Whey protein supplements and exercise help women improve body composition

It’s known that men benefit from whey protein supplements and exercise, and for what is believed to be the first time, the same can be said for women, according to a large study.

Source: Whey protein supplements and exercise help women improve body composition — ScienceDaily


Gene affects how some women store fat — and ups their diabetes risk

Cruelly, the gene is sex specific: men with the same variation of the gene have a much less heightened diabetes risk.

Source: Gene affects how some women store fat — and ups their diabetes risk: Natural variation has potent effect on women who have it — but not on men — ScienceDaily

Daily aspirin linked to double melanoma risk in men: Women taking daily aspirin do not have higher risk in the same population

Men who take once-daily aspirin have nearly double the risk of melanoma compared to men who are not exposed to daily aspirin, reports a large new study.Women, however, do not have an increased risk. This does not mean men should stop aspirin therapy to lower the risk of heart attack, the authors stressed. They should avoid tanning beds and get regular skin checks by a dermatologist.

Source: Daily aspirin linked to double melanoma risk in men: Women taking daily aspirin do not have higher risk in the same population — ScienceDaily

Fit Women And Dementia

Physically fit women are less likely to develop dementia, claims a recent study conducted by the University of Gothenburg and published in American Academy of Neurology.

Women who are physically fit are up to 90% less likely to develop dementia in their lives, the University of Gothenburg concluded from their study. And if the fit women did develop dementia it was, on average, 11 years later in life.

A longitudinal study, spanning decades, measured fitness levels in women with an average age of 50. Average fitness levels were determined using VO2 max and power (watts) output. The average level of fitness they calculated, was 103 watts. To be considered “physically fit” power output needed to be at 120 watts or more. “Unfit” was 80 watts or less.

One interesting aspect of the study: as in most longitudinal studies, participants drop out as time goes on. In this study, 45% of the women who dropped out went on to develop dementia.

Some limitations of this study are:

  • Small number of participants: Only 191 women at the start of the study
  • Little randomization of participants: All of the women were Swedish
  • Fitness levels measured only once, at the start of the study


Studies: HIIT, Exercise Volume, Men v Women

Vol. 4

Get High With HIIT

The release of endorphins during exercise has been observed for some time. The relationship between type of exercise and the magnitude of endorphin release is becoming better understood. “…high-intensity interval training (HIIT) leads to endorphin release in the brain, which might alleviate the physical and emotional stress caused by the high-intensity exercise. A less demanding, traditional one-hour aerobic exercise does not cause similar endorphin release.” The study also found that HIIT causes the release of opioid peptides that control pain and emotions.


High or Low?

When doing strength training, one of the big differences in how a program is set up is the load, either high or low. A recent meta-analysis has found that “…strength were significantly greater in favor of high- versus low-load training.” The same analysis found little to no difference for the two parameters as far as hypertrophy.


Anything Men Can Do, Women Can Do…Longer

While there is no denying that men have a greater potential for strength and muscle size, a recent study has found that women have greater muscle endurance than men. “…women are considerably less exhausted after natural, dynamic muscle exercises than men of similar age and athletic ability.” The study had men and women do a simple exercise (flexing the foot against an array of sensors) as fast as they could, for 200 repetitions. The researchers found that while the men were faster and stronger in the beginning, they also tired out much more quickly.


Studies: Gut, Women, Protein

Vol. 2

Trust Your Gut

The microbiota that lives in your gut plays a large role in digestion, elimination, etc. There is recently, however, a growing understanding that the gut microbiota also plays an important role in disease prevention and promoting brain health. Dysregulation of the gut microbiota has been linked to depression, autism, stroke, Parkinson’s disease, and Alzheimer’s. There is good news as well. There is clinical evidence that would suggest that “prebiotic, probiotic, or dietary interventions” are a good way of treating and preventing the above listed mood, neurodevelopmental disorders, and neurodegenerative diseases.


Women Are Cool

During an experiment in which women and men performed identical exercise/rest protocols, 60% of each participant’s predetermined maximal power output, with an hour of recovery time after, the temperature of the women dropped more quickly than that of men. This study also factored in fabric types, using polyester and wool. The fabric type had little to do with the results.


Protein Matters

A recent study has found that resistance training paired with protein supplementation does indeed lead to “greater lean mass and leg strength gains” as opposed to subjects who did the same training, but did not supplement with protein. Keep in mind, in this study the participants were older (70’s) and/or obese (BMI > 30). Even so, the study found similar results with people in the BMI < 30 range.