The things that make you go mmmm

Hi there gorgeous,

Did you know that physical exercise is not only great for your overall health, but it also has remarkable benefits for your brain?

The evidence is piling up, showing that exercise can work wonders for cognitive function and brain health. It's like a workout for your mind!

Generation X, prepare for an eye-opening revelation about the hidden potential of your muscles. Beyond their sculpting abilities, they hold a secret power that can leave you astounded – they produce these hormones called myokines that have remarkable effects!

Your muscles communicate with your brain, fat cells, bones, organs like the liver and gut, blood vessels, and even your skin!

These myokines play diverse roles, influencing cognition, metabolism, the transformation of white fat into healthier brown fat, bone health, blood vessel function, muscle growth, and even other fascinating processes.

One of these myokines, IL-6 secreted after resistance training and high intensity training (HIT), has a positive effect on reducing belly fat.

This is what we will be discussing in the Snack Bar today!

But before we dive in ...

A message from the Strong Woman Project

The Strong Woman Project is launching in DECEMBER.

This new program is for committed women who want to make a real change to their health, body, and life. This program helps create a fat burning machine with beautiful lean muscle as your armour.

It is based on the science of protein leverage and the new 2023 guidelines for active women going through perimenopause and menopause.

It’s not the 1980’s or 1990’s anymore. We can’t think we can jazzercise our way to fat loss. The science has changed. We need to build muscle to SAVE our muscle which we are losing after 40, so we can create a fat burning machine.

It utilises the Protein Pulsing Protocol and Resistance Rep Adaptive System and helps women develop a new mental shift by creating habits that really make the difference for fat loss.

The whole idea can be summed up in four main points.

1. Eat Amazing: Being stronger opens up the food options to include things you thought were off limits! Muscle is your armour; it protects you and soaks up energy from the food you eat. This includes cakes and donuts.

2. Feel Amazing: Have confidence in your body and being able to wear what expresses you.

3. Do Amazing: Hike to the top of a mountain, bike ride in nature, lift heavy things, whatever adventures capture your spirit.

4. Live Amazing: Being strong provides hidden health benefits that improve health span, which means you don’t decline as you age.

Right now, you can join the ‘early bird’ list and get a founding members discount when we launch.

Exercise and mental health

Deep Dive:

Engaging in exercise has been proven to lower the risk of dementia and even play a role in its treatment. Whether you're young or old, exercise helps slow down the rate of cognitive decline, keeping your brain sharp and functioning at its best.

Not only that, but physical activity has a positive impact on stress, anxiety, and depression, lifting your spirits and improving your overall well-being.

But that's not all – an active lifestyle also enhances other aspects of brain function.

It boosts learning and memory, sharpens executive functions like decision-making and problem-solving, and even improves language skills and reaction time.

Now, let's dive deeper into the fascinating effects of exercise on the brain.

Studies have shown that exercise has a profound influence on a specific region called the hippocampus, which is crucial for memory and learning.

This remarkable part of the brain becomes more voluminous and receives better blood flow when we exercise. It's like giving your hippocampus a workout of its own!

Exercise also promotes neurogenesis, the creation of new brain cells, in a region called the dentate gyrus.

This means that by staying active, you're not only keeping your existing brain cells healthy but also creating new ones, which can have a positive impact on your cognitive abilities.

But why does exercise have such a profound effect on the brain? Well, it seems that when our muscles contract during exercise, the brain senses it and sparks an incredible communication system between our muscles and our mind.

It's like the muscles and brain are having a conversation, exchanging important messages to keep everything working in harmony.

The magic of myokines

For women over 40, exercise brings so many valuable benefits.

Muscle and Fat

Studies show that myokine IL-6, triggered by resistance training and higher intensity interval training (HIIT), enhances the breakdown of fats and increases fat oxidation.

These effects not only help us lose weight but also lead to a positive shift in the type of fat stored in our bodies.

Specifically, it promotes the conversion of white adipose tissue, which is associated with health risks like diabetes and cardiovascular disease, into brown adipose tissue, which is more metabolically active and beneficial for our overall well-being.

By engaging in regular strength training and HIIT, women in this age group can optimize their fat metabolism and reduce the accumulation of unhealthy abdominal fat. Amazing!

Muscle and Appetite

So, when we exercise and our muscles release these myokines into our bloodstream, they not only help us handle glucose better and burn fat, but they also influence our appetite.

It turns out that myokine IL-6 can pass into our brain and affect our hunger levels. So, staying active not only helps us burn calories but also helps control our desire to eat, contributing to healthier weight management.

So, keep moving and enjoy the benefits of exercise on both your physical fitness and appetite control.

Muscle and Gut

Recent studies have revealed the positive influence of myokines on how our bodies handle insulin and blood sugar.

IL-6 has proven to be a superhero for our insulin secretion. It sparks the release of a hormone called GLP-1, which turbocharges insulin production, helping to maintain balanced blood sugar levels.

This means IL-6 is on our side, safeguarding us from glucose imbalances that can cause trouble.

IL-6 also has a nifty trick when it comes to mealtime. It slows down the emptying of our stomach, which helps control our blood sugar after eating. By doing so, it helps preserve our precious insulin levels during this critical post-meal period.

Now, here's the exciting part: we can boost IL-6 naturally through our lifestyle choices, particularly exercise. So, let's stay active and embrace the power of IL-6 as our secret ally in keeping our insulin and blood sugar in check.

It's time to take charge of our metabolic health and enjoy the benefits of this superhero substance.

Building a Stronger You: Age is Just a Number when it Comes to Weightlifting!

Who says age can hold you back from achieving your fitness goals?

A groundbreaking study has revealed that strength training is equally effective for adults aged 65 to 75 years as it is for those over 85 years. This means it's never too late to start lifting weights and reaping the incredible benefits they offer.

Perimenopause, the 10-year period before menopause, usually starting around 40, is the opportune time to begin strength training.

Despite the decline in estrogen which leads to muscle loss, there is still some estrogen on board, and since it helps build muscle, it can be used to your advantage to build as much as you can before menopause. This will set you up for the years to come.

So here are some amazing key points to consider about strength training.

It’s never too late to start: Researchers compared two groups of healthy older adults – one aged 65 to 75 years and the other over 85 years. Both groups engaged in a 12-week whole-body resistance exercise training program.

The results were astounding and debunked the myth that age affects our ability to gain muscle and strength.

You can still get impressive results: In the same study, the participants experienced remarkable improvements.

The study revealed an average increase of 10% to 11% in muscle mass, specifically in the quadriceps area. Strength gains were equally impressive, with leg extension strength increasing by a staggering 38% to 46%.

Notably, physical performance, as assessed by timed up and go and short physical performance battery tests, also showed significant enhancement.

Age is Not the Limit: Contrary to popular belief, aging does not have to mean a decline in our physical capabilities.

The effects of age are often exaggerated, overshadowed by factors like sedentary lifestyles, loss of muscle and unhealthy habits. This study reinforces the notion that we can achieve incredible results, regardless of our age.

By embracing resistance training and leading an active lifestyle, we can unlock our bodies' potential and enjoy a long and muscular life.

This study's findings are encouraging for those who may have been hesitant about weightlifting later in life.

The benefits of resistance exercise are immense, including increased muscle mass, improved strength, improved bone density and enhanced physical performance.

Regardless of your age, it's never too late to start lifting weights and discover the transformative power of lifting. Your body is designed to move, to be strong, and to embrace a vibrant life.

Let this study inspire you to challenge any preconceived notions about aging. Through resistance exercise, you have the ability to reshape your body, increase your strength, and unlock your full potential.

Embrace the joys of weightlifting and experience the incredible rewards it brings. Remember, it's never too late to start your fitness journey.

Embrace the power of exercise, stay dedicated, and witness the wonders it can unleash within you. Get ready to embark on a muscular and vibrant life that defies age!

MEME OF THE DAY

Remember this song from 1991? The things that make you go hmmm ….

Ready to Change the Things You Can Change?

As scientists continue to unravel the mysteries of these hidden hormone heroes, incredible possibilities emerge for the future of healthcare.

These myokines also serve as valuable markers, guiding the way for tailored exercise prescriptions to help those facing challenges like cancer, diabetes, or neurodegenerative diseases.

So, as you engage in physical activity, remember the remarkable powers residing within your muscles. It's not just about achieving a beautiful physique; it's about tapping into a realm of extraordinary potential.

Let your muscles unleash their hidden hormonal heroes and embark on a journey toward vitality and well-being that exceeds your wildest expectations.

Reflection

Are you going to start off 2024 strong? What exercise are you going to engage in? Why not try resistance training to build muscle and get the knock-on health benefits of the magic myokines?

The Snack Bar by Strong Woman Project

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