Exercise, nutrition and recovery for women | Alyssa Olenick (Part 2)

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 25 March 2024

⏱️ 110 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #306. How can women build muscle, commit to an exercise program, and manage menopause weight gain? Dr Alyssa Olenick returns today to finish our conversation on exercise and recovery for women, answering these questions and many more. You’ll learn how women should be training differently from men, including what you should implement and avoid. We discuss how to grow your booty, how to tell if you’ve trained hard enough, and how to train regularly. Dr Olenick also covers whether cold water immersion is safe and beneficial, what to do about weight gain during menopause, and what you should be supplementing with. Specifically, we discuss: Intro (00:00) Understanding Sex Differences in Training: Tailoring Workouts for Women (01:59) Mastering RPE for Effective Workouts: A Beginner's Guide (13:16) The Ideal Weekly Routine for Booty Gains: Quality Over Quantity (23:34) How do you know if the workout program is effective? (29:07) Navigating Soreness and Recovery in Strength Training (39:02) Cold water emmerson and reducing muscle soreness (49:03) Navigating the Menopause Conundrum: Understanding Weight Gain and Body Changes (56:21) How Resistance Training Transforms Women's Health During Menopause (1:08:00) Zone 2 Training vs. High-Intensity Workouts: What's Best for Women? (1:17:50) HIIT Explained: Maximizing Benefits with True High-Intensity Interval Training (1:27:02) Demystifying Supplements: What Really Works for Fitness and Recovery (1:35:25) Breaking Myths: The Truth About Women, Hormones, and Strength (1:41:02) Outro (1:44:13) Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts. Make sure to listen to her first episode on The Proof here. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Transcript

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0:00.0	You want to grow your butt, you're going to have to eat.
0:02.0	That's the first mistake that people make when they're trying to grow their butt.
0:05.8	It takes a lot of calories to grow a butt, so I'm just going to put that out there.
0:09.1	So it's more about that proximity to failure than it is necessarily about the perfect reps and sets of that.
0:14.9	So you know if you have to have a range.
0:16.6	And so don't think about it as I stop at 8.
0:19.9	I stop when I only have two left.
0:22.5	Like, and especially this trendiness,
0:24.0	just like the cycle training of menopause specific workout programs
0:27.2	because for many of these women,
0:29.8	they never, they maybe ran or did cardio or walk, but they never did resistance training.
0:34.0	Trust me.
0:35.0	If I could quick fix my recovery, I would be doing it,
0:38.0	but unfortunately it just looks a lot like going to bed really early.
0:40.0	Today we are back with Alyssa Olnek PhD for part two of our conversation on
0:48.0	optimizing exercise for women. If you haven't listened to part one that went up last week, I suggest starting there and then listening to part two, today's conversation.
0:59.0	Across the two parts you'll learn about myths related to women and exercise, whether women should approach
1:04.7	resistance training and cardio differently to men. How to set up resistance training to grow
1:09.8	a particular muscle group, for example your booty, why restricting calories and or carbohydrates
1:16.0	might be holding back your progress in the gym. How to know that your sets in the gym are actually
1:22.4	effective? How to know if you're over training
1:24.8	and need to reduce your load or even take a day off, whether you should ice plunge, how to do
	...

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