Smart Moves Podcast

Smart Moves Podcast

By Bia GallettiHealth & Fitness
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Smart Moves Podcast episodes

  • Como Navegar a Dieta na Menopausa

    🎯 Recupere a saúde e a disposição dos 20:https://www.biagalletti.com.br/🤳🏻 Conheça o "por trás das câmeras" no meu Instagram: https://www.instagram.com/biagalletti/Episódio com a Ginecologista: https://youtu.be/sid87IzUr6Y?si=TPfKlntXGl1LrRSQEpisódio Antigo com a Gabi: https://youtu.be/tuELBge-ig0?si=ys7nOWP6Xtk-t9u6Junte-se a nós neste episódio perspicaz de Smart Moves, onde exploramos a saúde intestinal das mulheres durante a perimenopausa e menopausa. Descubra o impacto do estilo de vida na saúde digestiva, o papel dos hormônios e dicas práticas de dieta para manter um intestino saudável. Se você está enfrentando mudanças hormonais ou buscando otimizar sua nutrição, esta conversa está repleta de informações valiosas. Não perca esta discussão empoderadora!

    1 hr 45 min
  • #24 Como Navegar a Chegada da Menopausa

    🤳🏻 Conheça o Trabalho da Dra.Carol: https://www.instagram.com/dracarolinaadorno/🎯 Recupere a calça jeans dos 20 em 3 meses: https://contatobiagalletti.wixsite.com/meusite/buildandburn🎯 Recupere a massa muscular dos 20 em 3 meses: https://contatobiagalletti.wixsite.com/meusite/strongandfast🤳🏻 Conheça o meu Instagram: https://www.instagram.com/biagalletti/


    Neste episódio, conversei com a Dra. Carol, ginecologista especializada em climatério e menopausa, sobre as mudanças físicas, hormonais e emocionais que acompanham essa fase — e o que você pode fazer para passar por ela com mais leveza e autonomia.

    Falamos sobre:

    • Por que o ganho de peso, a fadiga, a insônia e a irritabilidade acontecem

    • O impacto da queda do estrogênio no corpo feminino

    • O papel do exercício físico na manutenção da massa muscular, do metabolismo e da autoestima

    • A importância de treinar com o foco em força e qualidade de vida, e não apenas em emagrecimento

    • Estratégias práticas de treino, alimentação e autocuidado para mulheres nessa fase

    Uma conversa necessária, acolhedora e cheia de informação com base científica — pra você entender seu corpo e cuidar dele com mais confiança.

    1 hr 11 min
  • #23 - Mude Seu Mindset Fitness para 2025 | Step 1

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    🤳🏻 Conheça o meu Instagram: https://www.instagram.com/biagalletti/
    Playlist com os 6 Passos para recuperar a saúde e a disposição dos 20 em 2025: https://youtube.com/playlist?list=PL0NO8PhPe38cRVGlpy_R1wiHF53hNHptl&si=aUl-3cldA3EE_aop
    ---Conteúdo do Vídeo---
    0:00 O Mindset Errado
    1:15 Por quê é tão difícil mudar?
    3:06 Abra espaço para as adaptações
    5:08 Fazer pouco é melhor que nada
    6:44 Como parar de se comparar?
    8:27 Como começar a mudar?

    14 min
  • #22 - Como Reverter a Síndrome do Ovário Policístico NATURALMENTE

    🎯 Recupere a saúde e a disposição dos 20:

    Programa de emagrecimento: https://a874ce9.paginas.site/buildandburn
    Programa de Hipertrofia (Híbrido): https://9347a53.paginas.site/strongandfast
    🤳🏻 Conheça o meu Instagram: https://www.instagram.com/biagalletti/
    Conteúdo do Vídeo
    0:00 O Que é SOP?
    1:25 Estratégia 1
    4:24 Estratégia 2
    5:58 Estratégia 3
    Referências:
    The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: A pilot study
    https://pubmed.ncbi.nlm.nih.gov/16359551/
    Effect of Diet on Insulin Resistance in Polycystic Ovary
    Syndrome
    https://pubmed.ncbi.nlm.nih.gov/32621748/
    Eight-Hour Time-Restricted Feeding: A Strong Candidate Diet
    Protocol for First-Line Therapy in Polycystic Ovary Syndrome
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10223292/
    Exercise Interventions in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis
    https://pubmed.ncbi.nlm.nih.gov/32733258/
    Does Insufficient Sleep Increase the Risk of Developing Insulin Resistance: A Systematic Review
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036496/
    Pathogenesis and Consequences of Disordered Sleep in PCOS
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6724486/

    10 min
  • #21 - Como o Treino Híbrido pode SALVAR a Sua Vida

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    🎯 Recupere a força e a vitalidade dos 20 em 3 meses: https://9347a53.paginas.site/strongandfast
    🤳🏻 Conheça o meu Instagram: https://www.instagram.com/biagalletti/
    Conteúdo do Vídeo:
    0:00 O INCRÍVEL Poder do Exercício
    1:50 Mecanismos Biológicos
    6:10 Efeitos Colaterais
    7:45 Como Ajustar o Treino
    Referências:
    Molecular Mechanisms Linking Exercise to Cancer Prevention and Treatment
    https://pubmed.ncbi.nlm.nih.gov/29056514/
    The effect of resistance exercise on all-cause mortality in cancer survivors.
    https://pubmed.ncbi.nlm.nih.gov/24958698/
    Home-based exercise interventions’ impact on breast cancer survivors
    https://pubmed.ncbi.nlm.nih.gov/38356019/
    Restoring skeletal muscle health through exercise in breast cancer patients
    https://pubmed.ncbi.nlm.nih.gov/39062775/
    Chronic effects of resistance training in breast cancer survivors.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557266/

    12 min
  • #20 - Como Correr Mais Rápido de Forma Leve?

    🎯 Recupere a calça jeans dos 20 em 3 meses: https://a874ce9.paginas.site/buildandburn

    🎯 Recupere a força e a vitalidade dos 20 em 3 meses: https://9347a53.paginas.site/strongandfast
    .
    🤳🏻 Conheça o meu Instagram: https://www.instagram.com/biagalletti/
    .
    Referências:
    POLARIZED VS. THRESHOLD TRAINING INTENSITY DISTRIBUTION ON ENDURANCE SPORT PERFORMANCE: A SYSTEMATIC REVIEW AND META-ANALYSIS OF RANDOMIZED CONTROLLED TRIALS
    https://journals.lww.com/nsca-jscr/fulltext/2019/12000/Polarized_vs__Threshold_Training_Intensity.34.aspx?casa_token=RKtNYHZzO_AAAAAA:uVIGMaKdKhueHTECEfK8WH6-8ZJi54YMRzZDyQhV3B1AhpskDbw2dxvjzpPgJWX5Q2KJqjtWAjzbiZPp16g7OHiD&casa_token=HmBG6gmyMrQAAAAA:T7Ccfwwd15XlDnW48t9YqhLQ6iwoS7cGepAcXp-f4f5phTRjrluIAyJIgbCDcN6YUQNzv-TF8GgxdmYszmZYjROC
    .
    The Effect of Periodisation and Training Intensity Distribution on Middle- and
    Long-Distance Running Performance: A Systematic Review
    https://www.researchgate.net/profile/Jordan-Santos-Concejero/publication/321340517_The_Effect_of_Periodisation_and_Training_Intensity_Distribution_on_Middle-_and_Long-Distance_Running_Performance_A_Systematic_Review/links/5a1da387aca2726120b43347/The-Effect-of-Periodisation-and-Training-Intensity-Distribution-on-Middle-and-Long-Distance-Running-Performance-A-Systematic-Review.pdf
    .
    Adaptations to Endurance and Strength Training
    https://perspectivesinmedicine.cshlp.org/content/8/6/a029769.short
    .
    Factors Associated With Lower Limb Injuries in Recreational Runners: A Cross-Sectional Survey Including Mental Aspects and Sleep Quality
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8057706/

    11 min
  • #19 - Como Treinar Para Diferentes Objetivos (Iniciantes)

    🎯 Recupere a calça jeans dos 20 em 3 meses: https://a874ce9.paginas.site/buildandburn

    🎯 Recupere a força e a vitalidade dos 20 em 3 meses: https://9347a53.paginas.site/strongandfast
    🤳🏻 Conheça o meu Instagram: https://www.instagram.com/biagalletti/
    ---Conteúdo---
    0:00 O que você vai aprender
    0:50 Hipertrofia
    4:15 Perda de Gordura
    8:16 Saúde
    Referências:
    Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta‐Analysis
    https://link.springer.com/article/10.1007/s40279-021-01587-7?fbclid=IwAR3qE7TeWSCI4BnXfX8cSRYY8p4mbjbq7wS1WfsZIFufbEYvw451tADl-0I
    The Effects of Concurrent Aerobic and Strength Training on Muscle Fiber Hypertrophy: A Systematic Review and Meta‐Analysis
    https://link.springer.com/article/10.1007/s40279-022-01688-x
    A Meta-Analysis Examining Interference of Aerobic and Resistance Exercises
    https://journals.lww.com/nsca-jscr/_layouts/15/oaks.journals/downloadpdf.aspx?an=00124278-201208000-00035&casa_token=D2XJuT5MwdEAAAAA:mQj6Ukw6A5p_CDqUl5EkmC1C4lD4kKIWNBGnIApkBEn1Lx9yOuYOa10Da25Wlqb6yyobro-bidV9kw2AL6Gr5AAD
    Methodological Considerations for Concurrent Training
    https://link.springer.com/chapter/10.1007/978-3-319-75547-2_13
    Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy
    https://idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/article/10.1007/s40279-016-0543-8%3FcorrelationId%3D4d9ea02c-da9a-44df-a279-bfae59b39531%26error%3Dcookies_not_supported%26code%3Da6a6daa2-2b21-4572-8950-3c09a65fa071&casa_token=qkhryeU28KQAAAAA:L9GWFihb5Rs20TLcqN4iGw14ZyTcNpFVMeIwhOyWXW7YJR4jCc7WIF-wYFS5qkrmysuWmF4H3jgN87ozTw
    Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy
    https://journals.lww.com/nsca-scj/fulltext/2018/08000/Evidence_Based_Guidelines_for_Resistance_Training.11.aspx?casa_token=1sf75rNyY1kAAAAA:EOnzDnDiDIjqwy03C-kFSQPvoI-u0tG1y8Qb8CTjZHpgQv4n7EuyvQ_Fy_UMcGTzhQmlM1Ps0lGCTQMfxr5LboUV
    Physical activity, total and regional obesity: dose-response considerations
    https://www.researchgate.net/profile/Ian-Janssen/publication/11912493_Physical_activity_total_and_regional_obesity_Dose-response_considerations/links/5a201311a6fdcc2dc2aec04a/Physical-activity-total-and-regional-obesity-Dose-response-considerations.pdf
    Adaptations to Endurance and Strength Training
    https://perspectivesinmedicine.cshlp.org/content/8/6/a029769.short
    Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise
    https://journals.physiology.org/doi/full/10.1152/japplpHysiol.00685.2018?rfr_dat=c
    Muscular Strength as a Predictor of All-Cause Mortality in an Apparently Healthy Population: A Systematic Review and Meta-Analysis of Data From Approximately 2 Million Men and Women
    https://www.sciencedirect.com/science/article/pii/S0003999318300790?casa_token=GsVE398PGDMAAAAA:7wnepyJ2M3x8nEi6WCLeSqnztQwt7lkafPct0gUYcRmH4sabzAZwD7pX5AzN0JHwccPog7PKzkI
    Trend of fall-related mortality among the elderly
    https://www.scielo.br/j/reeusp/a/WKqYw3vcnzwTWJKxHLxFWCH/
    Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing
    https://jamanetwork.com/journals/jamanetworkopen/article-abstract/2707428

    13 min
  • #18 - O Exercício Número #1 Para Perder Gordura (Iniciantes)

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    🎯 Recupere a força e a vitalidade dos 20 em 3 meses: https://9347a53.paginas.site/strongandfast
    🤳🏻 Conheça o meu Instagram: https://www.instagram.com/biagalletti/
    ---Conteúdo---
    0:00 O que você vai aprender
    0:40 Por que é tão difícil perder barriga?
    2:43 Onde Estamos Errando
    4:00 O melhor exercício
    6:26 O que eu recomendo
    Referência:
    Determinants of body fat distribution in humans may provide insight about obesity-related health risks
    https://www.jlr.org/article/S0022-2275(20)32303-8/fulltext
    Biology of VO2max: looking under the physiology lamp
    https://onlinelibrary.wiley.com/doi/abs/10.1111/apha.12827?casa_token=y03qcPjGmbcAAAAA:Spub66L-0WGaoOd6vJR4Iv6Y5Og38punYuoQ-BK1svgGh4lJyFVwKRNyzvOCIRGZsqPZKnjHc-a-ot_8
    Adaptations to Endurance and Strength Training
    https://perspectivesinmedicine.cshlp.org/content/8/6/a029769.short
    Nonexercise Activity Thermogenesis in Obesity Management
    https://www.sciencedirect.com/science/article/pii/S0025619615001238?casa_token=PVSGihVEK1IAAAAA:b0bth-VxHiM91gJ3svA-mMDqkQQMM7oM279HyKgmlQhCcgXTx1jPKUg-FI5ony-_Sqjm4GvVVNc
    Slow and steady or hard and fast?
    https://www.mdpi.com/2075-4663/9/11/155?utm_source=releaseissue&utm_medium=email&utm_campaign=releaseissue_sports&utm_term=titlelink3&[email protected]&subject=Sports,%20Volume%209,%20Issue%2011%20(November%202021)%20Table%20of%20Contents&campaign=ReleaseIssue
    Moderate Walking Enhances the Effects of an Energy-Restricted Diet on Fat Mass Loss and Serum Insulin in Overweight and Obese Adults in a 12-Week Randomized Controlled TriaL
    https://www.sciencedirect.com/science/article/pii/S0022316622105833

    9 min
  • #17 - A Ciência da Musculação para Mulheres 30+: Ganhe Mais Músculos

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    🎯 Recupere a força e a vitalidade dos 20 em 3 meses: https://9347a53.paginas.site/strongandfast
    🤳🏻 Conheça o meu Instagram: https://www.instagram.com/biagalletti/
    ---Conteúdo do Vídeo---
    0:00 Ciência da Mulher
    1:00 Diferenças entre os sexos
    1:43 Erro 1: Repetições
    3:22 Erro 2: Intensidade
    6:47 Erro 3: Volume
    8:32 Erro 4: Descanso
    Referências:
    The Biological Basis of Sex Differences in Athletic Performance: Consensus Statement for the American College of Sports Medicine
    https://journals.lww.com/acsm-tj/fulltext/2023/10130/the_biological_basis_of_sex_differences_in.5.aspx?casa_token=vLyuiQPeBz0AAAAA:1NkdTQAT4R1--yfbzdUlvrEGeCr8pilehpgXFjY0v39_uYWofpy2bb_FNX9pFv3HdY3PYH7fIO1JVo_G-GNeYxRN
    Sex differences in fatiguability during single‐joint resistance exercise in a resistance‐trained population
    https://idp.springer.com/authorize/casaredirect_uri=https://link.springer.com/article/10.1007/s00421-024-05445-y&casa_token=wIvjmgUZcUUAAAAA:yMut8AQogn3a9bIek889MoaLE6zPHXvmao9x9xCA-6bagZEhxL-z0dlExgmFBZ9wykG-OD31ozMHE6xFyQ
    Menstrual cycle-associated modulations in neuromuscular function and fatigability of the knee extensors in eumenorrheic women
    https://journals.physiology.org/doi/abs/10.1152/japplphysiol.01041.2018
    Muscular Strength as a Predictor of All-Cause Mortality in an Apparently Healthy Population
    https://www.sciencedirect.com/science/article/pii/S0003999318300790?casa_token=3oQ-IPeRKwQAAAAA:gj922lLAWeJMP-3TDw31pwm3uUHokBMVXBYXZTmWlkkvjUm3DbALZ9sovrHJUOGD2vIEECYsTLE
    Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy
    https://journals.lww.com/nsca-scj/fulltext/2018/08000/Evidence_Based_Guidelines_for_Resistance_Training.11.aspxcasa_token=daW9C3koVR0AAAAA:r7ZrLfmceNwxFQAT3qKIDrcPs8zO-AxMljGkK1BYShlrgLJVdku-ykzdcPXqWy9QopBpy-kyL-1TtzJUK5FhiK06

    10 min
  • #16 - Cafeína: A Ciência da Performance no Treino

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    🤳🏻 Conheça o meu Instagram: https://www.instagram.com/biagalletti/
    .
    --Conteúdo do Vídeo----
    0:00 Resumo do Episódio
    0:39 Mecanismos de Ação
    6:15 Efeitos no Endurance
    10:23 Efeitos na Musculação
    12:08 Horário de Ingestão
    15:46 Fontes de Cafeína
    20:02 Riscos para a Saúde
    24:19 Performance do Cérebro
    .
    Referência
    International society of sports nutrition position stand: caffeine and exercise performance
    https://www.tandfonline.com/doi/full/10.1186/s12970-020-00383-4

    28 min

About Smart Moves Podcast

From the publisher's feed

"SMART MOVES" se refere tanto a se MOVIMENTAR de forma inteligente, quanto a fazer ESCOLHAS inteligentes. Portanto, a ideia central do podcast é educar mulheres iniciantes de 30+ sobre os melhores…