Mindful Strength Kathryn Bruni-Young

Today we welcome award winning journalist and life long athlete Christine Yu to talk about the menstrual cycle tracking craze that we have seen in recent years. Christine will walk you through the different phases of the menstrual cycle, some of the physiological changes that happen week to week and why these fluctuations can effect our exercise. She also dives into some myths about cycle tracking and why it's not as simple as giving general guidelines like, high intensity around ovulation and stretching during luteal. At the heart of this episode is the importance of cycle tracking as a way to get to your own own body, your unique rhythms, symptoms, strengths and challenges so you can better support yourself through your ever changing menstrual cycle.
To learn more about Christine Yu and her book Up to Speed: The Groundbreaking Science of Women Athletes click here.
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Today we welcome dietician, coach and strength athlete, Em Palmerton for a conversation about nutrition and why carbs are so important for strength. We hear so much about protein intake, but what about carbs?
Em talks about fitness trends, how carbs have been demonized in many circles, and why healthy exercise is about more than just being lean. Kathryn and Em talk about why carbs are specifically important for strength training, how to navigate blood sugar information, and why macro tracking can be useful in certain advanced situations, but isn't always helpful. 
To learn more about Em click here
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To learn more about Kathryn's work and Mindful Strength classes and programs click here!
To watch our FREE barbell classes click here.

This week we welcome physiotherapist, educator and researcher, Greg Lehman. Kathryn and Greg tackle a few topics that require a lot of nuance, like, is technique important for preventing injury and spinal flexion across different demographics including people with osteoporosis. Greg shares insights on what we know from the research, and topics where we don't have enough evidence (yet) to make black and white claims. They talk about the importance of strength training, loading gradually over time and actual risk factors in class settings. 
Greg also answers a couple of listener questions about pain science, anticipating pain, and whether or not pain decreases as damage heals. 
Kathryn and Chris will do a recap of this episode in the coming weeks to talk about what they learned from this conversation.
To learn more about Greg Lehman, his courses and work click here.
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To learn more about Mindful Strength and building strength online with Kathryn, click here!
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Previous episodes with Greg...
Click here to listen to Ep 158 Explaining Pain Research, Biomechanics & Strength
Click here to listen to one of our first episodes with Greg (2019!) Pain Science and Biomechanics 

In this episode Kathryn and Gina talk about perimenopause and why strength training and high intensity interval training (HIIT) are really helpful in this phase of life. Gina also shares quite a bit about pre-exercise fuelling and why starting exercise with extra energy is incredibly powerful. Perimenopause is a confusing time, there's no test to say you are in perimenopause, and it can start earlier than we think. In this podcast you will learn more about why consuming both protein and carbs pre-training is useful, how muscle and metabolism are linked, what true HIIT is, and the importance of progressing gradually to higher intensity.
Gina is a strength & conditioning coach who started lifting at 16 and hasn’t stopped. Experiencing how different training in her teens, 20s, 30s, and now mid-40s encouraged Gina to return to school for exercise science, focusing on women’s metabolism. Her mission is to help reshape what is possible as women age, empowering them as they navigate perimenopause.
To learn more about Gina, her training and e-book click here.
To follow Gina on IG click here.
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To learn more about Mindful Strength and how you can work with Kathryn, click here.
 

Our interview with Dr. Stacy Sims was a banger! We got numerous emails and messages from our audience expressing how powerful the conversation was. Kathryn and Chris sat down to recap a handful of the main points that really stood out and give more practical context for those of you wanting to integrate this knowledge further. If you have not yet listened to Ep. 245 go do that now, then come back for this one!
To learn more about our upcoming Strength & Conditioning Program beginning April 17th click here.
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For all other Mindful Strength offerings including our membership platform and 1-1 coaching click here.

Today we welcome one of our favourite researchers, teachers and speakers, Dr. Stacy Sims! In this episode Kathryn and Dr. Sims talk about what makes female physiology so unique and why strength and conditioning are essential for longevity. They tackle popular topics like intermittent fasting, 10,000 steps a day, exercising on an empty stomach and the keto diet. Dr. Sims speaks about the importance of heavy loading and multi-directional impact for muscle and bone health, and why yoga and low impact are not enough. They iron out how much protein women in this stage of life need, how to absorb more water without peeing so often, and much more. It was a huge honour to interview Dr. Sims, Kathryn and the whole team are huge fans of her work.
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STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. Dr. Sims has published over 70 peer-reviewed papers, several books and is a regularly featured speaker at professional and academic conferences, including those by USOC and USA Cycling. 
Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS.  She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan. 
Click here to follow Dr. Sims on Instagram
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To learn more about how you can work directly, with us we have an upcoming program beginning April 17th on Strength & Conditioning click here to learn more.