Longevity Debate: The Truth About Weight Loss, Muscle, and Creatine!
In this episode of The Diary Of A CEO, experts Vonda Wright, Mary Claire Haver, Natalie Crawford, and Stacy Sims discuss women's health, exercise, and longevity. The conversation examines the crucial role of muscle mass in women's health, exploring how strength training benefits everything from bone density to brain function. The experts also address how women can optimize their exercise routines based on their menstrual cycles and hormonal changes.
The discussion extends beyond exercise to cover comprehensive aspects of women's health throughout different life stages. Topics include the effects of environmental toxins on reproductive health, the importance of proper nutrition and protein intake, the impact of sleep quality, and the role of supplements like creatine. The experts also examine specific considerations for perimenopausal and menopausal women, including the benefits and timing of hormone replacement therapy.
This is a preview of the Shortform summary of the Oct 27, 2025 episode of the The Diary Of A CEO with Steven Bartlett
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1-Page Summary
Women's Exercise and Strength Training
Experts Vonda Wright, Mary Claire Haver, and Natalie Crawford emphasize that muscle mass is crucial for women's health and longevity. According to Wright, muscle helps produce brain neurons, while Crawford notes its importance in fighting [restricted term] resistance and inflammation. Haver warns about the osteoporosis epidemic among women, highlighting how muscle mass directly correlates with stronger bones.
The experts recommend adjusting exercise routines based on menstrual cycles. Stacy Sims explains that women often feel strongest around days 6-14 of their cycle when estrogen levels are high, making it an ideal time for intense training. However, Crawford emphasizes the importance of listening to one's body rather than following rigid guidelines.
Regarding strength training, Sims advocates for heavier weights over moderate-intensity cardio, noting its superior benefits for muscle building and bone density. The LIFT-MORE study shows that even elderly women with osteoporosis can safely benefit from supervised heavy weightlifting.
Women's Nutrition, Fasting, and Hormones
A diet rich in protein, fiber, and healthy fats is essential for building muscle and maintaining hormonal balance. Sims recommends a plant-forward diet, particularly for perimenopausal women, while incorporating moderate amounts of red meat and healthy fats from sources like olive oil and nuts.
The experts caution against intermittent fasting for women. Haver notes the difficulty of meeting protein goals while fasting, and Sims warns that fasting can disrupt hormonal balance. Crawford adds that fasting may lead to increased visceral fat storage and inflammation.
As women approach menopause, their nutritional needs change. Haver emphasizes the increasing importance of protein intake with age, particularly for preventing frailty. The experts stress the need for anti-inflammatory nutrition choices during perimenopause.
Environmental Toxins and Their Impact on Women's Health
Crawford discusses how environmental toxins, particularly endocrine disruptors like BPA, can accelerate reproductive aging and lower ovarian reserve. She recommends practical steps to reduce exposure, such as avoiding plastic containers for hot foods, using clean cookware without non-stick surfaces, and filtering water.
Sleep and Its Role in Women's Health
Sims emphasizes that quality sleep is non-negotiable for women's health, affecting everything from metabolism to fertility. Sleep disruption is particularly common during perimenopause and menopause, as explained by Crawford and Haver, often due to hormonal changes and symptoms like hot flashes.
Supplements For Women's Health Across Lifespan
The experts recommend several key supplements for women's health. Wright suggests vitamin D, magnesium, omega-3s, and creatine. Sims explains that creatine particularly benefits women, who typically have lower stores, supporting brain, heart, gut, and muscle function. For menopausal women, Wright emphasizes the benefits of monitored hormone therapy for protecting bone density, while Haver cites the LIFT-MOORE trial showing enhanced results when combining hormone replacement therapy with resistance training.
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Counterarguments
- While muscle mass is important, it's not the only factor in women's health and longevity; cardiovascular health, mental health, and other factors also play significant roles.
- The recommendation to adjust exercise routines to menstrual cycles may not be practical or beneficial for all women, as cycle lengths and symptoms can vary greatly.
- Heavy weightlifting may not be suitable for all women, especially those with certain health conditions or physical limitations; a personalized approach to exercise is often necessary.
- A diet rich in protein, fiber, and healthy fats may not be optimal for all women due to individual health needs, dietary restrictions, or preferences.
- Some research suggests that intermittent fasting can have health benefits, and its effects can vary from person to person; it may not be inherently disruptive to hormonal balance for all women.
- The emphasis on protein intake with age may overlook the importance of a balanced diet that includes a variety of nutrients necessary for overall health.
- While reducing exposure to environmental toxins is generally good advice, the impact of BPA and similar toxins on reproductive aging and ovarian reserve may not be significant for all women, and the ability to reduce exposure can be limited by socioeconomic factors.
- The role of sleep in women's health is complex, and while it is important, there are many factors that can affect sleep quality beyond hormonal changes, such as stress, lifestyle, and sleep disorders.
- The recommendation for specific supplements may not take into account individual differences in nutrition and health status; not all women may require supplementation, and some may need different or additional supplements.
- Hormone replacement therapy can have risks and side effects, and its benefits may not outweigh the risks for all women; it should be considered on a case-by-case basis.
Actionables
- Track your menstrual cycle with a dedicated app to tailor your workout intensity to different phases, ensuring you're lifting heavier weights during the follicular phase when energy levels are typically higher. By doing so, you can maximize muscle building when your body is more receptive to it. For example, use the app to schedule strength training sessions during the first half of your cycle and lighter, recovery-focused activities during the latter half.
- Create a personalized nutrition planner that focuses on incorporating protein, fiber, and healthy fats into each meal, with an emphasis on plant-based sources to reduce inflammation. Start by listing foods you enjoy within these categories and plan your weekly meals around them. For instance, if you love chickpeas, include them in salads, stews, or as a roasted snack to ensure you're getting both protein and fiber.
- Develop a bedtime routine that includes practices known to enhance sleep quality, such as gentle yoga or meditation, to combat sleep disruptions, especially during perimenopause and menopause. Begin by setting a consistent bedtime and wake-up time, then add activities like a warm bath or reading a book to signal to your body that it's time to wind down. Keep a sleep diary to note what works best for you and adjust your routine accordingly.
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Women's Exercise and Strength Training
Muscle Matters For Women's Health and Longevity
Experts like Vonda Wright, Mary Claire Haver, and Natalie Crawford emphasize the critical benefits of muscle mass for women's health and longevity.
Building Muscle Mass Boosts Neurons, Fights [restricted term] Resistance, and Protects Against Frailty and Osteoporosis in Aging Women
Vonda Wright points out that muscle helps your brain produce more neurons which is essential for brain health, and Natalie Crawford adds that building muscle is important for combating [restricted term] resistance and inflammation. This is especially significant for women with conditions like PCOS or endometriosis. Muscle is a metabolic organ essential for glucose metabolism and [restricted term] sensitivity, also playing a role in neuron production and affecting satiety.
Mary Claire Haver alerts to the osteoporosis and frailty epidemic among women, stating that a significant percentage will have low bone density, and a large share of hip fractures occur in women. Estrogen impacts muscle protein synthesis and is a strong anti-inflammatory, which is crucial for combating chronic inflammation that can decrease muscle and bone synthesis. The amount of muscle a woman has directly correlates with stronger bones, which are vital for locomotion and support.
Wright also describes the importance of building bone density while estrogen levels are still high, elucidating on estrogen's role in balancing bone mineral density. As women age, the importance of muscle mass increases due to estrogen levels dropping, intensifying the need to combat [restricted term] resistance and maintain glucose metabolism. It is noted that both muscle strength and bone health are key to avoiding frailty and becoming immobile.
Haver likens muscle to one of the most geroprotective organs and emphasizes its importance, particularly when ovaries are no longer functional due to aging.
Women Should Approach Exercise Differently Across the Cycle
Adjusting exercise regimens to the menstrual cycle is essential, as hormonal fluctuations can influence energy levels and workout effectiveness.
Exercise Adjustments for Menstrual Hormonal and Energy Fluctuations
Stacy Sims discusses the impact of perimenopause on muscle function and the influence of estrogen on muscle contraction. She explains that lifting heavier loads can compensate for myosin dysfunction, providing an essential external stimulus for maintaining strong muscle contractions, irrespective of estrogen levels.
Crawford and Sims advise women to adapt their exercise based on their current state and menstrual phase, acknowledging that it's okay for activities to vary. For instance, many women experience increased energy before ovulation, making it a good time for heavier weights or more reps. Sims recommends prioritizing high-intensity training and heavier lifting for days when women feel at their best. She points out that women often feel their strongest around days six to 14 of their cycle when estrogen levels rise.
On the other hand, women's responses to ovulation can differ, with some experiencing significant pain during ovulation, which affects their ability to be physically active. Furthermore, the luteal phase can be variable for different women, which might impact their ability to hit certain training metrics.
Crawford stresses the importance of listening to one's own body and understanding personal responses rather than adhering to blanket statements about exercise across menstrual cycles. Wright stresses that women with profound periods of low estrogen are at risk for severe problems with their bone density and should get bone scans earlier to determine proper treatment.
Strength Training Essential For Women
Strength training plays a pivotal role in women's health, especially in building muscle and improving bone density.
Heavier Strength Training Builds Muscle, Improves Bone Density, and Optimizes Health
Discussing the importance of heavier strength training, Sims notes that this builds muscle, improves bone density, and optimizes health, contrasting it to the minimal benefits of moderate-intensity cardio. S ...
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Women's Exercise and Strength Training
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Counterarguments
- While muscle mass is important for health and longevity, it is not the only factor; cardiovascular health, flexibility, and mental well-being are also crucial components of overall health.
- The relationship between muscle mass and neuron production is complex and not fully understood; other factors like cognitive activities and diet also play significant roles in brain health.
- [restricted term] resistance and glucose metabolism are influenced by a variety of factors, including diet, genetics, and overall lifestyle, not just muscle mass.
- The role of estrogen in muscle protein synthesis and bone health is significant, but hormone replacement therapy and other medical interventions can also help manage the effects of menopause on these aspects of health.
- While muscle is important for locomotion and bone support, other tissues such as tendons and ligaments also play critical roles in these functions.
- The idea that muscle is one of the most geroprotective organs might be overstated; other organs and systems, such as the cardiovascular system, also play vital roles in aging healthily.
- Adjusting exercise regimens to the menstrual cycle can be beneficial, but it may not be practical or necessary for all women, and some may not experience significant hormonal fluctuations that affect their energy levels or workout effectiveness.
- The recommendation to lift heavier loads might not be suitable for everyone, especially those with certain health conditions or who are new to strength training; it's important to start at an appropriate level and increase intensity safely.
- The emphasis on strength training, while important, should not overshadow the value of other forms of exercise like cardio, which also have significant health benefits, including heart health and endurance.
- The suggestion that pilates has limitations may not acknowledge the full range of benefits this exercise can offer, including core strength, flexibility, and mind-bo ...
Actionables
- You can sync your workout intensity with your menstrual cycle by creating a personalized exercise calendar. Start by tracking your cycle and noting how you feel energy-wise each day. Then, plan more demanding strength training sessions on days when you typically feel more energetic, and schedule lighter activities or rest on days when your energy is lower. For example, if you tend to feel more energetic in the first half of your cycle, that's when you could focus on heavier lifting, while the second half could be reserved for yoga or walking.
- Create a "muscle menu" for your weekly meal planning that focuses on protein-rich foods to support muscle synthesis. Include a variety of sources like lean meats, legumes, and dairy, and pair them with foods high in vitamin D and calcium to promote bone health. For instance, you might have grilled chicken with a side of broccoli and almonds for lunch, followed by a snack of Greek yogurt with berries.
- D ...
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Women's Nutrition, Fasting, and Hormones
Experts Natalie Crawford, Stacy Sims, and Mary Claire Haver provide insight into the complex relationship between nutrition, fasting, and hormonal health for women at different stages of their lives.
Nutrition Is Key for Women's Health and Performance
Protein, Fiber, and Healthy Fats Boost Muscle Growth, Hormone Balance, and Wellbeing
Crawford and her colleagues emphasize that proper nutrition is crucial for not only day-to-day wellbeing but also for supporting extensive training. A diet rich in protein, fiber, and healthy fats is instrumental in building muscle, balancing hormones, and overall health. Sims suggests that a plant-forward diet is particularly beneficial for perimenopausal women. Sources such as olive oil, nuts, avocados, seeds, and some red meat, in moderation, are critical for hormonal health. The speakers advocate for the 80-20 rule to maintain a high-quality diet, and Crawford highlights the importance of fiber from fruits and vegetables for gut microbiome health and reducing inflammation.
Intermittent Fasting Can Be Harmful for Women
Fasting Disrupts Women's Hormones, Metabolism, Inflammation, and Visceral Fat
Haver has evolved in her thinking about fasting for women, observing that meeting protein goals while fasting can be challenging, potentially impacting body composition and health span. Sims describes differences between intermittent fasting and time-restricted eating, cautioning against fasting patterns like water fasts that may disrupt hormonal balance, especially for women. Crawford adds that practices like fasting could negatively impact hormonal health, while Haver outlines concerns of fasting leading to visceral fat storage and pro-inflammatory states. Long periods of fasting are stressful for women at a cellular level, potentially causing the body to enter a perceived state of starvation and disrupting the hypothalamus.
Hormone Changes Impact Nutrient Needs Across a Lifespan
Adjusting Macronutrient Intake and Supplements For Menopausal Hormone Fluctuations
As women approach menopause, there is a significant decrease in gut microbiome diversity, which is closely related to ...
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Women's Nutrition, Fasting, and Hormones
Additional Materials
Counterarguments
- While a plant-forward diet can be beneficial, it may not be suitable for everyone, and some women may thrive on different dietary patterns that include more animal products or specific dietary interventions based on their individual health needs.
- The 80-20 rule is a general guideline and may not be precise enough for some individuals who require stricter or more relaxed dietary approaches due to their unique metabolic health or lifestyle.
- The role of intermittent fasting in women's health is complex, and some research suggests that when done correctly, it may have benefits. It's important to consider individual variability and the potential for positive outcomes in some women.
- The assertion that fasting is universally stressful for women at a cellular level may not account for the adaptive responses that can occur with properly managed fasting protocols.
- Hormonal changes do affect nutrient needs, but the degree and nature of these changes can vary widely among individuals, and not all women may need to adjust their macronutrient intake in the same way.
- The importance of protein to combat frailty in aging women is well-noted, but it's also important to consider the balance of other macronutrients and the ...
Actionables
- You can create a personalized nutrition tracker to monitor your intake of protein, fiber, and healthy fats, ensuring you're meeting your specific needs for muscle growth and hormonal balance. Start by listing the foods you eat regularly that are rich in these nutrients, then use a simple spreadsheet or a mobile app to log your daily consumption. Over time, you'll be able to identify patterns and make adjustments to optimize your diet.
- Develop a "hormone harmony" meal plan that aligns with your menstrual cycle or menopausal stage to support your body's changing nutrient needs. For example, during the luteal phase of your cycle, you might increase complex carbohydrates to support energy levels, or add more phytoestrogen-rich foods like flaxseeds during menopause to help with hormone fluctuations. This approach personalizes your diet to your body's rhythm and can help mitigate symptoms associated with hormonal changes.
- Experiment with a "flexible fasting" approach by shortening or modifying fasting periods to better ...
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Environmental Toxins and Their Impact on Women's Health
Steven Bartlett and Natalie Crawford discuss the effects environmental toxins have on women's health, highlighting the potential damages to reproductive health and overall well-being.
Environmental Toxins Can Accelerate Reproductive Aging
Endocrine Disruptors Like Bpa Linked To Early Menopause and Lower Ovarian Reserve
Natalie Crawford emphasizes the detrimental effects of endocrine disrupting chemicals, like BPA, which are found in plastics, cosmetics, food, and even thermal receipt paper. These toxins can disrupt hormonal functions and cause ovarian issues. BPA, in particular, has been linked with a lowered ovarian reserve—the number of eggs a woman has—which can lead to an earlier onset of menopause. Exposure to such chemicals is associated with lower egg counts at a younger age.
Stress and Toxins Harm Women's Health
Crawford delves into how toxins affect various health aspects including inflammation, hormones, metabolism, and cognition. She points out that the sum of all negative behaviors and exposures can lead to a pro-inflammatory state, affecting one's immediate and future health. Daily use of products such as highly scented handwash could slowly lead to endocrine disruption. Moreover, emotional stress and chronic emotional stress contribute to chronic inflammation which detrimentally affects the ovaries.
Reducing Toxin Exposure Is Crucial for Women
Lifestyle Changes: Avoid Plastics, Use Clean Products, Filter Water to Lower Toxic Burden
To mitigate the impact of toxins, Crawford recommends lifestyle changes. She advises again ...
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Environmental Toxins and Their Impact on Women's Health
Additional Materials
Clarifications
- Endocrine disruptors are chemicals that can interfere with the body's endocrine system, which regulates hormones. These disruptors, like BPA found in plastics, can mimic or block hormones, leading to hormonal imbalances. Exposure to endocrine disruptors has been linked to various health issues, including reproductive problems, metabolic disorders, and even neurological effects. It's important to minimize exposure to these chemicals to protect overall health and hormonal balance.
- Ovarian reserve is the term used to describe the number and quality of a woman's remaining eggs. It indicates the reproductive potential and fertility status of a woman. A lower ovarian reserve can lead to difficulties in conceiving and an increased risk of early menopause. Assessing ovarian reserve is crucial for understanding a woman's reproductive health and planning for future fertility.
- A pro-inflammatory state is a condition where the body's inflammatory responses are heightened and prolonged, leading to chronic inflammation. This state can negatively impact various aspects of health, including increasing the risk of diseases like heart disease, diabetes, and certain cancers. Chronic inflammation can disrupt normal bodily functions, affecting metabolism, hormone regulation, and immune responses. Lifestyle factors like exposure to toxins, stress, and poor diet can contribute to sustaining a pro-inflammatory state in the body.
- Nonstick surfaces like Teflon can release harmful chemicals when heated at high temperatures, a process known as off-gassing. One of the chemicals released is perfluorooctanoic acid (PFOA), which has been linked to various hea ...
Counterarguments
- While BPA and other endocrine disruptors have been linked to reproductive issues, some research suggests that the levels of BPA typically encountered in the environment may not be high enough to cause significant harm, and the evidence is not conclusive.
- The relationship between toxin exposure and reproductive aging is complex and may also be influenced by genetic factors, lifestyle choices, and socioeconomic status, which are not addressed in the text.
- The impact of toxins on health is a broad and multifaceted issue; some studies suggest that the human body has mechanisms to effectively detoxify and eliminate many environmental toxins, reducing the potential impact on health.
- The role of emotional stress in chronic inflammation is acknowledged, but there are also many other factors that contribute to inflammation, such as diet, exercise, and sleep patterns.
- The advice to avoid plastics and use clean cookware is prudent, but it may not be practical or affordable for everyone, and the actual health benefits of such changes may vary.
- Water filtration can be beneficial, but it's important to recognize that not all filters remove all types of contaminants, a ...
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Sleep and Its Role in Women's Health
Understanding the relationship between sleep and women's health is critical. Experts underline that quality sleep is not just beneficial but essential for women's overall wellbeing.
Adequate, Quality Sleep Is Foundational for Women's Wellbeing
Stacy Sims emphasizes the non-negotiable nature of sleep, stating without adequate sleep, women cannot achieve desired metabolic or body composition changes. Not only does sleep improve stress resilience, but it sets the health foundation for the entire day. Sims warns that starting the day with a sleep deficit can lead to stress, inflammation, and [restricted term] resistance. Moreover, women who get less sleep exhibit higher rates of infertility, further highlighting the influence of sleep on hormonal balance and reproductive health.
Poor Sleep Affects Hormones, Metabolism, Immunity, and Cognition in Women
Poor sleep has a domino effect on various aspects of women's health, disturbing hormones, metabolism, immunity, and cognition. Phase shifting and creating stress on a circadian level can result in poor sleep, metabolic dysfunction, and altered circadian rhythms. Sleep serves as the most regenerative period, pivotal for brain processing and bodily detox. Sims illustrates this by mentioning the use of glucose monitors to investigate sleep issues related to the hypoglycemic effects in women who exercise but may not eat enough, implying a direct link between diet, metabolic health, and sleep quality.
Sleep Disruption Is Common During Perimenopause and Menopause
Perimenopause and menopause are significant stages in a woman's life that often come with sleep disruption due to hormonal changes. Many women in midlife experience disrupted sleep patterns as estrogen, which is critical for regulating sleep, diminishes. A common phenomenon is women waking up around 3:37 a.m., potentially due to dropping blood sugar levels or sleep cycle interruptions.
Natalie Crawford suggests preparing for life stages like menopause, which can alter health and sleep patterns. Additionally, Mary Claire Haver explains how menopause can cause women to wake up due to hot flashes and night sweats and underscores the importance of assessing sleep apnea in women, as they may exhibit different symptoms than men.
Hormone Changes Cause Sleep Issues in Menopausal Women
The loss of the relaxation that progesterone provides in menopause can exacerbate sleep issues, even after using interventions like melatonin or hormones. When such methods fail to maintain sleep throughout the night, further evaluation for conditions such as sleep apnea might be necessary.
Sleep Hygiene Strategies Are Essential for Women
Appropriate sleep hygiene practices are vital for mitigating sleep issues in women. Strategies i ...
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Sleep and Its Role in Women's Health
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Clarifications
- Phase shifting in the context of sleep refers to disruptions in the body's internal clock, or circadian rhythm, caused by changes in sleep patterns or external factors like light exposure. This can lead to stress on a circadian level, impacting the body's natural sleep-wake cycle and overall health. Essentially, it means altering the timing of sleep and wakefulness, which can have negative effects on various aspects of health, including metabolism, hormone regulation, and cognitive function. Maintaining a stable circadian rhythm through consistent sleep patterns and exposure to light can help support overall well-being and quality of sleep.
- Sleep apnea is a sleep disorder where breathing repeatedly stops and starts during sleep. Women with sleep apnea may experience different symptoms than men, such as insomnia, morning headaches, and fatigue instead of loud snoring. This difference in symptoms can sometimes lead to underdiagnosis or misdiagnosis in women, highlighting the importance of considering gender-specific presentations in diagnosing and treating sleep apnea.
- In menopause, the body experiences a decline in progesterone levels, a hormone that promotes relaxation and sleep. The reduction in progesterone can lead to increased sleep disturbances and difficulties in maintaining sleep throughout the night. This loss of the calming effects of progesterone can contribute to insomnia and other sleep issues commonly experienced during menopause. Hormonal changes, including the decrease in progesterone, play a significant role in disrupting the sleep patterns of menopausal women.
- Cognitive-behavioral therapy (CBT) is a structured form of psychotherapy that aims to help individuals identify and change negative thought patterns and behaviors contributing to their issues, in this case, sleep disturbances. In the context of sleep, CBT for insomnia (CBT-I) is a specific type of CBT that targets sleep-related problems by addressing thoughts and behaviors that hinder sleep quality. It involves techniques like sleep restriction, stimulus control, relaxation training, and cognitive restructuring to improve sleep patterns and overall sleep quality. CBT-I is considered a highly effective and evidence-based treatment for insomnia, helping individuals develop healthier sleep habits and break the cycle of insomnia.
- Shift work, especially night shifts, can disrupt the body's natural circadian rhythm, ...
Counterarguments
- While quality sleep is essential for overall wellbeing, individual sleep needs can vary, and some women may function well with slightly less sleep than others.
- Achieving metabolic and body composition changes also heavily depends on diet and physical activity, not just sleep.
- Stress resilience can be improved through other means as well, such as mindfulness practices, exercise, and social support, in addition to quality sleep.
- While starting the day with a sleep deficit can lead to negative health outcomes, short-term sleep deficits can sometimes be mitigated by strategic napping or recovery sleep.
- Infertility is a complex issue with many potential causes; lack of sleep is just one of many factors that could contribute to higher rates of infertility.
- The relationship between poor sleep and health outcomes like hormone imbalance, metabolic issues, and cognitive function is complex and can be bidirectional or influenced by other factors.
- Sleep disruption during perimenopause and menopause is common but not universal; some women may experience little to no change in their sleep patterns.
- Hormonal changes during menopause do often cause sleep issues, but lifestyle factors and other medical conditions can also play a significant role.
- Sleep hygiene strategies are important, but they may not be sufficient for all women, particularly those with sleep disorders or other health issues.
- Cognitive-behavioral therapy is effective for many, but not all, individuals with sleep disturbances.
- Hormonal interventions may help some menopausal women but can also carry risks and side effects that must be carefully ...
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Supplements For Women's Health Across Lifespan
Experts discuss the role of key supplements in supporting women's health and longevity, emphasizing the importance of a comprehensive approach that includes nutrition, exercise, stress management, and, where appropriate, exogenous hormones.
Key Supplements Support Women's Health and Longevity
Vitamins D, B, Omega-3s, and Creatine Support Bone, Brain, and Metabolic Health
Stevens Bartlett mentions that creatine is beneficial beyond the realm of bodybuilding, a fact supported by Stacy Sims who explains creatine's role in fast energy processes including those in the brain, heart, gut, and muscles, noting that women typically have lower creatine stores. A supplement dose of three to five grams daily can help saturate these tissues. Creatine also aids in faster recovery from brain trauma, decreases symptoms in IBS, and combats fatigue.
According to Dr. Vonda Wright, women should consider supplementing Vitamin D and magnesium for metabolic functions, Omega-3s for anti-inflammation, and Creatine for energy pathways. For overall energy in the body, supplementing with NMN or NR, which are B vitamin precursors to NAD+, is suggested.
Research supports a higher protein intake, particularly for active individuals. Increased protein can lead to improved body composition, as a study showed women increased muscle quality and reduced body fat by consuming 1.6 grams of protein per kilogram of body weight.
For fiber, the best source is from food. However, if a woman's dietary profile suggests otherwise, fiber supplements may be beneficial. Folic acid is essential for brain development and the prevention of neural tube defects. Given the less consumption of fortified foods, folic acid supplementation becomes crucial, especially in the context of fertility.
Exogenous Hormones May Be Beneficial for Some Women
Monitored Hormone Therapy Eases Menopause Symptoms and Protects Bone & Heart Health
Wright stresses the benefits of exogenous estrogen in monitored hormone therapy, especially for menopausal women, to protect against rapid bone density loss associated with estrogen decline. The hormone therapy should be undertaken for around ten years to be effective.
Mary Claire Haver highlights the LIFT-MOORE trial's findings that a combination of hormone replacement therapy (HRT) and resistance training significantly improved bone density compared to resistance training alone. She advocates for getting baseline bone density measurements earlier than standard guidelines recommend, even if that means paying out of po ...
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Counterarguments
- While creatine is beneficial for energy processes, some individuals may experience side effects or may not respond to supplementation.
- The necessity of Vitamin D, magnesium, Omega-3s, and Creatine supplementation can vary based on individual dietary intake and health status, and not all women may require them.
- NMN or NR supplements are relatively new and research is ongoing; long-term effects and efficacy are not fully established.
- Increased protein intake may be beneficial, but excessive protein can be harmful to kidney function in some individuals, and the optimal amount of protein can vary.
- Fiber supplements can be helpful, but they may not provide all the benefits of fiber from whole foods, such as additional nutrients and phytochemicals.
- Folic acid is important, but there is a risk of masking vitamin B12 deficiency symptoms, and some individuals may have a genetic variation that affects folic acid metabolism.
- Hormone therapy can have risks and side effects, and the benefits versus risks can vary greatly among individuals.
- The recommendation for early bone density measurements and paying out of pocket for a DEXA scan may not be financially feasi ...
Actionables
- You can enhance your nutrient intake by creating a weekly meal plan that strategically includes foods rich in the mentioned nutrients, like fatty fish for Omega-3s, spinach for magnesium, and eggs for vitamin D. Start by researching recipes that incorporate these ingredients and plan your grocery shopping accordingly to ensure you're getting a variety of these nutrients throughout the week.
- Incorporate a 10-minute high-intensity workout into your daily routine to support brain health, using bodyweight exercises like burpees, jump squats, and high knees. This can be done at home without any special equipment, making it accessible and easy to maintain consistency.
- Devel ...
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