Dr. Vonda Wright

And then ideally I want you to put that away and pick up the next one.

Cause that's going to challenge you because women have been so conditioned to do 10 to 15 reps to get quote toned and not really put in the work they need to, to build muscle and to get the benefit out of strength training.

And I'm

Always telling women you're underestimating yourself in so many facets.

Don't cheat yourself with the strength training as well.

Yeah, exactly.

The other thing I want to bring in is the brain health component, right?

We talk about Alzheimer's and dementia.

And one of the reasons I really preface doing high-intensity work is the lactate production.

Because we're finding more and more research coming out showing that part of the development of dementia and Alzheimer and the plaque is...

a misstep in brain metabolism.

So when we're looking at brain metabolism and the brain uses a lot of glucose, it also uses lactate.

Now, for women, we have less of the glycolytic or lactate-producing fibers, and we tend to lose those with age.

Men are born with more, tend to hold on to them more, so it's not necessarily...

as big an issue for lactate production.

Men need to spend more time in the low-intensity being able to produce more of our fat burning capacity.

But for women doing that high-intensity work and being able to produce lactate to then allow the heart and the brain to use that preferential fuel feeds forward to reducing the misstep in this

brain metabolism component that occurs.

And it's such a sex difference when we're seeing a change in glucose metabolism in and around perimenopause into menopause.

So it's that lactate production that is kind of the offshoot of the high intensity work that's super important for brain health.