:03.519 you going? 0:00:03.920 --> 0:00:07.200 Oh, thanks for having me. I am currently freezing in 0:00:07.240 --> 0:00:09.480 New Zealand because it's winter, but pretty. 0:00:09.240 --> 0:00:11.200 Much really, yeah, it's cold. There were you in the 0:00:11.200 --> 0:00:12.680 south part of New Zealand right the north. 0:00:12.800 --> 0:00:16.560 Now I'm on the North Island about two and a 0:00:16.560 --> 0:00:19.160 half hours southeast of Auckland, but we get the wind 0:00:19.160 --> 0:00:22.080 that comes straight up of Antarctica, and so it might 0:00:22.120 --> 0:00:24.640 be sunny and you go outside like, oh, that's freezing. 0:00:25.120 --> 0:00:27.200 I appreciate the opportunity to talk to you. 0:00:27.280 --> 0:00:30.520 I mean, like you've really been at the forefront of 0:00:30.560 --> 0:00:33.960 talking about women's health, particularly in relation to exercise and 0:00:34.080 --> 0:00:35.919 all the regimes that we have to have to be, 0:00:36.000 --> 0:00:40.120 you know, to be healthy and live longer. What is 0:00:40.120 --> 0:00:44.080 it though, in particular that females or women should be 0:00:44.080 --> 0:00:48.760 looking at relative to muscle strength, you know, long term 0:00:48.920 --> 0:00:52.680 health longevity generally speaking. Why is it different for women 0:00:52.760 --> 0:00:54.680 to say relative to men or is it the same thing? 0:00:55.560 --> 0:00:58.240 Well, I have to bring everyone back to like the 0:00:58.280 --> 0:01:03.200 origins of research and medicine and how all this trajectory 0:01:03.240 --> 0:01:05.880 of health started and we have to think about who 0:01:05.959 --> 0:01:08.559 was in the room and it was men because women 0:01:08.600 --> 0:01:10.760 weren't allowed in the room because they weren't deemed to 0:01:10.760 --> 0:01:14.319 be smart enough or have a seat at the table 0:01:14.360 --> 0:01:16.560 to have a voice. So as we start looking at 0:01:16.640 --> 0:01:19.720 all the research and everything that's come out and the trajectories, 0:01:19.760 --> 0:01:23.080 it's all on a false spaceline for women, so based 0:01:23.120 --> 0:01:25.120 on male data. So if we look at the trajectories 0:01:25.160 --> 0:01:28.959 of longevity, it's also viewed through that false spaceline. Because 0:01:28.959 --> 0:01:32.560 men and women age differently, there's systems age in a 0:01:32.640 --> 0:01:36.039 linear fashion, but that linearity is different, so we'll see 0:01:36.080 --> 0:01:39.760 different time points of cardiovascular issues that have between men 0:01:39.800 --> 0:01:43.000 and women. We know women have an uptake in cardiovascular 0:01:43.080 --> 0:01:46.840 issues when they hit late perimenopause, but men, depending on 0:01:46.880 --> 0:01:48.760 if they're an athlete or not, might start in their 0:01:48.760 --> 0:01:51.880 forties or it might start in their sixties, So we 0:01:51.920 --> 0:01:55.520 see different delineations. And when we talk about muscle and bone, 0:01:55.560 --> 0:01:58.640 there's specific delineations for that. As we think about aging 0:01:58.720 --> 0:02:01.440 between men and women, we know that as women age, 0:02:01.520 --> 0:02:05.960 we tend to have a dual effect of the loss 0:02:06.000 --> 0:02:08.640 of hormones as well as an aging factor, so that 0:02:08.720 --> 0:02:11.560 affects our ability to have a really strong muscle contraction 0:02:12.240 --> 0:02:16.000 to produce power to have the ability to have lots 0:02:16.040 --> 0:02:18.919 of appropriate reception and agility, and this happens a lot 0:02:19.200 --> 0:02:22.120 faster and a lot sooner than is in men. Men 0:02:22.240 --> 0:02:25.840 have a linear decrease in both lean mass and that power, 0:02:26.160 --> 0:02:28.760 but it's at smaller decrements where women have a big 0:02:28.800 --> 0:02:31.200 whack of a loss of power and then they start 0:02:31.240 --> 0:02:33.800 to lose mass. So we start talking about what is 0:02:33.880 --> 0:02:36.840 optimal for men versus women for longevity and health span. 0:02:37.360 --> 0:02:39.840 We have to actually think what is the baseline for 0:02:39.880 --> 0:02:42.920 one sex versus the baseline of the other sex, and 0:02:42.960 --> 0:02:46.720 what are the risk factors for major implications of avoiding 0:02:46.760 --> 0:02:49.720 frailty and things like Alzheimer's As we get older. 0:02:49.720 --> 0:02:51.600 Is there enough daughta around or do you need more 0:02:51.680 --> 0:02:54.240 daughter and women to be able to start to build 0:02:54.280 --> 0:02:58.200 out really solid, good baselines as to how women should 0:02:58.200 --> 0:03:00.440 protect against all these diffferences. 0:03:01.160 --> 0:03:04.520 We have enough data to start writing the guidelines, but 0:03:04.639 --> 0:03:08.280 what we do need is more robust data on the outliers. 0:03:08.760 --> 0:03:11.440 So if we think about the typical woman who has 0:03:11.680 --> 0:03:15.880 access to health care and therefore has access to being 0:03:15.880 --> 0:03:20.200 in databases for research or being a research participant, it 0:03:20.240 --> 0:03:23.799 tends to be an upper middle class white woman, and 0:03:23.840 --> 0:03:28.440 so we know that there are complete ethnic differences socioeconomic differences. 0:03:28.800 --> 0:03:30.839 So we have enough for the middle of the Bell 0:03:30.919 --> 0:03:34.000 curve to make general recommendations and to guide the middle 0:03:34.000 --> 0:03:36.800 of the Bell curve. Right now, we're really trying to 0:03:37.040 --> 0:03:40.040 upscale the outliers, like what happens if you come from 0:03:40.080 --> 0:03:43.600 a Latino or pacifica background. How does culture and your 0:03:43.680 --> 0:03:48.280 genetics impact different risk factors. So the data gap is 0:03:48.320 --> 0:03:51.920 still there, but unfortunately it is still growing instead of 0:03:51.920 --> 0:03:54.880 shrinking between men and women, especially in the age of AI, 0:03:55.360 --> 0:03:58.120 because we start seeing AI and AI is turning out 0:03:58.160 --> 0:04:03.080 outcomes and insights based on that broken baseline of male data. 0:04:03.440 --> 0:04:05.840 So you know, we'll have healthcare professionals that are turning 0:04:05.880 --> 0:04:08.680 to places like open evidence for information. But when you 0:04:08.720 --> 0:04:13.040 compare open evidence versus a general chat like anthropics, Claude 0:04:13.720 --> 0:04:17.160 claud is actually better than what this particular medical one 0:04:17.240 --> 0:04:20.400 is supposed to be because the algorithms are learning from 0:04:20.440 --> 0:04:23.279 that poor baseline, whereas if you have a large data lake, 0:04:23.560 --> 0:04:25.640 then it can learn from more robust information. 0:04:26.279 --> 0:04:27.040 That's pretty amazing. 0:04:27.080 --> 0:04:29.520 I don't think many people know about this, and I'm 0:04:29.560 --> 0:04:32.520 sort of already taken back by that, are you saying 0:04:33.000 --> 0:04:38.560 there is a difference in the chemical system of a 0:04:38.600 --> 0:04:41.040 woman relative to a man, or a female relative to 0:04:41.080 --> 0:04:44.000 a mile or is it getting right down to the 0:04:44.080 --> 0:04:47.039 cellar level, at a cellular level, is there a difference 0:04:47.080 --> 0:04:48.720 between mile and female? 0:04:48.880 --> 0:04:49.200 Both? 0:04:49.560 --> 0:04:49.800 Right? 0:04:49.920 --> 0:04:50.200 Both? 0:04:50.240 --> 0:04:50.480 Wow? 0:04:50.720 --> 0:04:53.480 So if we think about in utero, we have XX 0:04:53.560 --> 0:04:56.320 versus XY, like this is primarily the research that we 0:04:56.400 --> 0:04:59.920 have right now on the binary sex differences. So we know, 0:05:00.000 --> 0:05:03.320 oh that what happens is the Y is just. 0:05:03.720 --> 0:05:05.839 A small chromo chromosomes. 0:05:05.880 --> 0:05:09.720 Yeah, right, So the Y chromosome is actually an X 0:05:09.760 --> 0:05:12.560 with half of it's turned off because as we start 0:05:12.600 --> 0:05:16.040 to have testosterone, it mutes the second half of an X. 0:05:16.560 --> 0:05:20.000 So when we see under a microscope, the X is 0:05:20.120 --> 0:05:22.600 huge and the Y is very small. So when we 0:05:22.640 --> 0:05:27.400 start thinking about sex differences from a chromosomal standpoint, it 0:05:27.480 --> 0:05:30.800 depends on the X and we have a silent X. Factors. 0:05:30.880 --> 0:05:33.479 That means when you have two x's they talk to 0:05:33.560 --> 0:05:35.479 each other to be able to turn certain genes on 0:05:35.520 --> 0:05:37.880 and off. When you have an X Y you lose 0:05:37.920 --> 0:05:40.599 some of that capability of having that conversation, which is 0:05:40.640 --> 0:05:45.680 why feeding forward we see things like less metabolic dysfunction 0:05:46.160 --> 0:05:49.279 in men versus women when we're looking at something like 0:05:49.320 --> 0:05:53.159 shift work, because the two x's are having a stronger 0:05:53.200 --> 0:05:57.039 conversation and a turn on the genetic profile to create 0:05:57.120 --> 0:06:01.720 metabolic dysfunction under circadium misalignment than the x y. So 0:06:01.760 --> 0:06:04.240 we have these specific sex differences, and then we have 0:06:04.400 --> 0:06:09.080 environmental considerations as well as sex hormones that then can 0:06:09.600 --> 0:06:12.680 create an epigenetic change. So we think about a lock 0:06:12.720 --> 0:06:16.280 and a key, So the hormones can be the key 0:06:16.320 --> 0:06:19.640 that unlocks a certain gene code even though it's not 0:06:19.720 --> 0:06:22.520 changing DNA. So what I mean by that, I'll take 0:06:22.680 --> 0:06:25.840 estrogen for an example, a muscle fiber. So everyone thinks 0:06:25.880 --> 0:06:29.360 that testosterone is responsible for building muscle tissue. This is 0:06:29.400 --> 0:06:31.960 why men get so bulky and can really put on 0:06:32.040 --> 0:06:35.520 lean mass really effectively. We look at testosterone in women. 0:06:35.520 --> 0:06:39.839 It doesn't work that way. Testosterone actually can inhibit muscle growth. 0:06:40.200 --> 0:06:40.520 Wow. 0:06:40.839 --> 0:06:45.159 But estrogen is a driver factor, driving factor for women's muscle. 0:06:45.560 --> 0:06:49.960 So it's responsible for how our basic basal cell or 0:06:49.960 --> 0:06:53.640 our satellite cell of muscle responds to tension, so it'll 0:06:53.720 --> 0:06:56.760 upturn it and turn on some stem cells of muscle 0:06:56.839 --> 0:07:01.599 to grow muscle. It's also responsible for how our contractile 0:07:01.640 --> 0:07:05.880 proteins will come together to create a contraction. So we 0:07:05.920 --> 0:07:08.760 know that estradyle or estrogen is so important for muscle 0:07:08.760 --> 0:07:11.920 function and bone function and women, where everyone on the 0:07:11.920 --> 0:07:15.200 outside of the bubble think it's testosterone because we've had 0:07:15.240 --> 0:07:18.960 all of this conversation about testosterone being muscle and bone building. 0:07:19.040 --> 0:07:21.600 Yes in the male body in the xy but in 0:07:21.640 --> 0:07:23.360 the female body it's completely different. 0:07:23.960 --> 0:07:26.840 Women have testosterone as well, but obviously not to the 0:07:26.920 --> 0:07:29.640 levels of men have. So what is the function of 0:07:29.640 --> 0:07:30.960 testosterone and women then. 0:07:31.280 --> 0:07:34.160 So we see that it does help with bone strength, 0:07:34.320 --> 0:07:41.160 it's libido oriented. It also counters some of estrogen's what 0:07:41.200 --> 0:07:45.640 we call cell building capacity, so it counters some of 0:07:45.680 --> 0:07:49.080 what estrogen does. So does progesterone, and then all three 0:07:49.160 --> 0:07:53.200 of the female sex hormones can kind of break down 0:07:53.240 --> 0:07:56.040 to certain steroids to then help other systems of the body. 0:07:56.160 --> 0:07:58.080 So they work in conjunction. It's just what is the 0:07:58.160 --> 0:08:01.400 ratio Whereas men have a lot of testosterone and they 0:08:01.400 --> 0:08:03.320 have a little bit of estrogen and a little bit 0:08:03.320 --> 0:08:07.360 of progesterone, so they counter each other but in different ways. 0:08:07.760 --> 0:08:10.040 Is it fair to say therefore when you were talking 0:08:10.080 --> 0:08:12.840 about the X and Y chromosomes and how the Y 0:08:12.960 --> 0:08:15.400 chromosome is effective, the next sort of like an X 0:08:15.480 --> 0:08:18.000 chromosome with half the half functions turned off. 0:08:19.280 --> 0:08:20.840 Is it because. 0:08:20.440 --> 0:08:23.400 We have those like a male have those X Y 0:08:23.520 --> 0:08:27.000 chromosomes in them in their cells, that as a result 0:08:27.040 --> 0:08:32.360 of that, those chromosomes then express different chemicals, so different 0:08:32.360 --> 0:08:34.840 hormones into our whole system. And as a result of that, 0:08:35.160 --> 0:08:38.679 we males respond differently to the way the two X 0:08:38.760 --> 0:08:42.600 chromosomes and the female cell will get express certain hormones 0:08:42.640 --> 0:08:45.240 for them to respond their way. Is that what we're 0:08:45.240 --> 0:08:47.200 talking about when it come we're going from the settling 0:08:47.280 --> 0:08:48.760 a level now to the chemical level. 0:08:48.960 --> 0:08:51.880 But that is the that seems to be the procedure. Yeah, 0:08:51.960 --> 0:08:52.280 Is that right? 0:08:52.320 --> 0:08:55.760 Exactly? Yeah? And I mean I like using caffeine as 0:08:55.840 --> 0:09:00.560 an example, right, We know that caffeine can affect you 0:09:00.640 --> 0:09:02.280 or not affect you. And so when we look at 0:09:02.440 --> 0:09:06.120 a genetic standpoint, we see that there are certain what 0:09:06.160 --> 0:09:09.120 we call alleles. So that's part of a genetic code, 0:09:09.640 --> 0:09:13.199 and if you have two alleles of this particular gene, 0:09:13.200 --> 0:09:15.720 then you're really sensitive, regardless of your man or a woman. 0:09:16.000 --> 0:09:18.480 And do you get one from mom, one from dead right, yep. 0:09:18.760 --> 0:09:20.720 But when it comes down to when you drink caffeine 0:09:20.760 --> 0:09:24.560 what happens. So when you drink caffeine, women's bodies tend 0:09:24.600 --> 0:09:26.360 to hold on to it for a longer period of 0:09:26.400 --> 0:09:30.160 time because those alleles that turn on the response to 0:09:30.240 --> 0:09:34.240 caffeine and women, they turn on an enzyme, but the 0:09:34.320 --> 0:09:37.600 response of that enzyme is not as fast or as 0:09:37.720 --> 0:09:39.880 robust as it is when it's turned on by the 0:09:40.040 --> 0:09:43.040 X Y. So we can have the same chemical coming in, 0:09:43.600 --> 0:09:45.600 we could have the same what we call sip gene 0:09:45.679 --> 0:09:49.240 and alleles, but it's the expression of the chemical response 0:09:49.360 --> 0:09:52.880 from those alleles based on xx versus x Y that 0:09:53.000 --> 0:09:54.640 determines caffeine clearance. 0:09:55.280 --> 0:09:56.840 Can I just check on that caffeine paige? 0:09:57.120 --> 0:10:00.080 Based on when you say caffeine clearance, do you I 0:10:00.080 --> 0:10:03.319 mean the time it takes for the caffeine to have 0:10:03.840 --> 0:10:07.640 an effect on the on you know, on on my 0:10:07.679 --> 0:10:10.439 brain or do you do amount the time. 0:10:10.240 --> 0:10:13.040 It lasts, how long it lasts, and how long it clears. 0:10:13.080 --> 0:10:14.560 So this is why you have a lot of the 0:10:14.559 --> 0:10:16.760 guys you're like, Oh, I could have an espresso after 0:10:16.800 --> 0:10:18.640 dinner and I could still go to sleep, not a problem, 0:10:18.760 --> 0:10:22.000 not me. But then then women are like, oh, I 0:10:22.000 --> 0:10:25.240 can't have it afternoon because then I really can't sleep. 0:10:25.679 --> 0:10:26.040 Wow. 0:10:26.160 --> 0:10:30.200 Yeah, how does that then inform a woman as to 0:10:30.520 --> 0:10:32.840 let's say we're talking, because it's going to be difficult 0:10:32.920 --> 0:10:35.080 because you've got different age groups, But let's say a 0:10:35.120 --> 0:10:38.800 thirty to forty year old woman who maybe hasn't had kids. Perhaps, 0:10:39.559 --> 0:10:41.920 how does that what you just told me? Then inform 0:10:41.960 --> 0:10:45.319 a thirty to forty year old woman to prepare for 0:10:45.360 --> 0:10:50.560 an exercise regime? And what is it that you if 0:10:50.600 --> 0:10:52.640 you were advising this particular individual, and this is not 0:10:52.640 --> 0:10:55.800 an advice show, but if you advising this particular individual hypothetically, 0:10:57.000 --> 0:10:58.680 what would they be trying to build? 0:10:59.520 --> 0:11:02.520 So this this is a really interesting decade from thirty 0:11:02.520 --> 0:11:07.079 to forty because one, we're still trying to understand did 0:11:07.120 --> 0:11:10.680 you reach peak bone mass and were you capable of 0:11:10.720 --> 0:11:13.000 reaching peak bone mass and muscle mass when you were 0:11:13.000 --> 0:11:15.600 in your teens in twenties, Because if you start hitting 0:11:15.600 --> 0:11:18.480 your early thirties and you didn't hit your peak bone mass, 0:11:18.520 --> 0:11:20.840 then that's what we have to worry about. Because you 0:11:20.880 --> 0:11:23.280 get to your mid thirties and you start getting into 0:11:23.760 --> 0:11:28.720 more hormone dysfunction or perimenopause, which can accelerate bone loss. 0:11:29.080 --> 0:11:31.480 So when we're talking to someone about an exercise routine, 0:11:31.600 --> 0:11:34.880 especially in our thirties to forties, we lean into what 0:11:34.920 --> 0:11:38.160 has been lifestyle habits and what is the trajectory if 0:11:38.240 --> 0:11:41.600 you haven't reached the peak span of that particular system. 0:11:42.200 --> 0:11:44.280 So for someone who's thirty to forty, those are the 0:11:44.280 --> 0:11:46.520 first things I talk about. I'm like, Okay, what was 0:11:46.520 --> 0:11:49.200 your lifestyle when you were a teenager, what was your 0:11:49.200 --> 0:11:52.480 lifestyle when you were in your twenties, what's your training history? 0:11:52.640 --> 0:11:54.640 Because from there I can say, hey, you know what, 0:11:55.280 --> 0:11:57.640 we want to really boost the peak span of your 0:11:57.679 --> 0:12:00.600 bone because we know that bone mass peaks for both 0:12:00.640 --> 0:12:02.840 men and women in their early twenties, and if we 0:12:02.880 --> 0:12:05.560 haven't reached that peak bone mass, we've missed peak span. 0:12:06.000 --> 0:12:08.680 We want to build that before we lose it, because 0:12:08.960 --> 0:12:10.880 if we don't build it as much as we can, 0:12:11.240 --> 0:12:13.720 then the cliff of the drop off is so severe 0:12:13.840 --> 0:12:16.480 that we're facing osioporosis in our late forties. 0:12:16.559 --> 0:12:16.760 Wow. 0:12:17.200 --> 0:12:22.040 So this is where it becomes really I guess, particular 0:12:22.320 --> 0:12:24.920 in the type of exercise that we do in which 0:12:24.960 --> 0:12:28.040 decade we're in in our teams. Through our twenties or 0:12:28.080 --> 0:12:30.760 early thirties, you can pretty much do what you want 0:12:30.800 --> 0:12:33.960 and you're going to get pretty good results. When we 0:12:34.000 --> 0:12:37.760 start getting into our early thirties to our late thirties, 0:12:38.160 --> 0:12:42.280 women really start to question what's going on. We start 0:12:42.280 --> 0:12:45.200 seeing more and more what we call ann ovulatory cycles 0:12:45.320 --> 0:12:49.439 or regular minstrual cycles. That's an early sign of perimenopause. 0:12:49.559 --> 0:12:51.760 If you're not seeing that, when we start to see 0:12:52.840 --> 0:12:55.360 less of a response to the training that you're doing, 0:12:55.960 --> 0:12:59.599 so it might take a greater effort or more recovery 0:12:59.640 --> 0:13:03.400 to get the same gains as a male counterpart. Or 0:13:03.480 --> 0:13:06.280 even if you're comparing yourself to your early thirties to 0:13:06.320 --> 0:13:09.679 your late thirties, you'll see that there is a significant 0:13:09.760 --> 0:13:12.839 difference between the way that your body responded. And it's 0:13:12.880 --> 0:13:15.880 not an age factor. It's a sex hormone factor because 0:13:15.960 --> 0:13:18.319 men won't start to experience that until they're in their 0:13:18.360 --> 0:13:21.040 mid to late forties to fifties, So there is this 0:13:21.080 --> 0:13:24.199 whole decade shift in the thirties to forties is really important. 0:13:24.559 --> 0:13:26.840 We're talking about how are we going to maximize our 0:13:26.840 --> 0:13:29.760 peak span, which is each system reaches a peak at 0:13:29.800 --> 0:13:32.200 different points in our life, and we want to be 0:13:32.240 --> 0:13:34.880 able to maximize that so that the cliff of drop 0:13:34.920 --> 0:13:38.240 off is way less that we have to worry about 0:13:38.360 --> 0:13:42.480 hitting the bottom when we get to our late forties 0:13:42.559 --> 0:13:44.599 early fifties and having to rebuild. 0:13:44.720 --> 0:13:47.240 And I'm picking on thirty forties for particular reason because 0:13:47.240 --> 0:13:49.200 they don't want to go to forty fifty to fifty sixty, 0:13:49.480 --> 0:13:52.000 but just starting on thirty forties, what are the sort 0:13:52.040 --> 0:13:55.599 of questions they're asking themselves in informing themselves as to 0:13:55.640 --> 0:13:58.800 how they should excose between thirty and forty relative to say, 0:13:58.840 --> 0:14:02.120 what they should have they made done from fifteen to thirty. 0:14:02.600 --> 0:14:04.640 I mean, do they ask themselves or did I play 0:14:04.640 --> 0:14:08.760 soccer or football? Was I a basketball or a netballer? 0:14:09.000 --> 0:14:11.120 Did I lift weights? What are the sort of questions 0:14:11.640 --> 0:14:12.320 or none of those? 0:14:12.360 --> 0:14:14.360 Probably? What are the sort of questions are those are? 0:14:15.000 --> 0:14:18.280 So if we're looking at interminute sport like soccer or 0:14:18.360 --> 0:14:22.000 rugby or even netball, those are all high intensity, low 0:14:22.040 --> 0:14:24.960 intensity that's really good polarization and there's lots of agility, 0:14:24.960 --> 0:14:28.840 appropriate reception. Did I lift weights? Great? Yes, because then 0:14:28.880 --> 0:14:30.760 we know that you're also putting impact on the bone 0:14:30.800 --> 0:14:33.160 that's going to help reach that peak bone mass. The 0:14:33.240 --> 0:14:35.960 other question that we really need to dig into is 0:14:36.040 --> 0:14:40.040 what was your nutrition. Were you able to fuel for 0:14:40.880 --> 0:14:44.280 your exercise and recover appropriately from training. Were there times 0:14:44.280 --> 0:14:47.440 where you lost your period or times where became really 0:14:47.440 --> 0:14:50.240 irregular or did you start late like the minstrual cycles 0:14:50.240 --> 0:14:53.080 a big telling on what we call energy availability, because 0:14:53.080 --> 0:14:55.920 if we get into times of low energy availability, it 0:14:56.120 --> 0:14:59.920 mutes all of our systems. So we're not really maximizing 0:15:00.120 --> 0:15:04.360 muscle cell development and growth and strength development, we're not 0:15:04.520 --> 0:15:08.720 really maximizing bone turnover. If a woman is saying, oh, yeah, 0:15:08.760 --> 0:15:11.720 I played soccer, but I had a lot of stress reactions, 0:15:12.160 --> 0:15:15.280 so not full stress fractures, but stress reactions in the bone, 0:15:15.320 --> 0:15:17.440 then I know that they didn't reach peak bone mass 0:15:17.680 --> 0:15:20.800 because their bone isn't strong enough to withstand the intermittent 0:15:21.160 --> 0:15:24.800 activity of soccer. Did you have an ACL injury or 0:15:24.880 --> 0:15:28.560 any kind of other soft tissue injury. From a mechanistic standpoint, 0:15:29.160 --> 0:15:32.160 most women who play soccer have some kind of knee issue, 0:15:32.200 --> 0:15:35.280 and that's because they're overdeveloped in their quad and not 0:15:35.400 --> 0:15:37.720 developed enough in their posterior chain. So then we have 0:15:37.800 --> 0:15:39.960 to look at the strength training that they're doing. So 0:15:40.000 --> 0:15:42.040 it's really if I was going to sit down with 0:15:42.120 --> 0:15:44.000 someone and ask them a question so they can ask 0:15:44.040 --> 0:15:47.560 this themselves. When I was fifteen to thirty, what was 0:15:47.600 --> 0:15:50.080 my sporting like life? Did I have big holes in 0:15:50.120 --> 0:15:53.040 my sporting life? Was I someone who just ran or 0:15:53.080 --> 0:15:56.840 someone just rowed, or someone who just swam. That isn't 0:15:56.920 --> 0:15:58.440 kind of the kind of stuff that you can do 0:15:58.520 --> 0:16:00.600 to build bone. So we have to think of putting 0:16:00.600 --> 0:16:03.640 in some strength training, some jump training. Was I someone 0:16:03.680 --> 0:16:06.760 who did lots of intermittent sport? Fantastic? You have a 0:16:06.840 --> 0:16:09.360 leg up on peak span, because we know that that's 0:16:09.480 --> 0:16:15.360 taxing cardiovascular system, it's helping metabolic control, it's helping reduce 0:16:15.440 --> 0:16:18.200 body fat, and it's putting different load on the bone. 0:16:18.400 --> 0:16:21.640 But we still don't have a large aerobic base, so 0:16:21.800 --> 0:16:23.720 maybe we need to work on that, and we also 0:16:23.800 --> 0:16:26.840 need to work on the weaknesses within in the weight 0:16:26.920 --> 0:16:29.640 room so we don't get into soft tissue injury and 0:16:29.680 --> 0:16:32.000 we can keep building the bone and the muscle that 0:16:32.040 --> 0:16:35.920 we need. So it's really, what have you done from 0:16:35.960 --> 0:16:38.920 a training history and what do we need to maximize 0:16:38.920 --> 0:16:39.560 what you didn't do? 0:16:40.040 --> 0:16:42.280 Is it too late at thirty to forty to start 0:16:42.320 --> 0:16:44.400 to do this resistance work. 0:16:44.600 --> 0:16:47.520 Not at all, Not at all. It's never too late. 0:16:47.640 --> 0:16:49.680 There was this really cool study that came out two 0:16:49.680 --> 0:16:53.760 months ago from the UK that was actually looking at 0:16:53.760 --> 0:16:56.720 this specific question from muscle and muscle strength. So it 0:16:56.720 --> 0:16:59.840 took eighteen to twenty two year old men and women 0:17:00.440 --> 0:17:02.920 and seventy five to eighty year old men and women 0:17:03.160 --> 0:17:06.000 that had never lifted weights before, put them both on 0:17:06.040 --> 0:17:09.240 the same four week progressive resistance training, so they're all 0:17:09.240 --> 0:17:13.640 doing relative strength work to their body weight and ability. 0:17:14.280 --> 0:17:16.600 And then they were looking at the strength of the 0:17:16.640 --> 0:17:19.919 contraction and the tonality, so that means how fast the 0:17:19.960 --> 0:17:23.560 nerve conducted to create a contraction. So the old line 0:17:23.560 --> 0:17:25.760 of thought was as you get older, you can't develop 0:17:25.800 --> 0:17:29.359 a really fast contraction, that the ability to generate power 0:17:29.440 --> 0:17:32.920 is not there. This study showed it's completely not true 0:17:33.400 --> 0:17:36.000 that regardless of where you are, because the body is 0:17:36.200 --> 0:17:40.120 very malleable and responds to stress, that wherever you are 0:17:40.160 --> 0:17:43.800 in an age span, you can improve your muscle function. 0:17:44.119 --> 0:17:46.360 And this is what we're after, especially when we're talking 0:17:46.400 --> 0:17:51.280 about avoiding sarcopina or avoiding osteoporosis. Does not matter how 0:17:51.280 --> 0:17:54.040 old you are, you can still develop power and strength 0:17:54.280 --> 0:17:55.480 and lean mass and bone. 0:17:56.200 --> 0:17:58.320 Maybe you could define what you mean by muscle function 0:17:58.400 --> 0:18:04.600 because it's your bility, power, strength, durance. Do I mean 0:18:04.720 --> 0:18:07.080 there's probably a number of factors towards what from a 0:18:07.080 --> 0:18:08.760 scientific point of view, what are you talking about? 0:18:09.840 --> 0:18:13.320 So when we're talking about muscle muscle function, I'm bringing 0:18:13.359 --> 0:18:16.600 it right down to central nervous system, not how much 0:18:16.680 --> 0:18:18.399 muscle we have, because we could have a lot of 0:18:18.480 --> 0:18:21.439 muscle mass, but that doesn't mean that it can respond 0:18:21.520 --> 0:18:25.120 really quickly. Say you step off a curb when you're older, 0:18:25.160 --> 0:18:29.480 and you don't have the muscle function to quickly correct yourself. 0:18:29.880 --> 0:18:31.680 So you've done for Beeva exactly. 0:18:31.320 --> 0:18:33.919 Because we know that if you're in your seventies and 0:18:33.960 --> 0:18:36.960 you break your hip, you have a sixty percent chance of. 0:18:36.960 --> 0:18:38.520 Dying within two years of something. 0:18:39.119 --> 0:18:43.000 So when we're talking about muscle function and how fast 0:18:43.040 --> 0:18:45.359 that nerve conducts and how fast it can affect the 0:18:45.480 --> 0:18:48.520 muscle fibers to contract, that's what we're after. And that's 0:18:48.560 --> 0:18:52.240 also why we say pure strength and power, because that's 0:18:52.359 --> 0:18:55.120 connecting the central nervous system to be able to respond 0:18:55.240 --> 0:18:59.919 quickly to a stimulus to then create a nerve impulse 0:19:00.200 --> 0:19:02.600 down to a whole bunch of muscle fibers to coordinate 0:19:02.640 --> 0:19:05.639 them to contract quickly, and that's what we're after. So 0:19:05.680 --> 0:19:08.320 when we talk about strength training, that's the very first 0:19:08.640 --> 0:19:12.160 mechanism of adaptation is a central nervous system being able 0:19:12.200 --> 0:19:17.360 to tap into quick conduction and really grabbing muscle fibers 0:19:17.359 --> 0:19:19.920 together to coordinate them to contract at the same time 0:19:20.080 --> 0:19:23.439 really strongly, and that's the important part of muscle function. 0:19:23.840 --> 0:19:26.719 Then we can start talking about developing more mass. And 0:19:26.760 --> 0:19:29.080 as you're developing the mass, we also want to have 0:19:29.119 --> 0:19:32.520 that central nervous system thing. The good thing about strength 0:19:32.520 --> 0:19:35.280 training is it doesn't matter what rep range you're in, 0:19:35.320 --> 0:19:37.920 you're going to develop mass. But as we get older, 0:19:37.960 --> 0:19:41.280 we want to focus on the heavier loads and the 0:19:41.320 --> 0:19:44.119 lower rep range to keep tapping into that central nervous 0:19:44.119 --> 0:19:47.240 system because we want to generate that power and that 0:19:47.320 --> 0:19:52.000 quick conduction of the nerve because that's very protective. We 0:19:52.040 --> 0:19:57.320 talk about preventing frailty, we talk about skeletal longevity, and 0:19:57.400 --> 0:19:59.840 all of that is on this power based part. And yes, 0:20:00.160 --> 0:20:02.920 will develop mass regardless if you're a man or a woman, 0:20:03.440 --> 0:20:06.399 regardless of what strength or what rep rains you're in. 0:20:06.440 --> 0:20:09.119 But we really try to pull people who are the 0:20:09.200 --> 0:20:12.440 forties plus down into the power based of a zero 0:20:12.560 --> 0:20:15.440 to eight reps at a heavier load to really tap 0:20:15.480 --> 0:20:18.760 in the central nervous system to maintain the type two fibers, 0:20:19.119 --> 0:20:22.240 to maintain agility, appropriate reception and reaction. 0:20:23.160 --> 0:20:27.440 Is that the reason therefore that some exercises like for example, 0:20:27.440 --> 0:20:30.360 and this applies amount of female like for example, our 0:20:30.400 --> 0:20:34.480 deadlifts are important because say, the central of the system 0:20:34.520 --> 0:20:37.840 is sort of activating a lot of muscles, not just one. 0:20:38.560 --> 0:20:40.840 A compound Movement's probably a better way putting it, is 0:20:40.880 --> 0:20:42.640 that the reason that's so important. 0:20:42.760 --> 0:20:45.919 Yes, because it is coordinating total body. And this is 0:20:45.960 --> 0:20:48.240 a functional movement. So if we talk about a compound 0:20:48.280 --> 0:20:50.919