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/

Join me, Dr. Mike T Nelson, on this Flex Diet Podcast as I sit down with Austin Stout to discuss the balance between performance and health, especially in high-level competitive athletes, powerlifters, and bodybuilders. We delve into the importance of integrating health into performance routines, the ramifications of frequent competitions, and strategies to maintain health while pushing athletic limits.

We also touch on how lab testing, HRV, mental health, and finding balance through recreational activities are key components in an athlete's journey. Austin shares his expertise in working with elite competitors and the general population, emphasizing the significance of recovery and the sustainability of performance over time.

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/.

Episode Chapters

• 00:15 Guest Introduction: Austin Stout
• 01:05 Integrating Health and Performance
• 01:36 The Extremes of Competitive Sports
• 02:58 Functional Health in Bodybuilding
• 07:36 Genetics and Adaptations in Athletes
• 11:04 Challenges in Female Competitors
• 14:59 Addressing Health Issues in Athletes
• 17:31 Stress Management and Recovery
• 22:59 Balancing Identity and Health
• 29:18 High-Level Athletes and Adversity
• 30:27 Adversity in Everyday Life
• 31:43 Fear vs. Difficulty in Training
• 33:43 The Importance of Recovery
• 37:54 The Role of Data in Training
• 42:56 Psychological Factors in Performance
• 48:33 Wrapping Up and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 165: Health, Sports Performance and Longevity Medicine: Dr Rick Cohen with Dr. Mike T Nelson
• Episode 198: The role of hormones in health and exercise performance: An interview with Mike Mahler

Connect with Austin:

• Instagram: https://www.instagram.com/austinst8/
• Integrated Muscle and Health: https://integrated-muscle.com/

Get In Touch:

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

Welcome back to the Flex Diet Podcast. I'm your host, Dr. Mike T Nelson. In this episode, Dr. Mike Lane, Associate Professor at EKU, and I explore the science and practice of progressive overload and training modulation. We discuss strategies for enhancing muscle performance and body composition, emphasize the importance of consistent training, and consider genetic factors in fitness. Dr. Lane shares insights on balancing academic research with real-world application, offering valuable tips for graduate students and fitness professionals.

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/.

Episode Chapters:

• 00:20 Meet Dr. Mike Lane
• 00:37 Progressive Overload Explained
• 01:52 Ketones and Cognitive Function
• 03:39 Reintroducing Dr. Mike Lane
• 04:20 The Importance of Progressive Overload
• 07:08 Training Consistency and Intensity
• 07:51 Periodization in Training
• 09:52 Genetics and Training Adaptations
• 11:40 Training Volume and Individual Differences
• 24:20 Frequency and Volume in Training
• 29:27 Quality of Work and Intensity Modulation
• 41:03 Understanding Metabolic Stress in Exercise
• 41:10 Teaching Exercise Physiology: Insights and Anecdotes
• 42:58 The Mental and Physical Challenges of High-Intensity Training
• 51:09 The Impact of Aerobic Conditioning on Work Capacity
• 54:29 Louie Simmons and the Westside Barbell Training Philosophy
• 59:19 Adapting Training Techniques for Different Athletes
• 01:06:57 Concluding Thoughts and Practical Advice

Flex Diet Podcast Episodes You May Enjoy:

• Episode 272: Mastering Strength and Body Composition with Paul Oneid: Strategies for Peak Performance
• Episode 237: Demystifying Body Composition Testing with Dr Grant Tinsley and Dr Eric Helms

Connect with Dr. Lane:

• Instagram: https://www.instagram.com/mikelanephd/
• Eastern Kentucky University: https://www.eku.edu/honors/lane/

Get In Touch:

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