Physical strength

Controversial is maybe not the exact right word, but, uh, but some surprising findings there, so we'll, we'll go through that one, and listeners that have listened to the, uh, to all of the last, uh, episodes will probably guess which one that is.

But, uh, let's just jump into my first one, uh, to get going, and, uh, the first study that I want to cover today is called Strength and Speed Training Practices for Olympic Endurance Sports: Insights from World-Class Coaches.

So this is, uh, one study in, uh, in a s- bigger project by a Norwegian group of researchers including, uh, Thomas Haugen, Espen Thømnesen, uh, Øivind Sandbakk, and others.

And, uh, in previous studies that they've published from the same project, they discussed how Norwegian coaches in, uh, a number of Olympic endurance sports, uh, long di-distance running, uh, cy-road cycling, triathlon, sw-swimming and speed skating, cross-country skiing, et cetera, how they program, what their training principles look like.

So having that reserve of extra muscle mass means that if you have periods where it starts to diminish and atrophy, for instance, because you're bedridden, which is something that's at least temporarily more and more likely to happen to you as you get older, it means you have that reserve so that even if you spend a period of time not being able to do anything, bedridden, et cetera, or not able to exercise, maybe you've injured something, you can't walk for a while, all that kind of stuff, that you still have ample reserve.

Does that make sense? So number two is, Strength predicts longevity more reliable than visual muscularity.

So in a meta-analysis of 38 studies involving 1.9 million participants, higher hand grip strength was associated with 31% lower all-cause mortality.

31% less likely to die of anything, that means.

They do two or three back-to-backs on a Saturday morning, that kind of thing.

So this is a, this is a really good use case for that, and es- and if you're strength training, it's gonna help, you know, just from the, you know, just to get a little nerdy for a moment, it's gonna help regulate the calcium handling in the muscle fibers, right? So it's gonna directly support muscle force production, so it's gonna really help with the force times it, it's, it's gonna help with your power, right? Your strength- Yes ...

and your power as well.

Yes.

Have you ever tried canoeing? It can be hard.

You need to have strength.

balance, teamwork, and trust.

You also have to be able to stay calm if you fall into the water.

At three o'clock that afternoon, they all reached Jilin Island.

They then began paddling back towards Hoping Island.

The event was not only about physical strength, 体力, it also required teamwork and trust.

Jilong officials, 官方, say the city wants to make public transportation and other areas more accessible.

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Now, let's get into the show.

Now, if a woman wants to lose body fat, preserve her muscle and stay strong and metabolically healthy as she ages, what are a handful of things you would tell her to focus on above everything else?

Strength training.

I mean, do whatever exercise makes you happy.

Something is better than nothing, but strength training.

You feel it everywhere else.

Welcome to Muscle Strength and Menopause, the podcast for women over 40 who refuse to accept that nothing works anymore.

I'm your host, Sarah Franza, a certified nutrition coach, fitness expert, and hormone and menopause specialist, and the founder of the science-backed Hourglass Body Method.

After losing 50 pounds in my 40s and helping hundreds of women transform their bodies and life, I'm here to show you the real way to lose fat, build muscle, and get stronger in midlife without burnout, starvation, or shame.

Because muscle is your menopause superpower, and we're about to show you how to claim it.

Let's dive in.

Welcome, everyone, back to another live recording of the podcast, Muscle Strength and Menopause.

So today I want you to picture a woman.

have anything to do with you personally like it's me that will be failing leave me alone like that i'm good so okay

thank you i mean i was gonna ask how you you know navigate being visibly strong in this society but you've you've sort of answered that through these questions so i think i'll ask does physical strength you know the feeling of physical strength in your body does it translate to feeling like you know strong maybe when it comes to when you're dealing with you know dealing with life here dealing with life as someone who is you know quote unquote other because being a gender being a sexual i'm sure you get pressure from especially you know being a romantic i'm sure you get pressure maybe from your parents to date or go out and it's like you don't really have interest in any of that and that's not in the cards for you so you know all of that how does this do you feel that maybe when you're When you're physically strong, when you can handle these, you can lift weights, does it translate in other areas of your life? Does it make you feel like you can handle things a little bit better than maybe before you were going to the gym?

Yeah, I mean, I feel the gym has actually had a lot of, you know, effects on other areas of my life.

So, yes, there's a lot of carryover.

I may not be applying that.

where I should be applying it though, but you know, I feel like, yes, all this stuff, like how I feel in the gym, I'm like, you know what, this can apply to literally anything in my life and everything is within my power to change or to deal with, to endure.

So yes, I do get a lot of strength in my regular life, you know, not physical strength, but emotional, mental strength from going to the gym.

And I mean, even like on the biological level, It does help with mental health and strength.

We don't have to carry the water.

But, but for most of our evolutionary history, people had to, had not only to do endurance phy- physical activities, you know, walk and run and things like that, they also had to do strength-based activities.

And strength, of course, builds -- Strength activities build muscle.

And so as we lack that, those strength, uh, activities, our mus- muscles are a use-it-or-lose-it tissue, and we-- and well, well, if you don't use it, we lose it.

In terms of evolution, being hungry is stressful.