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
researchgate.net+12
womenshealthmag.com+2
news.cuanschutz.edu+2

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 an amazing announcement!

The waitlist is OPEN for our next 5 star luxury retreat for menopausal women; Flip Flops & Hot Flashes in 2026.

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Thank you for listening.