This episode takes a look some health research highlights from the past calendar year. The topics include protein consumption, hypertrophy training, the menstrual cycle's impact on food and exercise, sleep regularity versus duration, and more!

If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube

https://youtu.be/NoHuaV6Wl1E

Show Notes

0:00 Intro

1:25 Hypertrophy: An updated understanding of ideal repetition ranges

The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in health adults: An umbrella review

6:00 Menstrual Cycles: An updated look at human-derived data

Menstrual cycle hormones and oral contraceptives: a multimethod systems physiology-based review of their impact on key aspects of female physiology

15:08 Protein Consumption: An updated look at our ability to absorb protein after a workout.

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans

18:57 Wim Hof Method: Updated research insights into the method on the general population

Does Wim Hof Method improve breathing economy during exercise?

The effectiveness of the Wim Hof method on cardiac autonomic function, blood pressure, arterial compliance, and different psychological parameters

The effects of Wim Hof Method breathing on Heart Rate Variability and Affect states: 3049

29:10 Sleep: Updated research on whether duration or regularity is more important and predictive of all cause mortality

Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study

34:00 Step count and walking speed: Updates on what speeds and step counts actually matter for all cause mortality and cardiovascular disease risk

Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events

41:12 Notable mention: Saturated fat

Saturday fat, the estimated absolute risk and certainty of risk for mortality and major cancer and cardiometabolic outcomes: an overview of systematic reviews

42:50 Notable mention: Gut biome and exercise motivation and performance

Gut microbes shape athletic motivation

Recommended Reading & Listening

https://www.movewelldaily.com/move-daily-health-podcast-episode-012-protein-dr-stuart-phillips/

https://www.movewelldaily.com/complete-protein-guide/

https://www.movewelldaily.com/top-5-heds-hsd-considerations-hormonal-cycles/

https://www.movewelldaily.com/why-movement-matters/

Connect with Move Daily

https://www.movewelldaily.com/movement-and-nutrition-coaching/

https://www.movewelldaily.com/contact-us/

If you enjoyed our conversation and would like to hear more:

Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube

We would also appreciate a review!

Thank you and stay tuned for the next episode!