We're sunsetting PodQuest on 2025-07-28. Thank you for your support!
Export Podcast Subscriptions
cover of episode 595: Expert insights on strength training for women

595: Expert insights on strength training for women

2025/5/15
logo of podcast The mindbodygreen Podcast

The mindbodygreen Podcast
AI Deep Dive AI Chapters Transcript
People
B
Bill Campbell
B
Bonnie Tsui
D
Don Layman
G
Gabrielle Lyon
J
Jamie Seaman
V
Vonda Wright
专注于活跃老化、女性健康和骨健康的骨科运动医学外科医生和著名作者。
Topics
Gabrielle Lyon: 各位听众，让我来向大家阐述肌肉的重要性。骨骼肌不仅仅是为了让你看起来身材好，也不仅仅是为了力量。实际上，骨骼肌是人体内最大的内分泌器官系统。这意味着当你收缩骨骼肌时，它会释放激素，这些激素被称为肌动蛋白，它们是化学信使，在全身传递信息，影响几乎每一个器官系统。骨骼肌是你唯一可以直接控制的内分泌器官。此外，骨骼肌还是你的代谢同步器，它有助于储存碳水化合物，并且富含线粒体，是ATP利用和脂肪酸氧化的场所。骨骼肌就像你的身体盔甲，可以帮助你应对疾病和生育问题。它也是氨基酸的储存形式，对身体的更新至关重要。如果你的蛋白质摄入不足，身体会消耗骨骼肌中的氨基酸储备。所以，肌肉是健康和长寿的关键，肌肉量越低，身体抵抗疾病的能力就越弱。

Deep Dive

Chapters
This chapter explores the crucial role of muscle in women's health, beyond aesthetics. It emphasizes muscle's function as the body's largest endocrine organ system, impacting various organ systems and overall health.
  • Skeletal muscle is the largest endocrine organ system in the body, secreting hormones called myokines that impact nearly every organ system.
  • Muscle is a metabolic sink, storing carbohydrates and being a site of fatty acid oxidation.
  • Muscle is your body armor, providing protection and support.
  • Lower muscle mass decreases the ability to survive various diseases.

Shownotes Transcript

“The stimulus we need for longevity and power is to lift heavier,” explains Vonda Wright, M.D.

In this episode, we’re diving deep into the science, mindset, and cultural shift around strength training for women—and why building muscle is one of the most powerful things you can do for your long-term health.

You’ll hear from:

-

Gabrielle Lyon, D.O., functional medicine physician and founder of the Institute for Muscle-Centric Medicine, on why is building muscle so essential for women’s health

-

Vonda Wright, M.D., a double-board-certified orthopedic surgeon, on what it really means to be “toned” 

-

Bill Campbell, Ph.D., a leading researcher in exercise science and muscle hypertrophy, on how often you need to be lifting each week to see results

-

Don Layman, Ph.D., professor emeritus at the University of Illinois, on how much protein you really need daily

-

Jamie Seeman, M.D., board-certified OB/GYN and athlete, on how to truly improve your body composition, why recovery timing matters, and how motivation is built through consistency

-

Bonnie Tsui, award-winning author and athlete, on how lifting heavy is changing norms around female strength 

We’ll cover:

  • Muscle is more than just aesthetics (~1:35)

  • Muscle as a metabolic currency (~7:30)

  • Why hypertrophy training matters (~8:30)

  • Don’t wait to get started (~9:15)

  • Want to be toned? Eat! (~9:48)

  • It’s time to lift heavy (~12:00)

  • How to build the most effective workout (~13:30)

  • How often & how much should you be lifting? (~15:26)

  • How much protein do you need (~20:00)

  • How to optimize muscle protein synthesis (~22:15)

  • How much leucine do you need? (~25:00)

  • How to actually improve your body composition (~27:40)

  • When to cold plunge (~29:30)

  • How to become truly motivated (~30:50)

-Lifting heavy is changing cultural norms (~31:55)

  • Why strength training is for every woman (~33:33)

Listen to the full episodes here: 

Learn more about your ad choices. Visit megaphone.fm/adchoices)