Women in that 35+ age range are really not eating enough protein ... We talk about those ranges being anywhere from, say, 1.8g of protein per kg of their lean body mass all the way up to as high as 2.9g of protein per kg lean body mass.

"If we're looking at our menstrual cycle as a whole, there's optimal times in our menstrual cycle to push our bodies. And then there are times in our menstrual cycle where we want to still be physically active, but it's not the time to be, you know, doing CrossFit, or doing a long endurance race, doing really intense HIIT...

When we finally make a dietary recommendation, it might be that I just move their protein from, say, 80 grams... up to 130 ... Just that adjustment alone without making any major changes to their carbohydrate or fat intake will actually result in a really positive body compositional change.

If we're on synthetic oral contraceptives for 10, 15, 20 years, we're keeping our bodies in a very low estrogen state with these synthetic hormones. We're missing out on peak bone mass, peak muscle mass years. ... I'm seeing women that are osteopenic before they even go into menopause.

Things like adverse childhood events... People that have high scores as a child are at greater risk for autoimmune conditions, they're at a greater risk for weight loss resistance, they're at a a greater risk for persistent behaviors. And it could show up as alcohol addiction...

If we look at the surplus that's necessary, about 10-20% above your maintenance calories is about what's recommended to optimize the hypertrophy response.

You're not going to have a high VO2 max if you are unhealthy and your body is not in good metabolic condition and your heart is not in good metabolic condition. You need kind of all of these parameters to be met to have a a very high VO2 max.

I think there's a bit of a stigma or misconception that as soon as you start lifting, that you're all of a sudden going to turn into the hulk if you're not really careful, and it's just such a myth.

I think about the PCOS patients, so polycystic ovarian syndrome, which is actually the most common endocrine disorder here in the United States ... It's more often than not a degree of insulin resistance and inflammation at the basis. Also, oxidative stress.

About 25% of women with PCOS are thin phenotype, which means thin women can also have PCOS. You don't necessarily have to be obese, and this is why it's so under-diagnosed.

Where are you in your lifestyle? So, are you in your peak fertile years? And if you're a competitive athlete, I would say, no, I don't want you fasting.

Overall, exercise is just going to improve the ability of our arteries to dilate when something called shear stress increases.

I just want to point out as well, for women, because we have lower testosterone levels, it is a little more challenging for us to build as much muscle as males.

Females have very subjective experiences of whether or not their period has an impact on their strength and/or hypertrophy outcomes.

It's not at all uncommon to see women in their early 40s... They may not be ovulating every month; they may ovulate twice in a month. What I always say about perimenopause is that it's predictably unpredictable.

We have to help educate women that irrespective of where you are in that perimenopausal journey, you may still be able to conceive a child.

VO2 max is the... maximum rate of oxygen consumption for your body.

Ultimately, the more muscle you build over time... that governs your metabolic rate, because that is the most energetically costly tissue.