Welcome to Episode #138 of High Intensity Health Radio. Dr. Tyna Moore shares tips to balance hormones through strength training.
➢ Read the Interview Transcript: bit.ly/1T5a4pC
➢ Connect with Dr. Moore: corewellnesspdx.com/
➢ Listen to the Audio in iTunes: highintensityhealth.com/itunes
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-------------------------------------Key Takeaways---------------------------------
0:00 Intro
3:47 The Benefits of Strength Training: Dr. Moore found profound benefits. Her weight became better distributed. She found that if she wasn’t eating enough food, she wasn’t healing or gaining muscle or strength. It was then that she discovered that she was an under eater. When she began to increase her intake, she gained muscle. She also became more resilient and was thriving.
8:32 The Glute Journey: Dr. Moore saw a lot of patients with lumbar-pelvic pain in women. With her research into glutes, she realized that every one of them had atrophied glutes. When a patient lays on the table on their stomach, their sacrum should be in the middle and their glutes should rise like two mounds. The glutes of elderly people do not rise, and Dr. Moore was seeing this in many of her younger patients. Dr. Moore’s own lower back pain became lessened with glute work. She started with glute bridges and body weight squats. She tells everyone to hire a good trainer.
10:31 Hormones and Weights: A study of men with a body weight squat with a free weight barbell, compared to a leg press machine showed that over the release of testosterone and human growth hormone was more than 80% higher with the barbell. You can tweak your hormones by how you exercise. The compound movements, like the full squat puts a neural load on the whole system.
12:39 The Mindset of Weight Training: Cardio makes you better at cardio and you only receive the benefits while you are doing it. When you lift weights, you get after burn.
14:25 Hormones and Cardio: Dr. Moore sees gnarly changes in labs with runners. They tend to burn out their adrenals and then the rest of their hormones. She sees a number of runners and cyclists with diabetes. It comes down to skinny fat. You look thin, but metabolically you show up as pre-diabetic skinny fat. Being a thin diabetic is more dangerous than being a heavy diabetic. About 20% of our population is normal weight and metabolically obese. A study showed that type 2 diabetes starts with insulin resistant skeletal muscle in the leg tissue. Eighty percent of insulin latches to muscle tissue. The fastest way to get out of insulin resistance is to build muscle. The first thing your body does with the buildup of muscle is burn up the fat in your liver.
17:17 More Benefits of Strength Training: Dr. Moore began to see her thyroid antibody levels go down. Her testosterone and estrogen levels come up. Her blood sugar regulated better. It takes about 90 days of strength training for metabolic changes on labs and weight redistribution to come about. If we improve our diets at the same time, it happens more quickly.
19:01 Cardio vs Strength Training: Studies have shown that you need to do chronic cardio for 50 minutes a day 7 days a week and you may see 2 to 3 pounds of weight loss a month. Even that benefit drops off after a short time as your body adjusts to the exertion. Weight training is superior for reducing the prevalence of heart disease and diabetes.
21:41 Protecting Our Energy: We need to guard our energy, our thyroid, our adrenals and our hormones. Every food we eat and activity we do should be in support of these. Across the board, giving ourselves micro doses of the hormetic effect makes us stronger and harder to kill.
25:04 Abs vs Glutes: Dr. Moore asked her male friends which they preferred on a woman and they didn’t care about a 6 pack and a flat rear end. She sees many of her female patients who achieve the 6 pack abs, end up with trashed their hormones. Our abs are where we keep our estrogen. Her patients who have had a tummy tuck come in a few months later with trashed hormones. Our fat is an endocrine organ.
26:29 Your Glutes: Your spine comes down into your sacrum. If you focus on your gluteal strength, much of your body is worked in the process. You get the most benefit from posterior chain exercises, compound body movements, like deadlifts and squats.
29:15 Having a Little Fat is Protective: Dr. Moore experienced and often sees when people become very lean, their hormones tank. We feel better emotionally when we have a healthy bulk from lifting weights.
32:15 Fat is Burned in Mitochondria in Skeletal Muscles: The more muscle you have, the more fat you burn.
26 июн 2024
