In this episode of the Flex Diet Podcast, I'm joined by Dr. Katie Hirsch, an assistant professor at the University of South Carolina. We delve into the potential differences between how men and women should approach exercise and nutrition. Dr. Hirsch shares her extensive research on protein synthesis, metabolic flexibility, and the effects of hormones on physical performance.

We also discuss the practical implications of studies on fasting, keto diets, and creatine supplementation for women. Additionally, Dr. Hirsch offers insight into training adaptations relative to the female menstrual cycle and addresses the unique challenges faced by women during perimenopause and menopause.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4: Dr Hirsch's top four exercise-related interventions for women: https://miketnelson.com/flex4/

Episode Chapters:

• 00:30 Introducing Dr. Katie Hirsch
• 01:01 Differences in Exercise Physiology Between Genders
• 01:57 Practical Applications and Anecdotal Evidence
• 02:50 Ketone Supplements and Their Benefits
• 04:20 Interview with Dr. Katie Hirsch Begins
• 04:52 Challenges in Studying Female Physiology
• 06:15 Metabolic Flexibility and Gender Differences
• 18:23 Menopause and Metabolic Dysregulation
• 26:33 Hormone Replacement Therapy and Menopause
• 29:19 Fasting and Keto Diets for Women
• 37:04 The Pressure of Body Image on Women
• 37:23 Training According to Female Cycles
• 38:08 Practical Challenges in Cycle-Based Training
• 39:59 Tracking Symptoms and Adjusting Training
• 47:25 Nutrient Timing and Protein Importance
• 52:25 Creatine and Supplementation for Women
• 01:01:11 Research Gaps and Future Directions
• 01:08:41 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 267: Demystifying Women’s Fitness and Nutrition with Alli Fahrenbach
• Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten

Connect with Dr Hirsch:

• University of South Carolina: https://sc.edu/study/colleges_schools/public_health/faculty-staff/hirsch_katie.php
• Instagram: https://www.instagram.com/katie.hirsch_phd/

Get In Touch:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/