Latest / HER / This is the Female StrengthSpan

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This is the Female StrengthSpan · HER

0:07
Pam Peeke, MD: Hi, I am Dr.
0:08
Pam Peak, and This is episode 549 on the precipice of five 50.
0:16
And you know what that means?
0:18
Every 50 episodes I'm gonna go solo and just sort of, you know,
0:24
do an amazing podcast as you and.
0:27
So look for that one for the next podcast.
0:31
Alright, now, today I'm joined by my fellow American College of
0:36
Sports Medicine colleague, Dr.
0:38
Tamara Real.
0:40
And, um, I'm telling you right now, she has got it when it comes to
0:44
what we're gonna talk about today.
0:46
Are you ready?
0:47
Do, do, do the female.
0:50
Strength span.
0:52
That's right.
0:53
You know, You know me by now.
0:55
Any opportunity to talk about women being strong, mentally, physically, spiritually.
1:01
Hey, I'm all over it.
1:03
So, Tamara is an internationally recognized researcher and
1:08
educator whose work focuses.
1:12
On pelvic health, pediatric exercise science, and resistance
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training for women's health.
1:19
That's what we want to hear more than anything else.
1:22
She's currently a specialist, professor and coordinator of the Human
1:25
Performance Lab at Monmouth University.
1:28
Welcome.
1:29
Welcome aboard Tamara.
1:32
So happy to see you.
1:35
Tamara Rial Rebullido, PhD: I know thank, thank you so much for the invitation.
1:38
I can't, I can't believe, uh, that when we were writing a, the
1:43
concept of female strength band, like you're the gold star icon.
1:48
You are the that person, and I love that.
1:51
I think it's the perfect person to be interviewing me about this topic.
1:55
I'm so thrilled to be here with you.
1:58
Pam Peeke, MD: Well, you authored along with, um, two other, um,
2:03
academicians a fabulous piece, which immediately got me going.
2:08
And, uh, and That is, uh, in our journal for the American
2:13
College of Sports Medicine.
2:15
Uh, you wrote, um, the female.
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Strength span.
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Now, You know what I love about This is we've got like, you know, lifespan and
2:25
health span and I'm like, okay, thanks for sharing, but what about strength?
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And then boom, it just pops up.
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I was so excited.
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So, you know.
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You introduced this entire study or basically article on a life course
2:42
perspective on resistance exercise and, and looking specifically at d smithing.
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A lot of what, um, was out there starting with a sidebar called
2:55
the Mythology of Female Resistance Exercise, which I think is just amazing.
3:01
Now, before we start in.
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Tell us all why you're so interested in this.
3:07
Tamara Rial Rebullido, PhD: Oh my God.
3:08
Well, I guess because I've always been passionate about women's health
3:13
and I did my PhD actually, And the fact of exercise, uh, women's health
3:18
is specifically urinary incontinence.
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And, and I think after that.
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When I started, at that time, we were not talking about exercise and female health
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issues that were so taboo as incontinence.
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Uh, And then that just got me going and I think I just continued into, uh, into all.
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All my research interests at the intersection of what it was,
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female, female athletes resistance training, because that's one of
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my favorite pieces of exercise.
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Uh, And then how that can affect different.
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Health, um, or age related health issues that have been in female from
4:04
pregnancy, the changes in purity, menopause, and inclusive, uh, aging.
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So, so yeah, I think that's gonna be a, that was my trajectory.
4:16
And, and a side note, of course, I love resisted training.
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I've always resisted train, trained all my life.
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Eh, I was a, an athlete.
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Uh, at the university, but
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Pam Peeke, MD: What kind, What kind, of athlete?
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Tamara Rial Rebullido, PhD: we were gymnastics.
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Gymnastics And also did a little bit of everything swimming.
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We did soccer, eh, but then once you start to be more of a writer academician, you
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know, that we spend a lot of time sitting.
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Eh, on a computer And we need that piece of exercise.
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And I always feel that the missing component in any female prescription,
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eh, was resistance training or what we call also a muscle strengthening
5:00
strength building activities.
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Pam Peeke, MD: I love it.
5:03
Alright, so you and I are aligned.
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You know, when I wrote my book, body for Life for Women, it was the
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first-time a, a physician appeared on the cover and was ranting and
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raving about, you know, dammit.
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Lift some weights here, girlfriends, you know, I mean, it's all special that you're
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running and rowing and you know, whatever.
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Don't stop that.
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Whatever you do.
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But for crying out loud, you need strength, um, for your bones, for your
5:30
muscles, and eventually to lay down this strong foundation so that you
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could remain physically independent, let alone mentally, but physically
5:39
independent when you finally hit the menopausal and postmenopausal years.
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'cause honey, if you fall down on the ground, no front end loader's
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gonna show up and help you.
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Okay.
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It's all about you and being able to do kind of what we call
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a pushup to be able to get up.
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Oh, I love that.
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A pushup to get up.
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I gotta think about that one.
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Alright, so that's part of my rant and rave.
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Now there are, I, I'd like to start in with some of these myths and, and This is
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really important because we, um, at the Herb Podcast have an intergenerational,
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uh, audience, mostly women, but.
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Uh, goodly number men as well listening in because they're just so cool.
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Alright, so the first one is girls should wait until puberty
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to start Resistance exercise.
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Tamara Rial Rebullido, PhD: Correct.
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That's one
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of the biggest myth in pediatric exercise signs.
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And in fact, we.
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See already a big drop of females when you compare female girls compared to boys.
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There is such a disparity in girls who engage not only in
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physical exercise, but also in in strength building, uh, exercise.
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But we do know because the evidence tells us along.
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Long list of evidence and position statements that resistance exercise
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during youth, adolescence and childhood is not only safe, but it's beneficial.
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It's beneficial to start as early as you can.
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I'm always, I'm also even talking about infancy and if we, if we can go
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further, I would say resistance training starts in the womb, from the womb
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to the tomb, because think about it.
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All those pregnant females who resistance strain and did exercise throughout their
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pregnancy, their children at two months had higher node or mortar abilities than
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those who did not resistance strain.
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So you
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already developing that in the womb, which is
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Pam Peeke, MD: That's crazy.
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That is crazy.
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So you're Oh, that, that, so what a gift to give your child.
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Tamara Rial Rebullido, PhD: Yeah, And so that's why it's so important when we're
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thinking about lifespan development.
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Development we think starts when you're born and development
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starts during those night.
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Months of pregnancy and when a female is pregnant and because now
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we know, and I, I, I know you talk about epigenetics a lot, but exercise
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has this cool effect That is able to change already in the womb.
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The effect of how we're gonna develop our genetics, our genetics
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are not influenced, not only by.
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Our nature, but our influence already while we're developing in the womb by
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our nurture, everything we nurture And the nurturing in a big piece that's
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gonna be, uh, That is not gonna be teratogenic, that's negative or harmful.
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Like for example, we know the effects are smoking And we avoid all that.
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No smoking, no, no drinking, no drugs, ETC.
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But what is gonna be beneficial for the kid is gonna be.
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That the mother engages in physical activity and that's the missing piece.
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And then when the child's in an infant, they're already gonna be developing
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their abilities to move to walk and run and enable to do all those abilities.
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You need a strength.
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You need to have the strength in order to stand up to crawl, eh, and
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to do squats even if you're a baby.
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So then we're gonna further on and go into before purity.
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And of course, in purity, there's a big transitional period that happens
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between eh, purity and adolescence.
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And we see this a lot in, in girls.
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They start to become, uh, very self-aware of their body.
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Eh, they're, I don't know.
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Your breasts are moving.
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They're, they're self-conscious and they start sometimes dropping
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from exercise and sports.
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Maybe they wanna do other activities.
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So that big dropout, we have to finish it.
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And we know that by doing exercise, not only they're gonna.
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Feel better, their mental health is gonna improve their outlook.
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There's, they're, they're, they're gonna feel better.
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They're gonna also feel empowered, but it's gonna be a perfect strategy to reduce
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sports related injuries because for those adolescent girls, teenagers who do do to
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any type of sports, especially between purity, there is some type of risk.
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Eh, for having, for example, LCA injuries.
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So we know that the best type of exercise to do to avoid those
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injuries, for example, at this age, is resistance training.
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And resistance training.
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And This is another big myth that people think that in order to resist the
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strain you have to go to a gym, right?
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You have to lift those heavy weights, those things we, beside we see in
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many marketing ads, but resistance training for, for girls or young
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teenagers looks very different.
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It could be in a social environment, it can be warming up
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when you're in your soccer team.
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It can be team building activities, it can be fun games, almost, almost
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anything that involves a load or a game is gonna be strength building.
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And as you said, with a pushup, you can do pushups without going to the gym.
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So why not can they start strengthening?
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And also, another important thing that we have to think about is
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that you're developing your bones still as a developing youth.
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So strength training is gonna get you that peak bone mass.
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That's so important for girls doing purity.
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So as I said, resistance strain is safe, it's beneficial before,
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during, and after puberty.
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It is going to offer so, so many health and fitness benefit for young girls that
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I don't know what it is it that we're doing, that we are not having all girls.
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Do resistance training during the PE school, physical education
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classes that should be mandatory during our sports sessions, and just
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empower them to specially learn.
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What is a cool term That is called resistance training?
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Skill literacy.
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So it's not about lifting a lot of weight, it's about
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empowering and getting knowledge.
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And getting confidence in being able to move over your body in a confident manner.
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That is, I can't do a squat.
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I feel good.
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I know the technique.
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I know how to do all these basic movement skills, so I'm not gonna
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be afraid when I join a gym.
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'cause that's the big thing.
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Sometimes, even as females, we always feel like, oh, I'm not go to the gym.
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I don't know how to do the exercises.
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So there's always that.
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That fear, that fear of doing strength training because all the, all those
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stereotypes, so many stereotypes, And that prevails also in the young mind.
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So that's why if we give them keys in order to be able to develop the
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skills to do exercise in a confident manner, they know how to do it.
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Once they transition into adulthood, there's a higher probability
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for them to keep doing it.
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They
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Pam Peeke, MD: Well, and they're laying down a very powerful foundation as
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well, um, which is extremely important.
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Um, and you know, I just wanna put in one word out there.
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Yeah.
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I've said this a million times on my podcast, and That is,
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no, you're not gonna get bulky.
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Um, actually the joke is, we mesomorphs, as you know, I'm a triathlete.
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We mesomorphs.
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Pray for muscles.
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We just, you know, I mean, it is genetic.
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You're either gonna look like Serena Williams or you're not.
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I mean, it is just, You know, so somebody You know who's just a little skinny
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person can definitely optimize their musculature, no question about that.
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But don't be looking for big bulk 'cause that's never happening.
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Whereas Mesomorphic women, I mean, you look at the women doing the shot put
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And the disc is thrown, it's like, whoa.
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Um, you know, there's some powerful women out there and powerlifters and
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people like that, so no, you're not gonna get bulky, so just kill that one off.
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Now since we're talking about women throughout their life,
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I wanna hit each stage now.
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For women who are menstruating, And this also includes women who are menstruating
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all the way up until menopause hits.
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Okay, so this isn't just for a bunch of, you know, 20 year olds or something.
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You'll be menstruating all the way through your forties until, you
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know, things start getting a little wonky there with the perimenopause.
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So.
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What is the deal with being, what is the effect of resistance
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training on the menstrual cycle?
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Um, there's been a myth that was floating around that, oh my God, you
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shouldn't, you know, uh, be lifting weights if you're on your menstrual
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cycle and all the rest of it.
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I'm kind of laughing here a little bit because, you know, uh, one
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day I had the extraordinary, um.
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Opportunity to meet Greta, Wes, You know, one of the greatest runners of
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all time and, uh, You know, from Norway.
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And, uh, and she, she's just amazing.
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And we were talking about this whole issue of menstrual cycle.
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She goes, why is it every time I'm running a big race, I'm on my cycle?
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And yet I do extremely well?
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Well, damnit, you know, every time I ever ran a marathon, including Boston.
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Good lord.
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You know, it was like clockwork.
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Boom, there it was.
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And, and I ran really well.
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And the same thing happens with resistance training and
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triathlons and all the rest of it.
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It's, it's just kind of interesting that, um, there's that relationship.
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Because I had a big question too, like, am I doing damage here?
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Is there like a problem?
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You know, if I'm stressing myself with lifting, aerobic, whatever.
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What's your thought, Tamara?
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Tamara Rial Rebullido, PhD: Well, I love that you mentioned that and, And
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in fact, I think here on this topic, we have two big myths and both of
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them are rooted on outdated beliefs.
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Those are the, this that.
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Those are the cultural beliefs And the stereotypes that always
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have been placed on females.
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That idea if you're prey and you're sick and if you have the menstruation,
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you're sick and you can't get outta home.
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And in reality it is just a phase.
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But there's no scientific data that actually says that doing
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any type of exercise, but is specifically resistance training.
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It's heart form in any way, in any of the phases of the menstrual cycle.
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So even if you're premenstrual or if you're menstruating, any face is safe.
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And actually there is good data that shows completely the opposite, which
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is mind blowing that if you, if you do resistance training, or even when
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you're in premenstrual syndrome, sometimes females, we, we feel bloated,
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we have pain on alumba And we feel.
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Like, we don't wanna go through that period, but if you actually do, even
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if it's localized abdominal type of exercise, you are able throughout
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three months to be able to reduce all of those premenstrual syndromes.
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So girls, ladies, if you all listening to me please, if you feel like you have high
17:08
levels of premenstrual uh symptoms, train.
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Train throughout all the cycle.
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Of course, you can't adapt because if one day you're not feeling good, you don't
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wanna go high intensity, or maybe that day you wanna choose another type of activity.
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So that's completely normal.
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But don't think just because you're in the administration, you have to stop.
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Because actually it's better that you do, even if it's a
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light modification of exercise.
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But that's gonna help you.
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You're gonna
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Pam Peeke, MD: I always felt better, you know, when I trained and you know, to
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your point, You don't have to anticipate having like the best out of your lifetime.
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Um, instead, you know what I would say to myself, you know, when I still had
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menstrual cycles, I would say, right.
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Um, I'm going to show up.
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And I'm gonna simply do my best and This is going to be good enough for today.
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And sure to form, I would always feel better.
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It's kind of like a total body feeling of better.
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Do you know?
18:13
It's, it is just like, whoa, I feel really good.
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And you know, again, did I crush it that day?
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Well, I might have whatever.
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Most of the time I just showed up because I just sort of knew it was gonna help me.
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But now we have scientific data that actually shows, um, there is
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benefit most definitely to just showing up and, and doing it.
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Now when I say show up, you don't have to go to a gym.
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I'm, I just mean whatever you were doing, um, for your lifting, you
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know, at home and back and forth.
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And I'm a huge advocate of body weight.
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Um.
18:49
In terms of, uh, weightlifting, 'cause honey, you could do more with your
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body than you could shake a finger at.
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It is just amazing.
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Tamara Rial Rebullido, PhD: Yeah, and I wanted also to touch how touch.
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Out.
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Another myth that has been going around That is that idea that females, just
19:07
because we are females and because we have a very different cycle, that
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we're kind of different to men in the sense that we have to train or adapt
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the load of our training differently.
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That is called psych, a menstrual cycle training or cycle based training.
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And actually nowadays we do not have evidence also that supports
19:29
that because as you said, going back to that to, to that a.
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A case that you were referring that she was winning and she was doing best when
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she was actually in the menstruation.
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So sometimes it said, oh, you have to periodize your training because when
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you're in the menstruation, it's better to decrease the loads, but actually
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there's no data to support this.
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So you just better trained based on their symptoms that
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we were saying as how you feel.
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And if that day you have your masturbation, you wanna train high
20:03
intensity or low intensity, just do it.
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But don't change the whole team just because somebody said, or
20:10
somebody saying on Instagram that we should be adapting or, or
20:15
periodize training based on our, our
20:19
Pam Peeke, MD: Yeah, I never did that.
20:21
You know, and, and part of it is I'm too damn lazy.
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Um, it's like, it is like all that math.
20:27
It's like, oh no, forget it.
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I'm just showing up.
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Tamara Rial Rebullido, PhD: Yeah,
20:30
Pam Peeke, MD: it.
20:30
Um,
20:31
and it always worked out.
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I mean, you, you could also obsess like crazy about this and turn this into
20:37
a, you know, an, a human experiment.
20:40
I don't need to play around with that.
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I, you know what it is.
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Girlfriends out there on the her pod.
20:45
Just listen to your body.
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Just listen to it.
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How you feeling today?
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You know, roll out of bed and just show up.
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Um, and, and don't go down that perfectionist thing.
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Well, if I don't show up and if I'm not just totally
20:59
crushing it, it's not worth it.
21:01
Okay, stop that already.
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Um, just show up and let's just see what happens.
21:06
Never know.
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It's life's an adventure.
21:08
And there you go.
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Tamara Rial Rebullido, PhD: It's funny how uh, in Spain we have a Bronze
21:13
Olympic winner And the triple jump, And the other day she was talking
21:18
about this topic, menstruation.
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She actually said that that day when she won her Olympic,
21:23
she just had her menstruation.
21:25
And, and, and she just did good.
21:28
So sometimes it's your mind That is telling you, I don't know if I'm
21:31
gonna perform, I'm gonna perform.
21:32
So that's why we have to change the click.
21:34
We have to, we have to think sometimes, especially training.
21:37
Training is also very mind driven.
21:41
Yeah.
21:41
So,
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Pam Peeke, MD: About 90%
21:44
Tamara Rial Rebullido, PhD: so.
21:45
Pam Peeke, MD: when you get
21:45
Tamara Rial Rebullido, PhD: not gonna be an injury.
21:47
You're not gonna be an injury.
21:48
I remember in a 'cause I, I also teach sometimes professionals and when I
21:53
teach professionals And so for yoga courses or so, they always come to me
21:58
and they say, oh, and there's yoga book.
22:00
They say that when you have the menstruation, you shouldn't be,
22:02
you shouldn't be doing yoga.
22:04
And I was like, what?
22:06
Pam Peeke, MD: Yeah, take that yoga book and throw it out the window.
22:09
I mean, like seriously talk about misinformation.
22:13
Um, no, let, let's move on to pregnancy.
22:17
So now that's an interesting one.
22:19
I'm not kidding you.
22:20
I do have this video.
22:22
I'll actually send it to you tomorrow when we're all done.
22:26
So I'm sitting on an airplane.
22:27
I'm up in the front cabin, all right, so plenty of room to spread out.
22:31
It was getting some work done, tapping away in the computer and whatever.
22:35
And, um.
22:37
You know, some of my slides, 'cause I was gonna present, you know, were up And
22:41
the woman sitting next to me, um, you know, really look great and fit and you
22:46
know, she's like in her, uh, thirties.
22:49
Yeah.
22:50
And so, uh, she looked at me, she says, wow.
22:52
Um, so you talk about.
22:55
Physical activity and women, and, you know, sports, whatever.
22:58
I said, oh heck, heck yeah.
23:00
She says, so, You know, um, I love to lift weights.
23:03
And I said, really?
23:04
That's wonderful.
23:05
She said, you wanna see something wild?
23:07
And I thought, oh, okay.
23:09
She whips out her cell phone.
23:10
I'm not kidding you.
23:11
And at nine months pregnant.
23:15
Nine months pregnant.
23:16
She's a tall, slender woman.
23:18
She looks really fit.
23:20
Alright.
23:21
She's just, you know, she's doing some deadlifts and she's like, oh my God.
23:26
And I watched it and she was just smiling and she was going, yeah, And this was
23:30
what I did the day before I delivered.
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Tamara Rial Rebullido, PhD: Yeah.
23:33
Pam Peeke, MD: I, I sat back and I said, okay.
23:36
And then, you know, we, we actually had a really cool conversation that
23:40
kind of went like this, well, what did Caveman, you know, cavewoman do, right?
23:45
So she was out there helping Caveman, who's utterly helpless.
23:49
Um, and, and she's doing her thing hunting, gathering,
23:53
pushing, pulling, whatever.
23:55
What did she do?
23:55
Just sit on her ass in the cave.
23:57
When she was pregnant and let the guys do all that.
24:00
Come on now.
24:01
So of course we were actually built to be that physically resilient.
24:08
Now you tell us the research in this.
24:11
Tamara Rial Rebullido, PhD: Oh yeah.
24:12
Well, and that's a, a big one.
24:14
I, I still see a lot of people when there is a video of a pregnant woman,
24:19
they're, they're, they, people get so, so much hatred and negative comments,
24:25
and it's just, as we said, their, their beliefs are not rooted in biology.
24:29
Because in reality, and, and thank God that there's a lot of
24:32
researchers now who are trying to feel the, the feel, the feel forward.
24:38
And I'm also gonna include myself because I, I, I did actually publish
24:42
a little piece on the evidence of resistance training for pregnancy.
24:46
And it was so hard to get this out because even the reviewers
24:50
were, oh, we published this.
24:52
People are gonna misinterpret.
24:55
Resistance training with lifting heavy and, and, and completely wrong.
25:01
You just have to read to the the data And the data.
25:04
Now it is telling us that actually if you wanna have good pregnancy
25:09
outcomes, good pregnancy outcomes, also for the newborn, that's a, you
25:14
should be doing not only physical activity, but some type of resistance
25:18
training during your whole pregnancy.
25:21
And that means because think about this.
25:24
Even females who exercise, once they're pregnant, they stop exercising.
25:29
So we have a recorded number of only 11% of females that continue exercising
25:35
during their pregnancy, which is too low.
25:38
Knowing what we know nowadays of the health benefits, of being
25:42
active while you're pregnant.
25:43
Not only.
25:44
Not only to reduce, for example, your, uh, gestational diabetes, also to to reduce
25:51
your hypertension, to reduce, uh, uh, gaining too much weight for the benefits
25:56
of a, for the benefits of only ha the complications while you're giving birth,
26:02
you're gonna have lower complications.
26:04
I wanted to know how she gave birth.
26:06
I'm sure it was like a easy ride.
26:08
Pam Peeke, MD: Oh, she told me that.
26:09
She said he was like, in and out.
26:12
We're good.
26:13
And the, And the child is in fantastic shape.
26:15
Now here's a question.
26:19
a lot of people are wondering, okay, now they're buying in.
26:24
They're going, okay, I hear you.
26:26
Let's do the resistance training.
26:28
But is it prudent then to just sort of back off on the heavier weights
26:34
and just sort of, You know, hit the total body, but you don't have to be
26:38
lifting crazy weights or anything?
26:40
Tamara Rial Rebullido, PhD: Yeah.
26:40
I love that question because that's one of the questions almost all
26:44
of my students and females ask, And the questions totally know.
26:48
We have to adapt to where you are And we can.
26:54
If we want, and it's part of a program, we can lift at heavy ranges
26:59
because the experimental recent data that they, there's like two or three
27:04
good experimental research done on females during a variety elect press
27:10
at uh, one rm, two RM three, three rm.
27:14
Eh, that means lifting at a high level capacity, eh, during pregnancy compared
27:20
to those, and there were no negative immediate effects, acute effects on the
27:24
newborn, but also no effects on a, on a.
27:30
When you're giving birth.
27:31
So my question is, my question is always, have you did, um, a
27:36
check-in with your gynecologist?
27:39
Do you have any contraindications that are normally, There are absolute
27:43
and relative contraindications to exercise if you have none of those,
27:48
And also you want to start exercising.
27:52
What you're gonna do is a tailored program, And we always have to tailor
27:56
to the experience of the person, does the person know how to lift?
27:59
Does the person have a previous experience?
28:02
Because it's not the same.
28:03
For example, an athlete that has years of knowing how to do resistance
28:08
training, so therefore, while they're.
28:11
While they're pregnant, they're gonna continue with the loads and they can
28:14
continue with that type of load, or they can just, uh, adapt based on the
28:19
recommendations by, by their team.
28:21
The team has to be a multidisciplinary team made by the gynecologist,
28:25
obstetric, And the coach.
28:28
But we have seen, And we still see the nowadays as as that female,
28:32
you were commenting on the, on the plane that you can safely.
28:38
Eh, do resistance training during your whole pregnancy And that we
28:41
have good health outcomes, but also we have to put that in context.
28:47
If you are a person that maybe hasn't a done any type of exercise, you
28:52
have to progress like everything.
28:54
You're not going to enter there one one day and just start lifting weights.
28:58
We have to do it in a supervised manner and
29:01
Pam Peeke, MD: You know, more and more fitness professionals, uh,
29:05
Tamara are, are getting really, he to this whole thing because, um, it.
29:10
They, they can oftentimes, uh, guide an A CSM certified, uh, professional.
29:16
Um, and There are plenty of other's, you know, are smart enough and have
29:19
learned enough about this, um, to be able to, to your point, customize
29:25
and individualize so that, you know, you kind of go where that person is.
29:29
I'm just thinking right now, one of our greatest athletes of
29:32
all time is Sydney McLaughlin.
29:35
Um, as You know, she's, you know, just jumping over those, those, uh.
29:39
Those gates, fences, whatever the hell they're called.
29:42
And uh, she is absolutely out of this world.
29:44
She's pregnant.
29:46
I'm like, whoa.
29:47
Now there's a child who's gonna end up, you know, with
29:50
some pretty powerful genetics.
29:52
Now when we come back, I'd like to move on now to adult women who need to, as
29:59
you said in the article, be strong.
30:06
And we're back.
30:08
Okay, now we've covered all kinds of hormonal milestones.
30:12
Let's move on to adult women.
30:13
'cause my adult women out there in her podcast are like, Hey, what about me?
30:18
You know, like, why is this so important?
30:21
Because the next category of folk, right are.
30:25
As it were, older women and, um, I don't know about that word, older,
30:29
but, um, You know, women, I would say after the age of 50 for sure.
30:35
In other words, menopausal, postmenopausal, so adult women all
30:42
the way up until, You know, we hit the, uh, menopausal postmenopausal.
30:46
And then let's kind of, you know, think about those.
30:50
You know, those women in that category.
30:52
At the same time, we're talking about adult women.
30:54
What are we prepping adult women for as they enter, You know, the
31:01
years, uh, of their, You know, everything after the age of 50.
31:08
Tamara Rial Rebullido, PhD: Correct.
31:09
Yeah.
31:09
And I wanted to go back to the concept of female transplant because
31:12
female transplant is actually the trajectory over the course of your.
31:17
Life of muscular strength.
31:18
So as we said, muscle strength is, and during your youth, you're
31:22
gonna start strong, but during your adulthood you're gonna be strong.
31:27
So therefore, when you reach your older stage, you're gonna stay strong and you
31:32
Pam Peeke, MD: Oh, I love it.
31:33
Say it again.
31:34
So be strong.
31:36
Be strong.
31:37
Tamara Rial Rebullido, PhD: We're gonna Start strong.
31:39
We're gonna be strong, And then we're gonna stay
31:43
Pam Peeke, MD: strong.
31:44
I love it.
31:44
I absolutely love it.
31:45
Let's go through the physiology of muscle.
31:48
What's happening with muscle in a, in a woman?
31:51
You know, uh, we talk about when men peak with their muscle, and obviously this
31:56
goes hand in hand with their testosterone, uh, levels is a, uh, pass through
32:00
adolescence and into early adulthood.
32:04
What happens to a woman?
32:06
Tamara Rial Rebullido, PhD: Well, we're not so different physiologically,
32:08
we're not so different than than men.
32:10
At the end of the day, we're, we're, we're humans with the same
32:13
physiological, uh, physiology.
32:16
So that's why for, for girls, even a, they, they also have
32:22
a Trojan, a peak, a Trojan.
32:23
But a Trojan actually is not the driver for muscle development,
32:27
as we tended to think.
32:28
Not even testosterone, actually, the drive for muscle growth, and especially
32:32
for strength, muscle strength.
32:34
It is actually just load load on the tendon.
32:38
You have to have a certain type of load on that.
32:41
That muscle goes to the tendon, and that's gonna create an increase
32:44
of a muscle contractual unit.
32:47
So we used to think that a testosterone and progesterone astrogen we're like.
32:53
Key players And the development of, of muscle strength and, um, and females.
33:00
But now we know that they're like maybe secondary players, but the
33:04
key player here is gonna be lift.
33:07
So the most important key thing is to just lift, lift and lift.
33:11
And if you lift or what we say, do any type of.
33:15
Exercise muscle building activities that involve different type of
33:18
muscles and different ranges.
33:21
You can do it very quickly.
33:22
You can do it slowly.
33:24
What you're gonna do is you're gonna keep your noal muscular capacity is
33:29
that capacity is alive and you're gonna keep your strength because the thing
33:34
about your strength, a contractual.
33:37
Capacity is that when we peak around 20 and 30 years of age
33:41
is when we have peak performance and everything, cardiovascular,
33:46
lung capacity, but also muscle.
33:48
Muscle.
33:49
And as, as I said, and during our age every year we're losing, we're
33:54
losing not only muscle strength, but we're using, uh, losing muscle mass
33:58
and of course also bone density.
34:00
So the best key there, and that's why we talked about adulthood as be strong.
34:05
What you wanna do is keep, like, maintain a reserve.
34:08
It is like keeping a, keeping money in the bank and keeping them in
34:12
stocks because what you're gonna create is a muscle strength reserve.
34:16
You're gonna maintain that strength reserve that you build
34:20
from a, your earlier years.
34:22
You're gonna keep on training because that training is gonna help you overcome
34:27
all those, all those health issues that we're gonna have are, we're gonna have.
34:32
Hot flashes, maybe we're gonna have mood swings and, but all of
34:37
That is gonna help us not only live healthier during the adulthood
34:40
years, but that's gonna carry on.
34:43
So there we're gonna expand the capacity of strength.
34:47
So when we're older, we're gonna have higher.
34:50
Functionality And what I see, SAG functionality is gonna be able to go
34:55
up and down a flight of stairs, avoid a age related falls that we know they're
35:01
so detrimental And in later age, and we're also gonna be more resilient.
35:06
And a key thing, I think everybody's talking about longevity, correct?
35:10
But when we think about longevity, I just think that the
35:14
strength span is la adding life.
35:20
Adding not, not life, but yeah, it's adding years to your life.
35:24
So if you wanna increase your longevity, we have not only idea
35:28
to live longer, but live longer with a much healthier prospects
35:33
because we're gonna be independent.
35:36
What makes you.
35:37
What, when you lose functionality, as you say, you lose functionality
35:41
because maybe you're not able to get out of the, out of the, out of the,
35:45
the, chair and you can't get out of the chair, not because of cardiovascular
35:50
capacity, because this muscle, muscle strength that you need in those leg.
35:54
So that's why it's so important that.
35:56
Older population do two main things.
35:59
One is muscle strengthening activities.
36:02
That's like brushing your teeth.
36:03
I don't know.
36:04
It's how it's not in their manual of daily routines.
36:07
But then it is also complement that with balancing activities,
36:12
because also now the new guidelines of A CSM, the American College of
36:16
Sports Medicine are gonna come out.
36:18
And when we think of muscle a a, a muscle, a.
36:22
Of fitness, the concept of fitness, one of the new components is gonna be balance
36:27
because we know that balance is, is, is, is intimate related also to our longevity.
36:34
So balancing can be something as simple as doing tip toes.
36:38
You know, you're next to the chair, next to the table, we
36:41
can stand up doing tiptoes.
36:43
You're not only working on your balance, but you're working
36:45
on the strength of your legs.
36:47
So these are just key, important things that we have to.
36:50
We have to remain thinking about your banking on years by adding
36:56
the strength to your life.
36:58
And I'm talking about strength, not talking about bulky and big
37:02
muscles Is, is muscle strength That is equal to functionality, if
37:09
Pam Peeke, MD: There was actually an article that just came out, I believe
37:12
in the New York Times that basically said what you Yeah, it was, it was, uh,
37:18
recently, um, under the well section.
37:21
And what it basically said was, you're not looking for a boatload of muscle mass.
37:25
You're looking for strength.
37:27
And so make sure that the goal that you're striving for,
37:31
you know, is the correct one.
37:33
Now, if women's bone mass peaks around the age of 30 plus minus, right?
37:40
Is there a peak for women's muscle?
37:45
Tamara Rial Rebullido, PhD: for muscles around the 23 or so, And then
37:50
every decade we start to, to lose.
37:53
And you're gonna.
37:55
See a progressive loss of muscle mass every year.
37:58
It is like, I'm, I'm dropping.
38:00
Well, PPAR, you know, I'm dropping a little bit, a little bit.
38:03
But then of course, what's gonna happen is during perimenopause, there's
38:07
gonna be some substantial change.
38:09
So we're gonna go through perimenopause and menopause, and we're gonna see
38:12
a more drastic, eh, drop in that.
38:16
Bone mass.
38:18
And so because of that, many, many females say, oh, I, I have to, I, I,
38:23
I'm gonna be at a risk of osteopenia, osteoporosis, but they never attach
38:28
osteoporosis, uh, to preventing it throughout resistance training.
38:33
And there's, uh, there's a, a direct connection if you want to improve.
38:38
Your bone density just because you're afraid of that Loy, that loss that you're
38:44
gonna be suffering during menopause.
38:47
I have the best prescription for you and it's not a pill and it's gonna
38:52
be very easy and it's going to be during even less than 60 minutes.
38:57
You need to accumulate at least, even if it's 60 minutes throughout the week.
39:01
And I'm saying the minimal, but sometimes strength building activity.
39:04
So there you're gonna try to maintain that bone mass so you don't even have to do.
39:10
Power training or high intensity.
39:13
It's just any type of continuum in muscular fitness.
39:17
It can be muscle strength, muscle power, muscle resistance, anything that involves
39:21
during some type of resistive load as you like it, whatever you like, activity,
39:26
but just keep doing it because of that.
39:28
So I think that that's
39:29
a key message.
39:31
Pam Peeke, MD: that's, absolutely, you know, um, it, it's gonna end up
39:35
being lifesaving, um, at the end of the day because what you're doing is
39:41
you're taking what you started with.
39:44
The strength you started with And I was a little tomboy, so, um, I
39:49
was always falling outta trees And in the mud holes with my brothers.
39:53
And thank heavens I had older brothers.
39:55
'cause wherever they went I did.
39:56
And so if they're getting in trouble, I'm right behind them.
39:59
And was very physically active in that regard.
40:04
It was all play.
40:05
And, and some sports.
40:08
And I, I never thought about anything other than the
40:11
fact that I'm having a ball.
40:12
You know, this stuff's good.
40:14
I didn't realize then, um, I was just very fortunate, um, that I was
40:20
already laying down a foundation.
40:22
And I'm gonna tell you, um, and I've said this a lot, um, Tamara,
40:26
that, um, physical activity,
40:31
Basically saved my life.
40:33
It, it saved my life.
40:35
And what do I mean by that?
40:37
Um, it means that, you know, when you have a lot of stress in your life,
40:43
you know, and maybe even trauma, this And that, what do you do?
40:47
Many people?
40:48
Um, basically, uh.
40:52
Uh, they self-destruct, right?
40:54
And I always found going outdoors, um, and just being with nature.
41:01
Um, hiking, biking, you know, walking, running, I don't know, something.
41:07
Was so healing.
41:09
So I wasn't out there going, You know, crunching calories and
41:13
worrying about how big my biceps was.
41:16
I, I was seeking healing.
41:18
And, uh, I think throughout my entire life, and I think people need to
41:22
understand this, that, um, You know, really going back to the basics and
41:28
understanding physical activity is so.
41:31
Terribly, terribly important.
41:33
Notice I never even said the e word.
41:35
I didn't say exercise per se.
41:37
I said physical activity, get out, move.
41:41
And then of course now with, um, strength training, some level of it,
41:47
and there's tons of ways to do this,
41:51
you're, setting up a foundation for decades.
41:56
Of aging.
41:57
And during that time, You know, I hate to be the one to tell you, you know, um,
42:03
you're gonna get a little weaker, right?
42:05
Your bones are, I don't care who you are, your bones are gonna continue to
42:09
lose some level of bone mineral density.
42:12
Um, your muscles will not be as strong.
42:15
And This is why we have.
42:17
Age related classes in marathon and triathlon and whatever.
42:22
'cause I'm not gonna compare to a 20-year-old by any means.
42:26
Not even close, nor should I.
42:29
So we just have to really say to ourselves, how are
42:33
we investing in our future?
42:37
You know, women, as you know, Tamara and all you out there in
42:41
her podcast link have figured this out without looking at research.
42:44
We wanna stay independent.
42:47
You know, get the heck away from me.
42:50
Don't bother me.
42:51
You know, I don't need any help getting out of a chair.
42:54
You know, let me rock out of this chair and do my thing.
42:57
I don't want anybody having to, you know, help me.
43:02
I don't need any of that.
43:04
Women are fiercely independent.
43:07
And so if that's really true, if that's, if that's our DNA, then we have to work to
43:13
develop a foundation in terms of strength, obviously mind, body, you know, strength
43:20
to be able to keep that going for.
43:23
Decades and decades.
43:25
Because right now, if you look at our lifespan, if you look at the
43:28
predicted lifespan for a woman in the USA, it's about 88 years old.
43:34
Right?
43:34
And so, and many women now are just walking right into the centenarian years.
43:40
And, um, there are a riot, You know.
43:43
A lot of, a lot of senior Olympic athletes, you know, they're 105 and
43:48
they're doing the 50 meter out on the track field, and you're like, uh, what?
43:54
and you just keep the party going, but you've got to have a foundation.
43:58
And I think that's what I loved about this women's strength span, you
44:05
know, concept because it's, it's a.
44:08
Complete life spam what is the trajectory of your strength over time?
44:18
When you try to do your best to optimize what?
44:21
What does that even look like?
44:23
Can you stay strong enough to be independent?
44:26
And my answer is, hell yeah, of course you can.
44:30
No question about it.
44:31
So I, I just love how you put all this together.
44:35
So if, if a woman is out there, let's just say she's a woman who's like
44:39
48 or something, and she said, oh my gosh, I missed out on the childhood
44:44
thing because I didn't have the resources, didn't have the right school.
44:48
No one ever guided me, blah, blah, You know, the whole thing,
44:51
which is so common out there.
44:53
Alright?
44:54
And then in my young years, You know, my young adulthood, I was just out there
44:58
slamming it for my career, my, You know, maybe graduate study, you know, whatever.
45:04
And then I did my pregnancy somehow made it through that.
45:07
Um, and here I am at the age of 48.
45:10
Is it too late?
45:12
Tamara Rial Rebullido, PhD: Yeah, I love that question.
45:14
And, and you know what I'm gonna say?
45:16
It's never too late.
45:17
It's never too late for the good things.
45:19
It's never too late to add years to your life and, and add
45:23
functionality as as we can say.
45:25
And actually.
45:27
It is not difficult at all because it's, it's not this idea.
45:31
I don't want people to think, oh, I understand now the health
45:35
we've been going through.
45:37
What are the old benefits?
45:39
And we get it And we wanna do it.
45:41
And also a side note, the good part about resistance training
45:45
has helps you to look good.
45:47
So who, by vanity reason, doesn't wanna look good.
45:50
And that's what's important, important for us.
45:54
So you do not need a lot of time.
45:57
The the physical activity guidelines actually recommend a minimum of two
46:02
days of muscle strengthening activities.
46:05
So you don't even need a membership.
46:07
You can do it at home Nowadays.
46:09
There are a lot of platforms with exercises that you can do.
46:12
You remember when we were COVID And we were getting very creative doing exercises
46:16
against the wall, doing a pushups.
46:19
Pam Peeke, MD: Well, YouTube's just filled with, you know, wonderful
46:23
channels, highly credible channels.
46:25
Obviously you wanna look for channels.
46:27
With certified, um, you know, fitness professionals and exercise physiologists,
46:33
not some guy down the street who, You know, was making it up as he went along.
46:37
Um, and that's why I insist upon, of course I consider horribly biased, uh,
46:43
the standard of excellence as a CSM, the
46:46
American College of Sports Medicine.
46:48
Always, always, always ask.
46:52
What is the, what is your certification?
46:55
I mean, You know, if you walk up to me and you say, Hey, Dr.
46:57
Peak, You know, what's your stuff?
46:59
And I'd say, I'm internal medicine critical care board-certified.
47:04
You know, I have all that.
47:05
Okay, fine.
47:06
Good.
47:06
Now I passed the sniff test.
47:08
What about a fitness professional?
47:10
You need to know the same thing.
47:12
And you need to ask the question and, and don't be, you
47:15
know, all shy and everything.
47:16
Like, oh, I don't wanna hurt as.
47:17
Feeling?
47:18
Yeah, go ahead and hurt his feelings.
47:20
If he's not certified, he should be.
47:22
Um, or she for that matter.
47:24
And then if you want a man or a woman, you know, it's, I've been trained
47:28
mostly by men 'cause I'm kind of old school, You know, weight training
47:33
and um, You know, I'm okay with that.
47:36
Um, I've had some women, um, who've the women basically
47:40
have helped me with triathlon.
47:42
Um, so the swim coaches and.
47:45
You know, the bikes And the rest of it.
47:47
But, um, it's interesting, my, my weight training, I guess, again, I'm old school.
47:52
Um, a lot of it was was guys, but now happily there are more
47:56
and more women out there who are like crazy strong, crazy strong.
48:02
And I wouldn't mind working with them at all.
48:05
I work out with them.
48:07
Um, but you know, it's kind of cool stuff.
48:09
And think of the adventures you can have.
48:12
While you're out there doing your thing, the people you meet, you know,
48:16
the new friends, um, and it, it is just like a beautiful door that you
48:24
open up And then there's a vista that goes on the rest of your life for
48:29
all of these fantastic opportunities.
48:32
So again, talk to that woman right now who's 48 and she's feeling
48:36
helpless, hopeless, and defeated.
48:38
Tamara Rial Rebullido, PhD: Well, I would first ask, what is it that you like to do?
48:41
Because already in your case, uh, Pam, you already mentioned, you like
48:44
to do a lot of outdoor activity.
48:46
You might, you might like, uh, strength building activities, but
48:50
you also like the social piece.
48:52
So once you start to know what it is that.
48:54
Per a person is gonna like, then you can adapt the training.
48:58
But if I would give like a minimum exercise prescription for a
49:02
starter, I would say I would give you a minimum of two days per
49:05
week, between 30 to 60 minutes.
49:08
And I will focus on general strength building activities
49:11
of all your muscle bodies.
49:13
It is all it's important to, to go throughout all.
49:17
Muscles and throughout our muscles.
49:19
Starting, for example, with big muscle groups, for example, exercise that
49:24
involve your legs, like squat or, or, or, or maybe upper, upper body movements.
49:31
I would also focus on upper, upper body strength because that's always the thing.
49:37
Like females, sometimes we are OO over focusing on.
49:40
Our legs, but we cannot forget that we have a lot of muscles
49:44
in your back, in your arms.
49:46
So we are gonna target one of all of those muscles.
49:49
We can start by, for example, for beginners to two sets.
49:55
Two sets of eight to 12 repetitions.
49:58
And then maybe you can go, if you wanna do, uh, a program,
50:02
there's more sacred based.
50:03
The good thing is sacred based.
50:04
If you don't have time, because we know we're all busy.
50:07
A circuit is gonna allow you to do one exercise of H for each, a muscle group.
50:12
Then you repeat it again and you're gone.
50:14
So you're gonna get the metabolic activity, almost not,
50:17
not not resting between them.
50:20
And you're gonna get the benefits of strengthening all your body,
50:23
or if you are one of those.
50:25
People who like to rest in between sets, you can rest.
50:28
I would also recommend that when we do exercise, because we know that the best
50:32
benefits in order to gain strength is to do, you don't have to go up to failure.
50:37
It's not like bodybuilders.
50:39
You remember those old videos of Arnold Schwarzenegger?
50:42
He was lifting and it seems like he was having a stroke And the last
50:46
repetition That is doing repetitions.
50:49
Up to failure, but we don't need to go up to failure to get all the benefits.
50:53
For example, imagine that you're lifting a weight.
50:56
I would ask you how many with whatever weight it is, I don't know, whatever.
51:00
10 pounds.
51:01
Let's do repetitions.
51:02
Let's see A, how many repetitions you're able to do, and once you
51:07
start to get tired, I'm gonna ask you, how many do you have left?
51:11
So you can have.
51:13
If, uh, if you do 15, and I ask you, Pam, how many with 10 pounds do you have left?
51:18
You can tell me.
51:19
Well, it seems I could have done three more.
51:21
Okay.
51:21
That's a good, that's a good objective.
51:23
We do not need to go up to failure, so it's not gonna look like you
51:28
have to have those crazy weights.
51:31
If, for people who do not like high, high weights, they can even train muscle
51:37
strengthening with lower weights, but more repetitions with more or less.
51:42
Sets and continue doing that.
51:44
And then I would give you the tip of, we talked about credential
51:47
professionals, but I'm also gonna give you the tip of progressive overload.
51:52
That's the key word when we're talking about strength.
51:54
Progressive overload means that every day you're gonna change something.
51:59
Uh, you're gonna change something.
52:01
Maybe it's a new exercise, a new angle.
52:03
Maybe it's one or two reps, but if you increase the reps,
52:06
don't increase the weights.
52:08
But there's gonna be a different variable.
52:10
And also.
52:11
We know creativity is so important, so when you feel you don't have to
52:15
be always doing the same training over 30, eh 30 days every day, why
52:22
don't you change something one day?
52:23
It's gonna be the repetitions.
52:24
As I said.
52:25
Another way, it is gonna be the velocity.
52:27
I know how to do the squat.
52:28
Now I'm gonna try to do the same squats, but a little bit Quaker.
52:32
That's gonna
52:32
Pam Peeke, MD: I'm gonna, I'm gonna, pile on this.
52:34
Um, as we're bringing this to a conclusion, you're, you're, you're
52:39
actually arguing for functional fitness and, um, in the A CSM new lineup.
52:46
For the top 10 new trends of 2026.
52:50
Number 10 was functional fitness.
52:52
Meaning that if you ought be able to hold onto those heavy groceries, You
52:57
know, And the nice young man, You know, says, Hey, can I help you with that?
53:01
And you go, heck no.
53:02
And then you just lift up the damn thing yourself and, and just do it.
53:07
Uh, the other day it was so much fun when I was, um, you know, uh, boarding a plane.
53:13
There was a guy, no, excuse me, it was a woman.
53:17
It was a woman, um, who was struggling to get, you know, her little goodie
53:21
up there, You know, in uh, uh, in the little cargo part above her seat.
53:27
And she had to try to, she was trying to lift it up and
53:30
couldn't do it and whatever.
53:31
And so, um, finally, uh, I just said, you know, it was like torture watching her.
53:36
So I walked over and I said, Hey, can I help you here a little bit?
53:39
And she kind of looked.
53:40
Quizzical at me and I say, here, just give it to me.
53:44
And I just put it right in the thing.
53:45
I was a hundred percent.
53:47
And then I think, You know, she was a little defensive and she looked at me, she
53:51
said, well, when you are my age, you are going to, you know, have the same problem.
53:58
I know you will.
53:59
You know.
54:00
And I asked her, I said, what's your age?
54:02
And she told me, and I said, I'm 10 years older than you are.
54:07
And, and she just laughed her head off.
54:08
She goes, oh my gosh, you know, I've been humiliated.
54:11
I said, no, you haven't.
54:12
You just had a moment of enlightenment.
54:14
What you need is to start strength training so that you can, you know,
54:19
do a lot of this stuff, putting things in overhead and all the rest of it
54:22
by yourself and whatever, you know, I could talk to you for Absolutely.
54:27
Forever in a day, and I wish I could.
54:29
So, um, I have appointed you as I do so many of my guests as a repeat offender,
54:36
which means that we're gonna tap you again and again to help us really understand
54:41
what's going on here, especially in women's physiology and women's fitness.
54:47
And I cannot begin to thank you enough.
54:49
So, uh, Tamara.
54:51
Um, I, you know, this has just been wonderful.
54:54
So everyone we've been talking to Dr.
54:57
Tamara Al, um, and she is an expert, um, and recognized a researcher and
55:03
educator in all things, uh, women's health especially resistance training.
55:09
And, uh, Tamara, thank you.
55:12
Thank you.
55:12
Thank you again for being on the her podcast.
55:15
Tamara Rial Rebullido, PhD: Thanks to you.
55:17
Pam Peeke, MD: All right.
55:19
Alright, now I wanna take a moment to thank my sponsor.
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So Ray Vitamins, minerals and Herbs rooted in nature and their
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Okay, scope it out at Soray.
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Dot com.
55:36
And now take a moment, leave us a review because we love to hear from you.
55:40
Now, everyone out there, this has been a production of Podcast Health
55:45
and as I always say, you know, we all have limited time in this world.
55:51
We know that, but it's what you can do with that time that counts.
55:56
So get on out there, lift some weight.
55:59
Seize the day, Carpe DM everyone.
56:03
Thanks for listening.