The Midlife Reset: Introduction
After completing a master’s in public health with a focus on chronic disease prevention, I became fascinated by a new generation of scientists and physicians who have become prominent advisors in health, wellness, and performance, particularly in the areas of women’s health, aging, and longevity. After spending hundreds of hours listening to podcast and reading papers and books, the teachings from these scientists have realigned my conversations when working with my clients.
I've had some insightful discussions with women ranging from pre-menopausal to post-menopausal about how to better achieve our health goals through diet and exercise. I’m excited to share these findings with you in a series of blog posts titled The Midlife Reset: Balancing Diet, Exercise, and Hormones.
In this first blog, I’d like to introduce the experts whose research I will be referencing and encourage you to explore their work through listening or reading. After studying each of their theories, I’ve compiled a meta-analysis of the common themes they share. Think of it as a Venn diagram highlighting the points that are consistent and valid across their research and experience—ideas that align with my own beliefs.
Dr. Stacy Sims, Dr. Gabrielle Lyon, Dr. Mary Louise Harver, Dr. Peter Attia, and Dr. Andrew Huberman, are all experts in the fields of health, wellness, and performance, with a strong focus on the science behind human biology, longevity, and optimization. They are widely recognized for their contributions to the understanding of human physiology, health strategies, and well-being. Here's a brief overview of each and some common themes they share when it comes to diet and weight training:
1. Stacy Sims (Exercise Physiologist and Expert in Female Physiology)
Protein for Women: Stacy Sims emphasizes the importance of adjusting protein intake based on hormonal cycles, especially for women. She suggests that women may need to adjust their protein intake during different phases of their menstrual cycle, with increased protein needs during the luteal phase (post-ovulation). For muscle recovery, she often recommends a higher protein intake post-workout, ideally around 20–40g.
Strength Training: She advocates for strength training but stresses that women should focus on heavy lifting to build lean muscle mass. She suggests that lifting weights helps with bone density, metabolic health, and muscle preservation.
2. Gabrielle Lyon (Functional Medicine Doctor and Expert in Muscle-Centric Medicine)
Protein for Muscle Maintenance: Gabrielle Lyon emphasizes the critical role of muscle in aging and longevity. She advocates for a "muscle-centric" approach to health, recommending protein intake that prioritizes muscle preservation and growth. She suggests eating 1.2–2.2g of protein per kilogram of body weight, depending on activity level, with a focus on high-quality animal proteins like lean meats, eggs, and fish.
Heavy Weightlifting: Lyon believes in the importance of resistance training, specifically lifting heavy weights, to maintain muscle mass and support metabolic health. She recommends lifting weights that challenge your strength, encouraging individuals to train with progressive overload to stimulate muscle growth and improve function.
3. Mary Claire Haver (OBGYN and creator of Galveston Diet)
Protein for Recovery: Harver emphasizes proper protein intake for recovery, suggesting that adequate protein supports muscle repair after intense training. She recommends consuming protein both before and after workouts for maximum muscle synthesis and recovery. Dr. Haver is also a strong proponent of consuming 25 grams or more of fiber / day.
Lifting for Strength and Longevity: Haver advises that lifting heavy weights helps with muscle preservation and longevity. She advocates for incorporating compound lifts like squats, deadlifts, and bench presses, which engage multiple muscle groups for efficient strength gains.
4. Peter Attia (Doctor Focused on Longevity and Optimal Health)
Protein and Aging: Peter Attia's advice around protein revolves around the importance of maintaining muscle mass for aging well. He suggests a higher protein intake—often recommending 1.6–2.2g of protein per kg of body weight for those looking to maintain or build muscle mass. He also discusses how protein intake should be distributed throughout the day to maximize muscle protein synthesis, advocating for a balanced intake with each meal.
Strength Training: Attia regularly discusses the need for resistance training, especially as people age, to maintain functional strength and prevent muscle loss. He encourages people to focus on lifting heavy weights and utilizing progressive overload to ensure that muscles are sufficiently challenged. For long-term health, Attia also advocates for a combination of strength training and aerobic exercise.
5. Andrew Huberman (Neuroscientist and Health Expert)
Protein for Muscle Building and Recovery: Huberman frequently discusses the neurobiological benefits of protein for muscle repair and growth. He recommends 30–50g of protein per meal to optimize muscle protein synthesis. For those lifting weights, he suggests consuming protein post-workout to support muscle recovery and growth.
Lifting Heavy Weights for Hormonal Benefits: Huberman discusses the importance of lifting heavy weights for boosting testosterone, growth hormone, and overall muscle strength. He suggests that heavy lifting, especially when paired with sufficient recovery and protein intake, has profound benefits for long-term health, particularly for muscle preservation as you age.
Common Themes:
Protein Intake for Muscle Maintenance and Growth:
Across the board, these experts recommend higher protein intake, especially for those lifting heavy weights or training intensely. Protein intake of 1.2–2.2g per kg of body weight is commonly mentioned.
There is also emphasis on distributing protein intake evenly throughout the day and consuming protein post-workout to maximize muscle recovery and protein synthesis.
Heavy Weightlifting for Muscle Preservation and Longevity:
All of these experts emphasize the importance of strength training, particularly heavy weightlifting, for building and maintaining muscle mass.
They suggest lifting weights with progressive overload to stimulate muscle growth and strength gains.
Strength training is also promoted for its benefits in preventing muscle loss as you age, supporting bone density, and improving metabolic function.
Personalization Based on Goals:
Some experts, like Stacy Sims, stress the need to adjust nutrition and training based on factors like gender and menstrual cycles.
Peter Attia and Andrew Huberman stress personalized health strategies, encouraging individuals to adapt protein intake and exercise routines based on specific health goals (e.g., longevity, strength, or muscle growth).
Summary:
Protein Intake: Aim for 1.2–2.2g of protein per kg of body weight depending on your activity level and goals, with an emphasis on high-quality sources like lean meats, fish, and eggs.
Lifting Heavy Weights: Progressive, heavy weightlifting is essential for building and maintaining muscle mass, improving strength, and supporting long-term health, particularly as you age.
Timing: Consume protein evenly throughout the day, particularly post-workout, to optimize recovery and muscle synthesis.
This combination of personalized protein intake and heavy resistance training is seen as essential for achieving both optimal physical performance and long-term health. The variables of these themes will be covered in detail in upcoming blogs. Next week, we will look more closely at what eating 1.2 – 2.2g of protein / kg of body weight looks like, and I’ll provide some weekly menu samples and share my personal challenges and hacks in achieving this.
Find links to connect with all these experts in my next blog!
