Does muscle length affect regional hypertrophy?

October 23, 2024

At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content. This article by Stronger By Science originally appeared ​here.

Training at longer-muscle lengths has gained significant attention in recent years, largely due to studies suggesting that exercises emphasizing more extended joint angles may enhance muscle growth.

While the mechanism underlying the additional muscle growth remains unclear, nearly all comparisons of shorter- and longer-muscle length training have shown greater muscle growth from longer-muscle length training. However, one surprising aspect of these studies was that, usually, distal measurement sites would benefit disproportionately from longer-muscle length training.

Let’s back up, though. What is a distal measurement site? A distal measurement site refers to a point located farther from the center of the body or the attachment point of a muscle. In muscle growth studies, distal sites typically refer to the muscle regions closer to the ends of the limbs (e.g., near the elbow or knee) rather than the mid-belly or proximal regions (closer to the torso or point of muscle origin). For the triceps, a proximal measurement point would be closer to its origin - the shoulder - whereas a distal measurement point would be closer to the insertion site - the elbow.

Physique athletes and recreational lifters alike usually desire uniform, balanced muscle hypertrophy. So, if longer-muscle length training were to cause “uneven” muscle growth, this could be an additional consideration when incorporating longer-muscle length training. This study sought to determine whether muscle length actually induced regional muscle hypertrophy.

In our recently pre-printed meta-analysis, we searched for all studies that manipulated muscle length and measured at least a couple of measurement sites (i.e. proximal, mid-belly, distal).

We found 12 studies examining the effects of training at different muscle lengths on hypertrophy in various regions of muscles.

To briefly touch on methods: since we employed a Bayesian meta-analysis, we opted to employ a few different priors to reflect the prior beliefs of different authors. Likewise, we discussed and agreed on how large an effect needed to be to be deemed meaningful or worth caring about.

When data were analyzed this way, there was some evidence for a regional effect of muscle length, but the effect was very modest at best (i.e. trivial). Directionally, longer-muscle length training did slightly increase muscle growth at all sites, and the effect increased slightly when looking at more distal measurement sites. However, at all measurement sites, there was only a ~3-40% probability that the effect was large enough to be meaningful.

Importantly, though, the contrast in muscle length within existing studies was usually quite modest, making it difficult to gain a clear understanding of the relationship between muscle length and regional hypertrophy. On average, there was only a 21.8% difference in average muscle length trained between the shorter- and longer-muscle length groups in a given study. So, if the shorter-muscle length condition trained at an average muscle length of 40%, the longer-muscle length condition trained at an average muscle length of 61.8%. Very few studies used a larger contrast than this.

Let’s assume that the effect of muscle length on regional hypertrophy grows as contrast grows - assuming a linear relationship, for example. Since the average difference in muscle length between groups was relatively small in existing studies, the resulting effects were slated to be modest, by design.

However, it’s also possible that this modest difference reflects the typical real-world effects of muscle length on hypertrophy. For example, if someone did half squats (which typically correspond to about 90 degrees of knee flexion), and someone else squatted below parallel (which typically requires about 120 degrees of knee flexion), the average degree of knee flexion in those two exercises would be approximately 45 degrees of the half squats, versus 60 degrees for the below-parallel squats. Since muscle lengths scale with joint ranges of motion, the differences in average quad muscle length for that comparison would likely be around 15%. Larger contrasts than that would require even larger differences in ROM (for example, comparing full squats to quarter squats).

So, while longer-muscle length training likely causes at least slightly more muscle growth than shorter-muscle length training, to ascertain whether there could be a meaningful regional hypertrophy effect, future studies would ideally look at larger contrasts (i.e. bigger differences in muscle length trained).

Being Active When You Have Depression and Anxiety…EXERCISE IS MEDICINE.

At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content. This article by ACSM originally appeared here.

Do you want to feel better, move better and sleep better?
Experts now say that any physical activity counts toward better health – even just a few minutes! Studies show that physical activity can reduce symptoms of depression and anxiety as effectively as medication—and without unwanted side effects. Even a little bit of lower-intensity activity can help. Greater amounts of more vigorous exercise have an even bigger effect. Exercise also decreases symptoms of anxiety, both overall and in the moment. Both aerobic activity and strength training can be used to manage depression and anxiety alone or with other treatments like medication and therapy. Talk with your health care provider about what may work best for you.

Getting Started:
Start Small If you have trouble working up the energy or motivation to exercise, find an activity you’ll enjoy and set small, realistic goals. Begin with short periods (like 5, 10 or 15 minutes, or set a goal to walk around the block). Gradually progress. Reach out Being active with others can improve your mood and help you get out of a sad or anxious frame of mind. Join an activity club, sports team or online activity group. Find an activity buddy and meet regularly doing something you both enjoy. Motivation:
What will help you stick with an activity plan? Some people find it helpful to schedule activity at a certain time of day. Others give themselves a fitness challenge. Be Active Outside You’ll benefit from being active outdoors or in nature, particularly if you have Seasonal Affective Disorder (SAD). Bundle up in winter to benefit from this natural form of light therapy!
To stay safe and injury free: • Start with light to medium effort. • Gradually increase your pace and time spent being active. Start low and go slow! • Warm up and cool down (easy pace) before and after exercise.

Aerobic Activity:
Aerobic activity increases your heart rate and breathing. Build up from doing at least 150 minutes/ week of moderate-intensity activity (like a brisk walk, light cycling or water exercise) or 75 minutes/ week of vigorous activity (like jogging, singles tennis or hiking hills). What? Any rhythmic activity How often? 3–5 days/week How hard? Fairly light to somewhat hard How much? Start with a few minutes. Gradually build up to 30-60 minutes over the day. What? Hand weights, resistance bands, weight machines or your own body (for example, kitchen counter push-ups or chair squats) How often? At least 2 days/week *Rest day in between How hard? Start with light effort. Build up to medium or hard effort. How much? 10-15 repetitions to start (for each major muscle group). Build up to 8-12 reps of challenging effort. Repeat 2-4 times. Strength Training Strength training, for example working with weights or resistance bands, makes you stronger and improves your overall health. Plus, strength training can make daily activities like lifting laundry baskets or yardwork easier and safer. Other Types of Physical Activity Yoga, Pilates and tai chi can improve your mood and have been shown to help many people with depression or anxiety. To improve flexibility, stretch a muscle to the point of feeling tightness for 10- 30 seconds (30-60 seconds for older adults). Remember: Fit in 5 or 10 minutes here and there. Or go for 20-30 minutes. Be active however and wherever you can. To lose weight, do twice as much activity. Aerobic Activity Cautions: • Some psychotropic medications can cause dizziness, slower movement and coordination problems, especially when you first start taking them or change your dosage. Check with your health care provider about these effects. • Drink plenty of fluids before, during and after exercise.

Strength Training:
Strength training, for example working with weights or resistance bands, makes you stronger and improves your overall health. Plus, strength training can make daily activities like lifting laundry baskets or yardwork easier and safer. Other Types of Physical Activity Yoga, Pilates and tai chi can improve your mood and have been shown to help many people with depression or anxiety. To improve flexibility, stretch a muscle to the point of feeling tightness for 10- 30 seconds (30-60 seconds for older adults). Remember: Fit in 5 or 10 minutes here and there. Or go for 20-30 minutes. Be active however and wherever you can. To lose weight, do twice as much activity. Aerobic Activity Cautions: • Some psychotropic medications can cause dizziness, slower movement and coordination problems, especially when you first start taking them or change your dosage. Check with your health care provider about these effects. • Drink plenty of fluids before, during and after exercise. Take a minute and write down the answer to the question:
How will I get started this week? ________________________________________________ _____________________________________________

Navigating the Impact of New Weight Loss Medications

At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content. This article by Renee J. Rogers, Ph.D., FACSM originally appeared here.

Ozempic™, Wegovy™, Mounjaro™, and now, Zepbound™ - everywhere you turn, you hear about these new medications that have changed the weight loss world and are making a major impact on chronic diseases. The reality is that while 2023 has been flooded with media and excitement, it will likely continue - these effective medications promote, on average, 15-20+ percent weight loss.  

Now that these new medications are here, can we forget about diet and exercise when it comes to weight loss? 

If you asked me 20 years ago if I would be talking to you about using medications as a strategy for weight loss – I would have said, “No.”  

However, after working with thousands of people seeking to lose weight in both research and real-world settings, I now understand the complexity of obesity as a disease. Sometimes the path to weight loss using the traditional “eat less and exercise more” method is not enough, and additional support with medical management (like taking a medication) is needed.  

I get how confusing this can be, especially with all the media attention these new medications are getting and all the mixed messages out there. To simplify, let’s breakdown some common misconceptions that I hear a lot. Spoiler alert: being physically active is still important! 

#1 – Ozempic™ is the Magic Bullet for Weight Loss 

Ozempic™ is approved for the treatment of type 2 diabetes, not weight loss. The two popular medications that are FDA (Food and Drug Administration) approved for weight loss are semaglutide (Wegovy™) and tirzepatide (Zepbound™). These medications were originally approved for type 2 diabetes and later approved for weight loss, which explains why there are different trade names.

So, are Wegovy™ and Zepbound™ the magic bullets for weight loss?  

These medications are called nutrient-stimulated hormone therapies, and the name gives a clue to how they work in our bodies. Here is your quick and basic physiology lesson:  

Nutrient-stimulated hormones signal our brain in ways that impact how much food we eat – this can be anything from how hungry you feel to whether or not you have food cravings. These new medications mimic those hormones in the body to reduce hunger levels and help people feel fuller longer. With that, people that respond to these medications, typically eat less which can lead to weight loss. 

While these new weight loss medications are an effective tool, in general they are only impacting how much you eat, not how well. They also are not helping you move more. This is why these medications need to be a part of a broader plan that includes a physical activity and healthy eating strategy, and possible behavioral counseling to help you learn about underlying feelings and strategies to support weight loss.  

Your healthcare provider is the best person to help you understand: 

• If, when, and which weight loss medication might be right for you;  

• The appropriate way it should be taken, whether you qualify; and, 

• The best comprehensive treatment approach that includes eating better and moving more. 

#2 – Weight Loss = Willpower 

Sure, eating healthier and exercising more takes some self-discipline. Unfortunately, life and real barriers can get in the way. In fact, there are many other factors that can impact your weight – everything from your genetics, to how you sleep, where you live, and other dynamics that may increase your drive to eat, such as emotions, hormones, or other medical treatments – to just name a few. All of this can make “eating less and moving more,” MORE difficult over time.  

To blame weight loss failures on willpower is assuming everything mentioned above is under your control, which it’s not.  

People taking weight loss medications report that they have better control over their hunger and no longer have intrusive thoughts related to food. That removes some of the willpower challenges (yay!). 

But let’s get back to the healthy lifestyle strategy. Let’s face it, figuring out how to build a healthy lifestyle is not always easy, with or without a weight loss medication. This is where I encourage you to get support from a professional.  

Rule No. 1 – if someone tells you they have “the perfect” weight loss method or program, do not engage! Whether you are seeking dietary or physical activity support, only work with professionals who spend time determining what is best FOR you, not just overlaying their method ON you. Seek out support from registered dietitians and certified exercise professionals with experience in weight management and behavior change strategies.  

#3 You Can Use a Medication to Quickly Lose Weight and Skip Diet and Exercise  

I hear this constantly in my work, and sadly it is promoted a lot by influencers and celebrities. It sounds like the perfect solution, especially if you have previously struggled to lose weight with diet and exercise alone. Unfortunately, talking about using the medications in this manner is not recommended for several reasons:  

First, all these medications were tested and approved for use alongside a lifestyle program that includes healthy eating and physical activity. Using a medication without modifying diet and moving more is against what is recommended!  

Secondly, once a person comes off the medication, those hunger signals will come back, and this can be followed by weight regain.  

Third, any time you lose weight, you don’t just lose fat mass, but also lean mass. This is typical, but there is concern that higher levels of lean mass loss might be occurring with these newer weight loss medications.  

A big question is whether the lean mass that is lost is actually your muscle mass.  

Most people don’t realize this, but the terms “lean mass” and “muscle mass” are not the same. Muscle mass is only one aspect of your body’s lean mass. Researchers are currently studying the effect these medications have on lean mass loss that includes not only muscle but also bone, water, organs, and other body tissues.  

Why does this matter to you? Some people taking these medications report feeling weaker and taking care of your muscular health may help.  

This is where exercise may play an important role. 

Will resistance training completely preserve lean mass or muscle mass loss? The verdict is still out, and the answer is likely no. But we do know that resistance training is still beneficial for you during weight loss, and of course can improve feelings of weakness, and your overall strength and physical function.  

Some people taking these medications also report feeling fatigued or tired even though they have lost weight.  

Overtime, participating in a regular exercise program can improve feelings of fatigue. Moderate-intensity physical activity, as simple as brisk walking, can be a great place to start to increase stamina.  

Have I convinced you yet that these medications are not quick fix for weight loss?!?!  

Bottom line – a foundation in healthy eating patterns and a physical activity plan are critically important to support your weight loss journey to have you feeling your very best! They may help you keep the weight off and provide health benefits beyond what happens on the scale.  


Dr. Renee J. Rogers, Ph.D., FACSM, is a senior scientist at the University of Kansas Medical Center and also works as an independent healthy lifestyle consultant and strategist. She chairs ACSM’s Strategic Health Initiative on Behavioral Strategies and Summit Program Committees. Dr. Rogers is an expert in bio-behavioral intervention design with a focus on relevant engagement approaches that blends her 20+ years of experience working in exercise physiology, behavior change, and weight management. 

Does Eating Fast Make You Gain More Weight?

At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content. This article by Hrefna Palsdottir originally appeared here.

A lot of people eat their food fast and mindlessly.

It’s a very bad habit that can lead to overeating, weight gain, and obesity.

This article explains why eating too fast may be one of the leading drivers of weight gain.

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Can make you overeat

In today’s busy world, people often eat quickly and in a hurry.

However, your brain needs time to process signals of fullness (1Trusted Source).

In fact, it may take up to 20 minutes for your brain to realize that you’re full.

When you eat fast, it’s much easier to eat a lot more food than your body really needs. Over time, excess calorie intake can lead to weight gain.

One study in children found that 60% of those who ate rapidly also overate. The fast eaters were also 3 times more likely to be overweight (2Trusted Source).

SUMMARY

It takes your brain around 20 minutes to realize that you have had enough to eat. Being a fast eater is associated with overeating.

Linked to an increased risk of obesity

Obesity is one of the biggest health problems worldwide. It’s a complex disease that is not simply caused by poor diet, inactivity, or lack of willpower.

In fact, complicated environmental and lifestyle factors are at play (3Trusted Source).

For example, fast eating has been studied as a potential risk factor for becoming overweight and obese (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).

One recent review of 23 studies found that fast eaters were approximately twice as likely to be obese, compared with slow eaters (9Trusted Source).

SUMMARY

Fast eating is associated with excess body weight. In fact, fast eaters may be up to twice as likely to be obese compared with those who eat slowly.

May lead to other health problems

Eating fast not only increases your risk of becoming overweight and obese, it’s also linked to other health problems, including:

• Insulin resistance. Eating too quickly is linked to a higher risk of insulin resistance, which is characterized by high blood sugar and insulin levels. It’s a hallmark of type 2 diabetes and metabolic syndrome (10Trusted Source, 11Trusted Source, 12Trusted Source).

• Type 2 diabetes. Eating fast has been associated with a higher risk of type 2 diabetes. One study found that fast eaters were 2.5 times more likely to get the disease compared with those who ate slowly (13Trusted Source, 14Trusted Source).

• Metabolic syndrome. Rapid eating and the associated weight gain may increase your risk of metabolic syndrome, a group of risk factors that may raise your risk of diabetes and heart disease (15Trusted Source, 16Trusted Source).

• Poor digestion. Fast eaters commonly report poor digestion as a consequence of eating too quickly. They may take larger bites and chew their food less, which may affect digestion.

• Lower satisfaction. Fast eaters tend to rate their meals as less pleasant, compared with slow eaters. This may not be a health problem per se but is important nonetheless (17Trusted Source).

SUMMARY

Eating fast may increase your risk of type 2 diabetes, insulin resistance, and metabolic syndrome. It may also lead to poor digestion and decreased your enjoyment of food.

How to slow down your eating

Eating more slowly may provide various health benefits.

It may increase your levels of fullness hormones, help you feel more satisfied, and decrease your calorie intake (1Trusted Source, 17Trusted Source).

It also improves your digestion and enjoyment of food.

If you want to eat slower, here are a few techniques you can try:

• Don’t eat in front of screens. Eating in front of a TV, computer, smartphone, or other device may cause you to eat fast and mindlessly. It can also make you lose track of how much you have eaten.

• Put your fork down between each mouthful. This helps you slow down and enjoy each bite more.

• Don’t get too hungry. Avoid becoming extremely hungry between meals. It can make you eat too fast and make poor food decisions. Keep some healthy snacks around to prevent this from happening.

• Sip on water. Drinking water throughout your meal will help you feel full and encourage you to slow down.

• Chew thoroughly. Chew your food more often before swallowing. It may help to count how many times you chew each bite. Aim to chew each mouthful of food 20–30 times.

• Eat foods rich in fiber. High-fiber foods like fruits and vegetables are not only very filling but also take quite a long time to chew.

• Take small bites. Taking smaller bites may help you slow down your eating pace and make your meal last longer.

• Eat mindfully. Mindful eating is a powerful tool. The fundamental principle behind it is to pay attention to the food you’re eating. Some of the exercises above are practiced in mindful eating.

Like all new habits, eating slowly takes practice and patience. Start with just one of the tips above and develop the habit from there.

SUMMARY

Slow eating techniques include chewing more, drinking plenty of water, eating without distractions, and avoiding extreme hunger.

The bottom line

Eating quickly is a common practice in today’s fast-paced world.

While it can save you a few minutes during mealtimes, it also increases your risk of various health problems, including obesity and type 2 diabetes.

If weight loss is your goal, eating fast may be hindering your progress.

Eating more slowly, on the other hand, can provide powerful benefits — so slow down and savor each and every bite.

Does Eating Slowly Help You Lose Weight?

• Speed eating

• Eating slowly

• Thorough chewing

• Other benefits

• Tips

• Bottom line

Many people eat their food quickly and carelessly.

This may lead to weight gain and other health issues.

Eating slowly may be a much smarter approach, as it could provide a number of benefits.

This article explores the benefits of eating slowly.

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Eating too fast can cause weight gain

People who eat quickly tend to weigh more than those who don’t (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

In fact, fast eaters are up to 115% more likely than slower eaters to be obese (3Trusted Source).

They also tend to gain weight over time, which may be partially due to eating too fast.

In one study in over 4,000 middle-aged adults, those who said they ate very fast tended to be heavier and had gained the most body weight since age 20 (5Trusted Source).

Another study examined weight change in 529 men over 8 years. Those who reported being fast eaters gained more than twice as much weight as self-described slow or medium-paced eaters (6Trusted Source).

SUMMARY

Studies show that people who eat quickly tend to be heavier and gain more weight over time, compared with slower eaters.

Eating slowly helps you eat less

Your appetite and calorie intake is largely controlled by hormones.

After a meal, your gut suppresses a hormone called ghrelin, which controls hunger, while also releasing fullness hormones (7Trusted Source).

These hormones tell your brain that you have eaten, reducing appetite, making you feel full, and helping you stop eating.

This process takes about 20 minutes, so slowing down gives your brain the time it needs to receive these signals.

Eating slowly can increase fullness hormones

Eating too quickly often leads to overeating, as your brain doesn’t have enough time to receive fullness signals.

Additionally, eating slowly has been shown to decrease the amount of food consumed during the meal due to an increase in fullness hormones (8Trusted Source, 9Trusted Source, 10Trusted Source).

In one study, 17 healthy people with a normal weight ate 10.5 ounces (300 grams) of ice cream on 2 occasions. During the first, they at the ice cream within 5 minutes, but during the second, they took 30 minutes (8Trusted Source).

Their reported fullness and levels of fullness hormones increased significantly more after eating the ice cream slowly.

In a follow-up study, this time in people with diabetes, as well as overweight or obesity, slowing down did not increase fullness hormones. However, it significantly increased rates of fullness (11Trusted Source).

Other research shows that young people with obesity experience higher levels of fullness hormones when they eat slowly (12Trusted Source, 13Trusted Source).

Eating slowly can decrease calorie intake

In one study, people with normal weight or overweight ate at different paces. Both groups ate fewer calories during the slowest-paced meal, although the difference was only statistically significant in the normal-weight group (10Trusted Source).

All participants also felt fuller for longer after eating more slowly, reporting less hunger 60 minutes after the slow meal than after the fast one.

This spontaneous reduction in calorie intake should lead to weight loss over time.

SUMMARY

Eating slowly increases the levels of gut hormones responsible for feeling full, which may help reduce calorie intake.

Eating slowly promotes thorough chewing

To eat slowly, you need to chew your food thoroughly before swallowing.

This can help you reduce calorie intake and lose weight.

In fact, several studies have found that people with weight problems tend to chew their food less than people with normal weight do (14Trusted Source, 15Trusted Source).

In one study, researchers asked 45 people to eat pizza until full while chewing at different rates — normal, 1.5 times more than normal, and twice the normal rate (16Trusted Source).

The average calorie intake decreased by 9.5% when people chewed 1.5 times more than normal and nearly 15% when they chewed twice as much as usual.

Another small study noted that calorie intake decreased and fullness hormone levels increased when the number of chews per bite increased from 15 to 40 (17Trusted Source).

However, there may be a limit to how much chewing you can do and still enjoy a meal. One study found that chewing each bite for 30 seconds reduced snacking later on — but also significantly reduced meal enjoyment (18Trusted Source).

SUMMARY

Chewing food thoroughly slows down your eating pace and reduces the number of calories you take in, which can lead to weight loss.

Other benefits of eating slowly

Eating slowly may also improve your health and quality of life in other ways, including:

• increasing your enjoyment of food

• improving your digestion

• helping you better absorb nutrients

• making you feel calmer and more in control

• reducing your levels of stress

SUMMARY

There are many other good reasons to eat more slowly, including improved digestion and reduced stress.

How to slow down and lose weight

Here’s some advice to help you start eating more slowly:

• Avoid extreme hunger. It’s hard to eat slowly when you’re very hungry. To prevent extreme hunger, keep some healthy snacks on hand.

• Chew more. Count how many times you normally chew a bite of food, then double that amount. You may be surprised at how little you usually chew.

• Set your utensils down. Putting down your fork between bites of food will help you eat more slowly and savor each bite.

• Eat foods that need chewing. Focus on fibrous foods that require a lot of chewing, such as vegetables, fruits, and nuts. Fiber can also promote weight loss.

• Drink water. Make sure to drink plenty of water or other zero-calorie beverages with your meals.

• Use a timer. Set your kitchen timer for 20 minutes and do your best not to finish before the buzzer goes off. Aim for a slow, consistent pace throughout the meal.

• Turn off your screens. Try to avoid electronic devices, such as television and smartphones, while eating.

• Take deep breaths. If you begin to eat too quickly, take some deep breaths. This will help you refocus and get back on track.

• Practice mindful eating. Mindful eating techniques help you pay more attention to what you’re eating and gain control of your cravings.

• Be patient. Change takes time, as it takes about 66 days for a new behavior to become a habit (19Trusted Source).

SUMMARY

With practice and a few tried-and-true techniques, eating slowly will become easier and more sustainable.

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The bottom line

Eating too quickly can lead to weight gain and decreased enjoyment of food.

However, slowing down can increase fullness and promote weight loss. It also provides other health benefits.

If you minimize your screen time, chew more, and focus on high-fiber foods, you’ll be well on your way to slower eating.

WEIGHT GAIN WITH MENOPAUSE? HERE’S THE SOLUTION.

Menopausal weight gain… It’s not you being lazy. It’s not you from lack of effort. It’s not from not working hard enough. The majority of women are destined to gain weight due to hormonal changes. 

Studies show that visceral fat levels in women PREmenopausal typically lie around 8%. With menopause, visceral fat levels increase to 23% with NO change to diet and exercise. With this change comes an increase in inflammation, brain fog, cholesterol (LDL specifically), and risk of diabetes and heart disease. The inflammation on its own affects our joints, hair, skin and even brain!

The most frustrating part of trying to find a solution to this weight gain? The lack of research on women’s health. Doctors aren’t educated on women’s health. For decades there were no educational courses or continuing education credits on menopause research for board certified doctors. So doctors revert back to the only thing they know: “eat less and workout more.”

Now that more research has been done on women’s health, the “eat less and workout more” advice has proven to be FALSE, specifically to women experiencing menopause. In fact, if you’re spending hours doing cardio and eating too little, you could be doing more harm to your body than good. 

So what DO we do? Here’s what new research has found:

1.WEIGHT TRAINING

We’ve been taught the number on the scale is the most important indicator of health. But we never want to sacrifice muscle mass (and bone health) for the number on the scale. The lower the muscle, the higher the risk of insulin resistance. 

While weight training doesn’t always change the number on the scale, it sparks body recomposition, which is when you both lose fat AND build muscle. The more muscle you have, the more calories you burn at rest. There are even workouts that have been proven to help rebalance hormones and mimic hormone therapy!

2.PROTEIN & FIBER INTAKE

Nutrition plays a key part in fat loss. To both build muscle and lose fat, protein intake is essential, along with fiber intake! Both of these keep you full, protein helps maintain and build muscle, and fiber promotes digestion and good gut health.

3.HRT (hormone therapy)

Hormone therapy has been all the rage lately. Hormone therapy replaces the hormones your body isn’t making enough of (which is what happens when menopause occurs). New research shows that hormone therapy can help immensely with menopausal weight gain, brain fog, hot flashes, inflammation, etc!

Special shoutout to Chalene Johnson and one of her most recent guests on her show, Dr. Mary Claire Haver for sharing the most recent research on menopausal weight gain!

To learn more about Dr. Haver’s research, HRT recommendations, nutrition and supplement recommendations, and lifestyle recommendations, click HERE

The Comprehensive Approach: Semaglutide for Weight Loss and the Role of Strength Training

In the pursuit of effective weight loss solutions, the integration of multiple strategies can often yield the best results. While medications like semaglutide offer promising avenues for shedding excess pounds, incorporating strength training into your regimen can enhance the overall effectiveness of your weight loss journey. Let's explore the importance of strength training in conjunction with semaglutide for optimal results.

### Harnessing the Power of Semaglutide:

Semaglutide has emerged as a game-changer in the realm of weight management, offering significant benefits such as appetite suppression, metabolic improvements, and substantial weight loss. By leveraging the body's natural mechanisms through mimicking the action of GLP-1, semaglutide helps individuals achieve their weight loss goals more effectively than diet and exercise alone.

### Enhancing Results with Strength Training:

While semaglutide addresses key aspects of weight loss, including appetite regulation and metabolic health, incorporating strength training into your routine can further amplify its benefits. Here's why strength training is essential while on semaglutide:

#### 1. Preserving Lean Muscle Mass:

During weight loss, the body tends to lose both fat and muscle tissue. Strength training helps mitigate muscle loss by stimulating muscle protein synthesis and preserving lean muscle mass. This is crucial for maintaining metabolic rate and overall physical function, ensuring that the weight lost primarily consists of fat rather than muscle.

#### 2. Boosting Metabolism:

Unlike traditional cardio exercises, which primarily burn calories during the activity, strength training leads to a sustained increase in metabolism even after the workout is complete. This post-exercise metabolic boost, known as excess post-exercise oxygen consumption (EPOC), helps burn additional calories and contributes to greater overall fat loss.

#### 3. Improving Body Composition:

While weight loss medications like semaglutide primarily target overall weight reduction, strength training focuses on reshaping the body by reducing body fat percentage and increasing muscle tone. This results in a more defined and sculpted physique, enhancing both physical appearance and metabolic health.

#### 4. Enhancing Bone Density:

Strength training exerts mechanical stress on bones, which stimulates bone remodeling and increases bone density. This is particularly beneficial for individuals at risk of osteoporosis or bone-related issues, as it helps strengthen bones and reduce the risk of fractures.

### Integrating Strength Training into Your Routine:

Incorporating strength training into your weight loss journey doesn't have to be daunting. Start by incorporating resistance exercises such as squats, lunges, deadlifts, and push-ups into your workouts. Aim for at least two to three strength training sessions per week, focusing on all major muscle groups.

### Conclusion:

Semaglutide offers a powerful tool for weight loss, addressing key physiological mechanisms to facilitate sustainable results. However, to maximize the efficacy of semaglutide and achieve comprehensive weight loss outcomes, integrating strength training into your regimen is essential. By preserving lean muscle mass, boosting metabolism, improving body composition, and enhancing bone density, strength training complements the effects of semaglutide and paves the way for a healthier, more vibrant lifestyle.

Remember, consistency and perseverance are key to success. By embracing a holistic approach that combines medication, strength training, and other lifestyle modifications, you can unlock your body's full potential and achieve lasting transformation. Consult with a healthcare professional or fitness expert to develop a personalized plan that aligns with your goals and preferences. With dedication and determination, you can embark on a journey to optimal health and well-being.

Are you ready to harness the combined power of semaglutide and strength training for your weight loss goals? Share your thoughts and experiences in the comments below!

best foods to eat before, during & after your WORKOUT

PERI-WORKOUT NUTRITION:
THE TIMING OF NUTRIENTS AROUND A WORKOUT
To optimize peri-workout nutrition for strength &/or hypertrophy, it's important to focus on providing your body with the right balance of nutrients & timing.
1. Protein: Including a high-quality protein source before your workout can support muscle protein synthesis and repair. Lean meats, eggs, dairy products, or plant-based protein options like tofu or legumes are good choices.

2. Carbohydrates: Consuming complex carbohydrates before a workout can provide a readily available source of energy. Opt for whole grains, fruits, or starchy vegetables to fuel your muscles.

3. Timing: Aim to have your pre-workout meal or snack 1-2 hours before exercising & your post-workout meal no more than 5 hours after finishing your pre-workout meal.  This allows enough time for digestion and absorption, alongside fueling/giving your body the necessary nutrients to support both building and repairing. 

4. Hydration: Staying hydrated is crucial for optimal performance. Make sure to drink enough fluids before and during your workout to maintain proper hydration levels.

5. Personalization: The ideal pre-workout nutrition may vary depending on individual preferences and tolerances. Experiment with different food options to find what works best for your body.

…Now that we have a general understanding, let’s fine tune things!

PRE & POST WORKOUT MEAL TIMING:
Pre & Post workout meals should not be separated by more than approximately 3-4 hours, given a specific resistance training session is 45-90 minutes long
→ Possible exceptions are between 5-6 hours if you eat a large pre-workout meal

That said, there is some flexibility here and certain factors are going to make timing more important, and matter most including:

🔹IF YOU’RE LEANER
🔹IF YOU’RE ON LOWER CALORIES
🔹IF YOU TRAIN HIGH VOLUME


→ If we have to choose, the PRE WORKOUT MEAL is arguably more important, as it is going to:

🔹PROVIDE FUEL FOR YOUR WORKOUT
🔹CREATE AN ANABOLIC (muscle-building) ENVIRONMENT (primarily via protein)


PRE WORKOUT MEAL GUIDELINES

PROTEIN:
0.5g protein / kg bodyweight
Ex) 150 lb person = 30-40 grams protein

CARBS:
1g carbs / kg bodyweight  + 1 serving of fruit
Ex) 150lb person = 60-70 grams carbs which includes 1 serving of fruit

FATS:
+ 0-20g fat
(this depends on your daily goals & how soon you’ll be working out because fat takes longer to digest than carbs or protein)


➡️ The closer you are to your workout, the lower your overall calorie, fat & fiber intake should be.
WHY??? A larger gap between pre-workout meal & workout, allows for more calories &fat in your meal

➡️  Most people do best eating 60-90 minutes before their workout, to best digest & provide energy, equaling optimal digestion and less bloat.
NOTEWORTHY!  This range is flexible and depends on individual digestion.
(I personally prefer a range closer to 90-120 minutes.)

POST-WORKOUT GUIDELINES:

REMINDER → Aim to keep PRE + POST meals within a 5 hr total window

PROTEIN:
0.5g protein / kg bodyweight

CARBS:
0.5g - 1.5g carb / kg bodyweight
Carbs & fat less important, less needed for immediate energy, but should include carbs for glycogen synthesis, esp for full body workouts

→ Include some fruit!


EXAMPLE PRE-WORKOUT MEALS:
▪ PROTEIN OATS
▪ OATS W/ A PROTEIN SHAKE ON THE SIDE
▪ PROTEIN MILK CEREAL
▪ EGGS & TOAST
▪ GREEK YOGURT AND GRANOLA

🆘 LAST MINUTE MEAL OPTION! (30 mins or less before training):
      → Grab a piece of fruit and a protein shake 

BONUS!!! SPECIAL SCENARIOS:

INTRA-WORKOUT MEAL GUIDELINES  (During workout):

🔹Intra-Workout meal is NOT required if you had a pre-workout meal, but still good to consider if:
you're training >1hr workout / elite athlete / in a lean caloric deficit

🔹 Wait until around 30+ mins into training:
Then add 0.5g carbs/per minute of remaining training (preferably in drinkable form)
For Example, a workout totaling 90 minutes would include about 30 grams of carbs

🔹Look for immediate digestible energy such as Gatorade, Kool-aid, Coconut Water, Tang, etc

NOTE ON WEIGHT-LOSS GOALS:
→ If you’re working on losing body fat, even adding 5-10 grams of liquid sugar can go a long way in saving your workout & helping to stabilize blood-glucose levels


TRAIN FASTED?

Training fasted is typically not ideal, but I know from personal experience and coaching, some people perform better on an empty stomach or need to workout early in the morning.

→ When training fasted: 
INTRA workout &/or POST workout nutrition becomes more important

DURING YOUR WORKOUT:

→ Take EAA’s or try to sip on about 10 grams of protein powder throughout your workout &/or add BCAA’s to your waterPRE-WORKOUT HYDRATION:

The amount of water you should drink before and during exercise can vary depending on factors such as intensity, duration, and individual sweat rates. However, here are some general guidelines:

1. Pre-workout hydration:
It's essential to start your workout properly hydrated. Aim to drink about 16 to 20 ounces (473 to 591 milliliters) of water 2 to 3 hours before your exercise session. This allows time for your body to absorb and distribute the fluids.

2. During workout hydration:
During exercise, it's important to replenish fluids to maintain optimal hydration levels. A general guideline is to drink about 7 to 10 ounces (207 to 296 milliliters) of water every 10 to 20 minutes, depending on your sweat rate and the intensity of your workout. If you're engaged in prolonged or intense exercise, you may need to consume electrolyte-containing beverages or sports drinks to replace lost electrolytes.

3. Individual considerations:
It's crucial to listen to your body's thirst cues and adjust your fluid intake accordingly. Factors such as temperature, humidity, and personal hydration needs can influence your water requirements. If you're unsure about your specific hydration needs, consulting with a healthcare professional or sports nutritionist can provide personalized recommendations.

Remember that hydration is a continuous process, and it's important to drink fluids throughout the day to maintain overall hydration. Additionally, it's essential to be mindful of overhydration, as excessive water intake can have negative health effects. Finding the right balance and adjusting your fluid intake based on your individual needs and circumstances is key.

Source:
(PDF) Nutrient timing revisited: Is there a post-exercise anabolic window?

Tips to stay on track this holiday season

Halloween is over, so you know what that means… from now until New Year’s it’s that time of year when all caution and healthy habits are thrown to the wind! Let’s make this year different. Absolutely, staying on track during the holidays can be challenging, but it’s absolutely possible and here are some effective strategies to help you enter into 2024 feeling better than ever before :

1. **Plan Ahead:** Set specific, realistic goals for the holiday season, whether it's maintaining your workout routine, sticking to a healthy eating plan, or managing stress.

2. **Moderation:** Enjoy holiday treats in moderation rather than complete restriction, balancing indulgences with healthier choices.

3. **Stay Active:** Maintain physical activity by scheduling workouts, going for walks, or engaging in holiday-themed activities that involve movement.

4. **Mindful Eating:** Be mindful of portion sizes, listen to your body's hunger cues, and savor the flavors of your food, avoiding mindless eating.

5. **Support System:** Share your goals with friends or family for accountability and seek support in staying on track.

6. **Prioritize Self-Care:** Manage stress by incorporating relaxation techniques, such as meditation, deep breathing, or yoga, to support overall well-being.

7. **Stay Hydrated:** Ensure adequate water intake, which can aid in controlling appetite and maintaining overall health.

Remember, it's important to enjoy the holiday season, but with a balance that aligns with your health and wellness goals.

Best Ways to Stay Active While Traveling

Staying active while traveling can be a challenge, but it's certainly possible with a little planning and creativity. Here are some of the best ways to work out while traveling:

1. Bodyweight Exercises: You don't need any equipment to perform bodyweight exercises. Try push-ups, squats, lunges, planks, and burpees in your hotel room or a nearby park.

2. Resistance Bands: Portable resistance bands are lightweight and take up little space in your luggage. You can use them for a variety of exercises, including bicep curls, shoulder presses, and leg lifts.

3. Jump Rope: A jump rope is a fantastic cardio workout that's easy to pack. It's great for getting your heart rate up and burning calories.

4. Yoga or Pilates: Travel-sized yoga mats or simply a towel can make it easy to practice yoga or Pilates in your hotel room or outdoors. Many hotels also offer yoga classes or have yoga mats available for guests.

5. Hotel Gym: Many hotels have fitness centers with a range of equipment, including treadmills, stationary bikes, and weights. Check with your hotel to see if they have these facilities.

6. Local Gym or Fitness Classes: If your trip is longer or fitness is a priority, consider purchasing a short-term gym membership or taking a fitness class at a local studio. Many gyms offer day passes.

7. Explore the Outdoors: Take advantage of your travel destination's natural beauty. Go for a hike, bike ride, swim, or even try water sports like kayaking or paddle boarding.

8. Use Fitness Apps: There are plenty of fitness apps and YouTube channels that offer guided workouts you can do anywhere. Apps like Nike Training Club and Yoga for Beginners are great options.

9. Stairs: If you're staying in a hotel or visiting a location with stairs, use them for a quick and effective cardio workout.

10. Walk Everywhere: Opt for walking instead of using taxis or public transportation whenever possible. You'll not only get exercise but also have the chance to explore your destination.

11. Quick Workouts: Short, high-intensity workouts, like Tabata or HIIT (High-Intensity Interval Training), can be very effective in a short amount of time. You can do these in your hotel room or a nearby park.

12. Stretch and Mobility: Don't forget to incorporate stretching and mobility exercises into your routine to improve flexibility and reduce the risk of injury.

13. Plan Ahead: Before your trip, research fitness facilities and options at your destination. Know what's available so you can pack accordingly and plan your workouts.

Remember to listen to your body, stay hydrated, and adjust your workout intensity to your fitness level and the conditions of your trip. Consistency is key, so try to incorporate some form of physical activity into your daily routine while traveling to stay fit and energized. Thank you for reading our blog from The Gymlab contact us if you have any questions or follow us on instagram for more about us!

How Constantly Feeling Stressed May Affect Your Weight

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At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content.

This article by Amy Gorin, MS, RDN originally appeared here.

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What’s the deal with stress and weight gain? Would you weigh less if you felt less frazzled?

“There are several ways stress can lead to weight gain,” says Ariana M. Chao, PhD, RN, an assistant professor at the University of Pennsylvania School of Nursing in Philadelphia. “People may eat as a way to cope with stress and as a way to make themselves feel better.” Prolonged, chronic stress can also lead to hormonal changes that may increase your appetite and cause cravings for higher-calorie comfort foods, such as ice cream, chips, and pizza.

By contrast, acute stress, which is of short duration, tends to make people lose their appetite as the brain directs resources away from normal body functions, such as eating, to the organ systems needed to survive an immediate challenge. “In the short term, adrenaline usually makes people feel less hungry,” says Dr. Chao. “However, with chronic stress, adrenaline’s effects on appetite wear off and  cortisol starts to urge the body to replenish your energy stores. For some people, this tends to result in weight gain.”

That’s not to say acute stress can’t lead to overeating. In a study published in the journal Physiology & Behavior, overweight volunteers exposed to stressful situations desired more desserts and snacks, and ate more carbohydrates and fat, compared with normal-weight subjects exposed to the same stressful situations. “We believe that stress adds to the need for reward, and a person needs more food to get the same reward" during a stressful situation, says Femke Rutters, PhD, study coauthor and researcher at VU University Medical Center in Amsterdam. “Overweight people are more often those with high restraint and high disinhibition.” In other words, she explains that being overweight may predispose you to want to restrain calorie intake and to cave in stressful situations or when unexpectedly presented with food.

Why You Crave Comfort Food When You’re Stressed

Chronic stress has an almost diabolical effect on the metabolism. “Chronic stress may influence our brain’s reward system in areas such as the amygdala and hippocampus, which may promote food cravings,” says Chao. 

The secretion of cortisol in response to a stressor also tells your body to store belly fat, says Shawn Talbott, PhD, an exercise physiologist and nutritional biochemist in Salt Lake City, and author of The Cortisol Connection. A review published in July 2018 in the journal Medicine found that belly fat not only adds pounds but increases your risk for heart attack.

In addition, a study published in February 2017 in the European Journal of Neurology revealed a connection between belly fat and ischemic stroke in women. At the same time, hormones released in response to chronic stress can prompt the loss of skeletal muscle, according to a study published in January 2014 in the Journal of Clinical & Diagnostic Research. “Muscle tissue is the largest calorie burner in the body, so overall metabolism drops,” Dr. Talbott says.

Research has repeatedly found that social support can help decrease stress levels and thus lower the likelihood of weight gain. In a study published in May 2017 in the journal Behavior Modification, researchers found that while most first-year college students gained weight, students with lower levels of social support at the beginning of college had greater increases in body mass index (BMI).

BMI is a measure of body fat based on height and weight, and can be an indicator of disease risk associated with a higher amount of body fat, per the U.S. Department of Health & Human Services NIH National Heart, Lung, and Blood Institute.

Male students in the May 2017 study with stronger social support were less likely to “stress eat” and gain weight (information that's backed up in Everyday Health's United States of Stress story, by the way. When asked about various ways they de-stress, about 22 percent reported eating to help calm down.) Stressful eating encompasses consuming extra calories to compensate for increased appetite during stressful experiences, as well as the likelihood to eat more high-calorie foods during high-stress times. While this study did not find it, more research is needed to see if the same effect is observed in women as well.

You don’t need those carbs and fats to make you feel better. A study published in December 2014 in the journal Health Psychology found that eating relatively healthier comfort foods, such as air-popped popcorn or almonds, was just as likely to boost a negative mood as more caloric comfort food, such as ice cream, or a food that subjects considered “neutral,” such as a granola bar, in terms of how much they liked the food and how much comfort they thought it provided.

The Importance of Sleep and Exercise for Stress Management

In several experimental studies, short-term sleep deprivation led to increased calorie intake and weight gain.

This may be because of changes in the appetite-regulating hormones leptin and ghrelin, and a greater intake of high-calorie foods and sugar-sweetened beverages. Most adults should aim to get seven hours or more of sleep each night, according to the Centers for Disease Control and Prevention (CDC).

Exercise helps lower stress levels and may help decrease symptoms of anxiety, according to a systematic review of randomized clinical trials published in August 2015 in the Annals of Behavioral Medicine.

But the benefits of moving regularly don’t end there. “Exercise can have direct effects on weight by helping burn calories and increasing lean muscle mass, which helps with weight control,” says Chao. “Regular exercise can help improve your physiological toughness when facing stress. Exercise can lead to beneficial adaptations in the stress response system that improve how your body reacts to future physiological stressors, which may result in the body being more efficient at coping with psychological stressors.”

Exercising regularly can also help you more rapidly recover from stressors and decrease negative feelings following a stressor. “This lessens the overall wear and tear that the stressors have on the body,” says Chao.

Plus, regular physical activity can stimulate the production of endorphins. These are brain chemicals that can elevate mood and produce feelings of relaxation, explains Chao.

As for how hormones, sleep deprivation, stress, and eating habits are linked, the connections are many. “Stress and sleep can interact in a cyclical manner,” says Chao. “High stress has negative effects on sleep quality and duration, and poor sleep can negatively affect stress levels. Sleep deprivation is often thought of as a chronic stressor that can contribute to stress dysregulation and hyperactivation of the stress systems, including higher levels of cortisol.”

“Cortisol is one of the main hormones involved in stress responses and prepares you for fight or flight,” says Chao. “It can increase your appetite and trigger cravings for high-calorie comfort foods. Stress hormones can also impact your metabolism and promote fat storage, particularly around the abdomen.” Higher cortisol levels resulting from insufficient sleep can furthermore influence areas in the brain that may further enhance the impact of stress, says Chao.

Science-Backed Tips for Preventing Stress-Fueled Weight Gain

“Too many people tend to view stress as something that they just have to deal with,” says Talbott. “But they really need to think about managing stress as something that is as important as their diet or their exercise program.”

Here are some tips for breaking the chronic stress-weight gain feedback loop:

Set priorities. “Make a record of how you spend your time each day for a week,” suggests Chao. “Decide which tasks and activities are most important to you and prioritize them.” Don’t forget to incorporate time for adequate sleep and exercise into your schedule. “Sleep and joyful physical movement are important parts of self-care,” says Alexis Conason, PsyD, a private-practice psychologist in New York City who counsels her patients on body image and acceptance, as well as mindful eating.

Sleep lays the foundation for mental well-being — when you feel well rested, you’re more likely to have more resilience and be better able to handle the changes that are bound to come up in your life. “In contrast, when you don’t get enough sleep, every little obstacle that comes up in your day-to-day life feels more difficult to cope with,” says Dr. Conason. 

Become efficient. “Streamline healthy eating and physical activity to make them easier to fit into a busy lifestyle,” says Chao. Chop vegetables for the week to eat as snacks or to throw into stir-fries or salads, and prepack several days of lunch over the weekend. Keep a set of exercise clothes and shoes at the office so working out after you wrap up at your desk becomes a no-brainer.

Love your body. “Poor body image, internalized weight bias, and body shame are major sources of stress,” says Conason. “Research suggests that internalized weight bias increases stress, as well as contributes to other poor medical and mental health outcomes.”

Improve your body image by focusing on being healthy. When eating, for example, fill half your plate with fruits and vegetables, take walks several times a week, and begin other healthful habits, rather than putting all your mental energy into the number on the scale.

“Mindfulness meditation is a great tool to decrease stress and improve our capacity for self-acceptance and self-compassion, which have been shown to reduce body image dissatisfaction, body shame, and associated stress,” says Conason. Mindfulness meditation is the act of being fully aware and present in the current moment, with a sense of nonjudgmental awareness and acceptance, explains Conason.

Recognize what you can appreciate in your life. At the same time that you acknowledge whatever is stressing you out, recognize what you can appreciate in life.  “As simplistic as it sounds, the fact that you can look to what is improving in a given situation can help to psychologically buffer the stress in other areas of your life,” says Talbott.

Think before you snack. Stop before you eat other than at mealtimes, and consider whether you are actually hungry or if you’re reaching for food for another reason. “Food is not the best match for the emotional need of stress,” says Conason. “It may alleviate stress for a moment, but the stress will almost always return. It's important to find a way to more authentically meet our emotional needs.”

Conason recommends focusing on noticing when you’re eating in response to stress, versus when you’re eating in response to physiological hunger. “From there, you can think about how to best care for your needs, whether that is with food or another coping mechanism, such as a stress-reduction or relaxation technique,” she says. Do some yoga or deep breathing, call a friend, read a book, or even take a nap. Don’t be afraid to seek professional support if you need it.

Take a walk. Instead of taking out your stress on a bag of chips, take it outside or walk around the house. It can do wonders for helping to calm you down.