Hello Wits and Weights family and happy Saturday . I'm gonna make this a short one . You are about to hear a replay of my other podcast , nutrition Science Daily . This is yesterday's episode , so fresh off the recording press , and it's the one about menopause and weighted vests . I think it's an important one for anyone to listen to because you'll hear how I take something that is hyped up , that seems like this game changer . That's something maybe everybody should try and I analyze with skept , with a skeptical lens , like we do on this show , whether it holds up . And that is actually how that podcast works . It's five minutes every day , every weekday , and I highly suggest you follow it , give it a follow and at least give it a shot , if you like .
Philip PapeWhat's in weights ? Because it's a little bit different angle and a different type of data set that I pull from . I pull from , like , popular news articles and TikTok trends , and sometimes I call out specific diets just for fun , like carnivore , and you kind of get that evidence base , but also a little bit of a snarky , quirky lens that I like to apply , and this is no exception . Now , also specifically related to weighted vests , the one population I think it could be helpful for is somebody who's older and frail and will not , and has not and will never lift weights , and you might know somebody like that . But maybe they're willing to just put on a vest that has a little bit of weight blocks in there and do their daily activities and they'll walk around and think , okay , this is good , it gives them some load . Maybe they can progress with extra weights . Anyway , it's the kind of thing that I think is interesting and we cover on Nutrition Science Daily . So enjoy this episode today and also give the show a follow . We're really trying to grow , and if all of our Wits and Weights listeners would also follow the show , it would really help us out . Enjoy .
Philip PapeMenopause brings changes in bone density , metabolism and muscle mass , but what if something as simple as wearing a weighted vest could help ? Some experts suggest it might improve bone strength , balance and even body composition . But is there real science behind it or is it just another wellness trend From Wits and Weights ? I'm Philip Pape and this is Nutrition Science Daily , bringing you the latest in nutrition , fat loss and health science , all in under five minutes . Happy Friday as we conclude this week .
Philip PapeI wanted to talk about a topic specific to women approaching menopause , where declining estrogen levels increase the risk of osteoporosis . Weight gain , muscle loss all of which can impact health and longevity , and I know there are a lot of fears around this . Two-thirds of my clients are women in the peri-postmenopause age range , so I definitely see the fears and we deal with this on a daily basis . So when I saw recent studies suggesting that wearing a weighted vest could help combat some of these issues , I had to look into it and see what the research says . So first of all , let's talk about the connection between menopause , muscle and bone . Three things happen during menopause First , bone loss accelerates , and that increases the risk of fractures . Second , muscle mass declines , which affects strength , mobility and metabolism . And third , your body composition shifts because of the drop in muscle mass and you have a tendency to store more fat , especially visceral fat around the abdomen . Even if you maintain the same scale weight , you end up having less and less muscle and more and more fat . Now , one of the best ways to counteract this is resistance training , strength training . That is the huge piece we need to mention , first and foremost , because if you don't lift weights , what I'm going to tell you about today may provide a nudge of benefit , but it's only because you're not lifting weights and really you got to be lifting weights . So I'm just going to lead with that .
Philip PapeSo the question is could wearing a extra weight through a weighted vest provide some of the same benefits ? It is interesting to explore because there could be a hybrid approach where you lift weights and you also use extra weight . After all , I recommend rucking to people all the time , which is wearing a weighted bag when you go for a walk . So what does the science say ? Well , there's a recent study that looked at the effects of this on post-menopausal women's bone density and muscle strength you know , wearing a weighted vest and they found that weight-bearing activity , even just walking while wearing the vest , increased bone mineral density compared to walking alone . Participants experienced improved balance and lower risk of falls , which is crucial for preventing fractures . And then some improvements in muscle activation were observed , especially in the legs and the core , because of carrying the extra weight . So the logic is simple Extra load equals greater stimulus for bones and muscles . Now a weighted vest adds resistance without lifting or using a machine or going to the gym . So it's kind of a low effort , low barrier way to increase load during everyday activities . So some benefits include increasing bone density by increasing mechanical stress on the bones , like exercise training , enhancing muscle activation while walking , because you're using your muscles with this extra load , you're doing chores , you know standing , whatever you do on a normal in your normal course of living , helping with balance and stability , which reduces fall risk and then increases energy expenditure , burns a few more calories , and then that can help a little bit with your body composition and metabolism .
Philip PapeBut before you go out and buy a weighted vest , just remember some of the limitations . The first one I already mentioned it is not a replacement for strength training . It can enhance your activity , but lifting weights is far more effective for building and maintaining muscle . However , I am even thinking of recommending this to an older woman in my life who will never , ever lift weights . It is just , it's a generational thing , it's a whatever , and I'm thinking something like this could be a good compromise or trade-off .
Philip PapeThe second thing is too much weight too soon can cause joint stress . So you want to progress just like you would in the gym anyway . So just start light , you know , a couple pounds , then make five pounds and 10 , then 15 and so on . It also is not going to spot reduce fat . Nothing can do that . Fat loss still comes down to energy balance , right ? Are you in a calorie deficit and proper nutrition .
Philip PapeSo if you want to try a weighted vest , here's how I would recommend using it . I would start light , like really light 5% to 10% of your body weight , and then gradually increase as you adapt . Use it during your daily activities , your walking , housework , standing at your desk . You could even incorporate it into strength training . But , honestly , if you're lifting weights , don't worry about trying to do two things at once , and then you can pair it with some nutrition and strength training for the best results and , honestly , you should be doing that anyway . So is a weighted vest worth it ?
Philip PapeI think for postmenopausal women or anyone looking to support bone health , balance metabolism , it could be a cool tool . Support bone health , balance metabolism it could be a cool tool . It's a nice fun tool . Throw it on throughout the day as you do things . It makes you just a little bit heavier and you're going to burn some more calories and you're going to use your muscles a little bit more . It's not a magic fix , but as part of a resistance-trained , protein-rich strategy , it can maybe be helpful , all right . So if you want to learn more practical strategies for staying strong and lean during any time of life , including menopause . Join the Wits and Weights Facebook group . I'll throw a link in the show notes . In that group we break down science-backed approaches for muscle metabolism and fat loss . No gimmicks , no detoxes , no crazy stuff like that . Join the Wits and Weights Facebook group . Link in the show notes . And that is it for this week . Make sure and hit the follow button so you can get Monday's episode and , until then , have an amazing active weekend . Talk to you then .