Menopause awareness month is here, and in this episode we discover how exercise can improve quality of life in menopausal women.

To do this, we first must understand how the menstrual cycle works, and the hormonal changes associated to menopause. If you haven't already, listen to Episode 1 where we explore the menstrual cycle and the associated hormones in more depth.

Spoiler: In this episode we alluded to some of the limiting factors to exercise in menopausal women. In the next episode, we will have a guest join us to understand the psychology behind these barriers and how to overcome them.

Useful links and interesting reads:

1) Exercise beyond menopause: Dos and Don’ts

2) Exercise and Quality of Life in Women with Menopausal Symptoms: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

3) Exercise for peri- and postmenopausal women: Recommendations from synergistic alliances of women's medicine and health psychology for the promotion of an active lifestyle

#menopause #menopauseawareness #exercise&menopause #womenshealth

VO2max is an established and well understood measure of aerobic fitness, however, sex differences exist. The aim of this episode is to bright these differences to light and explain the reasoning behind these differences.

With an understanding of the differences training approaches can shift, aiming to improve overall performance whilst maintaining athlete longevity and health.

Interesting reads on the topic:

• ​Støa E.M., Helgerud J., Rønnestad B.R., Hansen J., Ellefsen S., Støren Ø. Factors Influencing Running Velocity at Lactate Threshold in Male and Female Runners at Different Levels of Performance. Front. Physiol. 2020;11:585267. doi: 10.3389/fphys.2020.585267.

• ​Pelliccia A., Maron B.J., Spataro A., Proschan M.A., Spirito P. The upper limit of physiologic cardiac hypertrophy inhighly trained elite athletes. N. Engl. J. Med. 1992;324:295–301. doi: 10.1056/NEJM199101313240504. [DOI] [PubMed] [Google Scholar][Ref list]
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• ​Whyte G.P., George K., Sharma S., Firoozi S., Stephens N., Senior R., McKenna W.J. The upper limit of physiological cardiac hypertrophy in elite male and female athletes: The British experience. Eur. J. Appl. Physiol. 2004;92:592–597. doi: 10.1007/s00421-004-1052-2.
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• ​Giraldeau G., Kobayashi Y., Finocchiaro G., Wheeler M., Perez M., Kuznetsova T., Lord R., George K.P., Oxborough D., Schnittger I., et al. Gender Differences in Ventricular Remodeling and Function in College Athletes, Insights from Lean Body Mass Scaling and Deformation Imaging. Am. J. Cardiol. 2015;116:1610–1616. doi: 10.1016/j.amjcard.2015.08.026. 

• ​Levine B.D., Lane L.D., Buckey J.C., Friedman D.B., Blomqvist C.G. Left ventricular pressure-volume and Frank-Starling relations in endurance athletes. Implications for orthostatic tolerance and exercise performance. Circulation. 2019;84:1016–1023. doi: 10.1161/01.CIR.84.3.1016. 

• ​Santisteban, K. J., Lovering, A. T., Halliwill, J. R., & Minson, C. T. (2022). Sex Differences in VO2max and the Impact on Endurance-Exercise Performance. International journal of environmental research and public health, 19(9), 4946. https://doi.org/10.3390/ijerph19094946 

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Fuelling for exercise can be hard enough, but fuelling around the menstrual cycle can pose another challenge.

Special guest Darryl Corley joined us in this episode to explore how to fuel during different phases of the menstrual cycle. We also explore how we can tailor nutrition during the cycle to optimise health and performance.

Nutrition apps:

- Yazio

- MyFitnessPal

This episode is a follow-up on our previous episode where we explored the benefits of exercise for ante-natal women as well as exercise recommendations and contraindications.

In this episode, we explore what happens to the body following pregnancy. Based on these events we provide exercise recommendations and contraindications for the post-natal woman.

In this episode we explore the benefits of exercise for ante-natal women. We then discuss exercise recommendations and contraindications for ante-natal women.

Interesting reads:

- Pregnancy and exercise

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This episode is a continuation of Episode 4. In this episode we discuss some of the benefits of exercise and how they mitigate PCOS symptoms. We also discuss the recommendations and guidelines for exercise and some modalities of exercise which can be incorporated to improve lifestyle.

Here are some interesting papers on the topic:

- Stepto, N. K., Patten, R. K., Tassone, E. C., Misso, M. L., Brennan, L., Boyle, J., Boyle, R. A., Harrison, C. L., Hirschberg, A. L., Marsh, K., Moreno-Asso, A., Redman, L., Thondan, M., Wijeyaratne, C., Teede, H. J., & Moran, L. J. (2019). Exercise Recommendations for Women with Polycystic Ovary Syndrome: Is the Evidence Enough?. Sports medicine (Auckland, N.Z.), 49(8), 1143–1157. https://doi.org/10.1007/s40279-019-01133-6

- Snowling, N. J., & Hopkins, W. G. (2006). Effects of different modes of exercise training on glucose control and risk factors for complications in type 2 diabetic patients: a meta-analysis. Diabetes care, 29(11), 2518–2527. https://doi.org/10.2337/dc06-1317

- Sabag, A., Patten, R. K., Moreno-Asso, A., Colombo, G. E., Dafauce Bouzo, X., Moran, L. J., Harrison, C., Kazemi, M., Mousa, A., Tay, C. T., Hirschberg, A. L., Redman, L. M., & Teede, H. J. (2024). Exercise in the management of polycystic ovary syndrome: A position statement from Exercise and Sports Science Australia. Journal of science and medicine in sport, 27(10), 668–677. https://doi.org/10.1016/j.jsams.2024.05.015

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If there are any topics you would like to hear more or if you have any questions drop me a message on instagram and I will reach out to you!

In this episode we discuss what PCOS is, how it occurs and why it occurs. We also take a look at how PCOS can manifest in women. If you haven't already, take a look at episode 1 to help you understand some of the terms, hormones and structures mentioned in this episode.

This episode will be followed by Pt.2 where we will discuss PCOS and exercise as a management and treatment strategy.

Here you can also find the link to the really interesting paper by Sabag et al. 2024 - Exercise in the management of polycystic ovary syndrome: A position statement from Exercise and Sports Science Australia

https://www.sciencedirect.com/science/article/pii/S1440244024002081

See you all in the next episode!

In this episode we are joined by Emma Swords, a professional rugby player for Harlequins women. Emma's years of experience in the sport contributed significantly to the creation of this episode.

In this episode we discussed some of the current issues in sport, not only for high performers, but for girls and women of all backgrounds. We touched on topics such as stigmas and stereotypes around females in sport, retention of female athletes, how we can promote female sport and linking science to practice.

Emma isn't just an exceptional athlete, she's also a dedicated and driven business woman. Go find her and her businesses on social media!!

@emma_swords

@boncee_uk

@sw9rds_rugby

In this episode we discuss the physiological changes that occur throughout the cycle and how they may impact exercise. This information can be used to guide you through training and periodisation to maximise your performance and promote health.

To learn more about hormonal fluctuation and events throughout the cycle you can listen to Episode 1.

Below I have also left some interesting research articles which are relevant to the content covered in this episode.

1) Gordon, A. N., Moore, S. R., Patterson, N. D., Hostetter, M. E., Cabre, H. E., Hirsch, K. R., Hackney, A. C., & Smith-Ryan, A. E. (2023). The Effects of Creatine Monohydrate Loading on Exercise Recovery in Active Women throughout the Menstrual Cycle. Nutrients, 15(16), 3567. https://doi.org/10.3390/nu15163567

2) Solomon, S. J., Kurzer, M. S., & Calloway, D. H. (1982). Menstrual cycle and basal metabolic rate in women. The American journal of clinical nutrition, 36(4), 611–616. https://doi.org/10.1093/ajcn/36.4.611

3) Janse de Jonge X. A. (2003). Effects of the menstrual cycle on exercise performance. Sports medicine (Auckland, N.Z.), 33(11), 833–851. https://doi.org/10.2165/00007256-200333110-00004

4) Baker, F., C., Siboza, f., & Fuller, A. (2020). Temperature regulation in women: Effects of the menstrual cycle. Temperature (Austin),7, 226-262.

5) Baker L. B. (2017). Sweating Rate and Sweat Sodium Concentration in Athletes: A Review of Methodology and Intra/Interindividual Variability. Sports medicine (Auckland, N.Z.), 47(Suppl 1), 111–128. https://doi.org/10.1007/s40279-017-0691-5