Snack Time | May 2024
Why women are not small men, VO2 max predicts lifespan, and the protein hack all my clients use
Dear Reader,
On Friday morning, I had the honor of speaking at BodySpec, a top provider of DEXA scans, about menopause's effects on body composition. Just before the event, their CMO texted me that 540 people had RSVP'd for my digital health hangout — and my stomach did a flip. I took a deep breath, reminded myself that I can do hard things and said out loud, “this one is for Mom.”
A lot of what I do gets dedicated to my late mother, who sadly missed out on today's preventative health knowledge. My commitment to sharing vital education is not just for her, but for all mothers.
Studies confirm that a mother's health significantly influences her child's well-being. By coaching my female clients and educating my predominantly female audience, I focus on the family member who makes the greatest impact. My inbox is filled with messages from readers, followers, and friends who share my articles or recommendations with their male partners.
Women are the connective tissue of society — holding us all together by caretaking, nurturing, and taking decisive action. Echoing the role of maternal figures everywhere, I encourage you this upcoming Mother’s Day to pause to care for yourself and impart something valuable to a loved one.
xoCelia
Welcome to Snack Time, my monthly roundup of fascinating health and wellness news. Whether it’s a headline, podcast, product discovery, or helpful resource, this post offers quick, digestible bites to nourish and educate those short on time but eager to stay informed.
Train Like a Woman
From the benefits of cold plunges to fasted workouts, it turns out that much of the training, recovery and weight loss advice out there might not be as effective for women. Female hormones make them less resilient to stressors, even the favorable ones that purport to boost longevity or performance. Dr Stacy Sims, international exercise physiologist and nutrition scientist, best known for her TED Talk, Women Are Not Small Men, challenges traditional protocols that do not consider women’s complex hormones.
LISTEN: Episode 249 of Behind Her Empire with Dr Stacy Sims, who breaks it down in an easy-to-understand conversation about how women should eat, train and build muscle. This is a must listen that uncovers some fascinating news such as when carbs are important, how creatine boosts more than muscle growth and her thoughts on how to effectively lose weight.
A Marker for Longevity
Once a metric only known in elite athletic circles, VO2 max, the two digit number that indicates how well your body metabolizes oxygen, is becoming more mainstream thanks to the growing conversation about longevity. You might have heard that VO2 max is a strong predictor of longer life span, but did you know it declines by approximately 10% per decade starting at around 25? The good news is that you can maintain or even increase it with consistent, dedicated activity.
READ: New York Times — This Test Might Be the Best Way to Track Fitness and Longevity for a good overview of VO2 max, why a higher score is better, the debate about the efficacy of wearables and a cheaper way to measure fitness performance than the standard lab test.
Boosting Your Protein
When it comes to enhancing body composition, my emphasis leans heavily toward building muscle rather than solely focusing on weight loss. Muscle is metabolically active, burning glucose even during rest and facilitating the calorie deficit necessary for fat burning—our ultimate goal. Adequate protein intake coupled with resistance training is crucial for muscle growth, essential for maintaining strength and power, which naturally decline with age.
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As an integrative nutrition health coach, I always begin with diet and lifestyle modifications and find ways for my clients to get their nutrients from whole foods. However, supplementation can be an effective tool, when used correctly.
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All writing is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment.