Episode 50 - Weighted Vests: Y or No?

In this episode, I dive into the rising craze of weighted vests—popular among menopausal and midlife women—but ask: do they really deliver?

🔍 What We Cover

1. The Trend & Theory
Weighted vests are touted for boosting calorie burn and bone strength during simple activities like walking and chores—now a viral staple on social media
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womenshealthmag.com+2
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2. The Research

• A Wake Forest pilot had participants wear vests 6–10 hours/day during weight loss and found they significantly reduced hip bone loss
  hes.wfu.edu+5
  pmc.ncbi.nlm.nih.gov+5.
• In controlled trials, postmenopausal women doing jumps or strength moves with 10–15 % body-weight vests saw gains in bone density, muscle strength, balance, and lean mass
  allure.com.

3. Key Caveats

• Duration matters: most benefits came from wearing vests for hours daily, not merely during a short walk people.com+1wsj.com+1.
• Load matters: experts recommend vests at ~10 % of body weight—e.g., ~20 lbs for a 200 lb woman—which can stress joints if posture/core strength is lacking .

4. Strength Training vs. Vests
Contrast with strength training: 30-minute resistance workouts build both muscle and bone, reshape your body, and boost metabolism far more efficiently
news.cuanschutz.edu+10
aarp.org+10.

✅ Who Should Try It

• Women who don’t have access to strength training but can commit consistently (hours/day).
• If you choose to try one, start light—add 5–10 lbs using a vest or backpack; focus on core posture and safe alignment.

🚫 Who Should Pause

• Those with weak core/back or pelvic issues—start with strength-building first.
• Avoid jumping into hefty vests (10 % body weight) without proper form and conditioning.

Bottom line: Amid the gimmicks, foundations matter most: walk regularly, eat whole foods, sleep well, manage stress—and build strength safely. Weighted vests can supplement, not replace, those pillars.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.