Are You Building Muscle When You Workout?

by Betty Murray

SHOW NOTES

Curious about the science behind muscle health during menopause? In today’s episode, I dove deep into the complexities of muscle protein synthesis, amino acid metabolism, and the impact of estrogen on women’s well-being. Get ready to uncover the secrets of muscle loss, discover how estrogen plays a pivotal role in muscle building, and understand the intricate connection between amino acids, weight gain, and glucose production.

I break down various research, providing practical insights into personalized nutrition and exercise strategies tailored to your unique body composition and metabolic needs. Whether you’re navigating weight concerns or aiming for optimal glucose levels, this episode is your go-to guide for evidence-based solutions. Tune in to gain a profound understanding of the importance of early intervention and the potential benefits of hormone replacement therapy.

This episode is packed with scientific insights, and I made sure to make it accessible and actionable for you. Remember, menopause is a powerful time in our lives, and with the right knowledge and tools, we can master it for better health and vitality.

Key Takeaways:

[00:02:14] Dietary intake and literature review.
[00:03:16] Muscle protein synthesis.
[00:07:34] Estrogen’s role in muscle mass and function.

[00:08:09] Estrogen regulation in skeletal muscle aging.
[00:13:30] Estrogen and skeletal muscle regeneration.
[00:15:45] Follicular stimulating hormone and muscle building.
[00:18:20] Amino acid metabolism in overweight vs. lean individuals.
[00:20:31] Gluconeogenesis in perimenopause and menopause.
[00:24:06] Amino acid contribution to gluconeogenesis.

[00:36:26] Metabolic signature and amino acid metabolism.
[00:41:05] Personalized approaches to muscle health.
[00:43:34] Metabolic changes and weight gain in menopause.
[00:45:48] Hormone reset and metabolic flexibility.
[00:50:21] Gender inequality in research and hormone replacement.

Memorable Quotes

“One weight training session, even if you whip your own butt with your trainer, is not enough because we don’t have that same hardcore stimulus to muscle building that men have. So, a single session a week is not weight training. It is weight training for that one session, but it is not hard enough to cause significant muscle protein synthesis, particularly as we go through menopause.” – Betty Murray

“If you’re doing all the right things and you’re not getting the right answers, it may be the order in which you’re doing things. And it may be that you have to shift a little bit and go into a therapeutic diet for a period of time to force the body to become more metabolically efficient and become metabolically flexible.” – Betty Murray

Links Mentioned:

Free E-Book: A Woman’s Guide to Kick-Ass Sleep

FREE Quiz: Your Hormone Imbalance Type

Resources and References:

Insulin resistance and the metabolism of branched-chain amino acids in humans

Physical performance in relation to menopause status and physical activity

The Emergence of the Metabolic Syndrome with Menopause

The Greater Contribution of Gluconeogenesis to Glucose Production in Obesity Is Related to Increased Whole-Body Protein Catabolism

The Role of Oestrogen in Female Skeletal Muscle Ageing: A Systematic Review

The Role of Estrogen in Insulin Resistance

Decreased Consumption of Branched-Chain Amino Acids Improves Metabolic Health

Separate Contribution of Diabetes, Total Fat Mass, and Fat Topography to Glucose Production, Gluconeogenesis, and Glycogenolysis