Science-Based Workouts for Women

These days, I’m looking for evidence. This evidence is collected from good quality data with ample population size, minimal bias, and reproducibility. The more I dive into my workouts, the more I want to know! I sometimes wish I majored in nutrition and sports science in college! More recently, I’ve been looking into workouts that give the best bang for the buck = shortest amount of time. I personally do NOT like spending an hour at the gym. I haven’t done that since residency almost 10 years ago. These days (and especially with COVID), I’m appreciating home workouts that are 30 minutes or less — but they must have maximum benefit. Additionally, the more I looked into science-based workouts… the more I found workouts catered toward men. This didn’t initially come to light until I read In The Flo where a big fundamental difference between men and women come down to hormones. This got me thinking…

Where can I find science-based workouts geared toward women that are effective?

Stronger By Science: Strength Training For Women: Setting the Record Straight. April 2018.

From Stronger By Science: Strength Training for Women: Setting the Record Straight.
From Stronger By Science: Gender Differences in Training and Diet

Zuzkalight: Why Do Shorter Workouts?

LegionAthletics: Best types of workouts for women (evidence-based)

LegionAthletics: Best workout split for women

From Stronger By Science

Unfortunately, the LP is not the best time to be overeating. Progesterone independently promotes fat storage via its effects on lipoprotein lipase in fat tissue, and it decreases fatty acid concentrations in the blood, which can increase cravings for fatty foods. There’s also some (conflicting) evidence that insulin sensitivity may be slightly lower during the LP.

Stronger By Science
From Stronger By Science
From Stronger By Science

Influencers following Evidence-Based Workouts for Women (and Men):

Evidence-Based Workouts

Escalating Density Training

Alisa Vitti Told Me to Sync My Diet With My Period, So I Did

Whole Food Plant-Based Diet

What it’s like to be a female anesthesiologist…

To promote the series #asawoman started by @nataliecrawfordmd (from Instagram)
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Throughout medical school, residency, fellowship, even now in private practice… patients have often judged a book by its cover. They’ve thought I was their nurse, volunteer, high school student or college student shadowing, almost everything but the person who will lead their anesthetic care. While this can seem deflating given all the extra work and studies one puts in to become a physician, I’ve changed my mindset re: my patients’ initial thoughts on me.
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First of all, thank goodness they think I’m super young! I have my mom’s genes and beautiful skin to thank!! At this rate, I hope I start to look 30 when I hit 50. When patients ask my age, I happily oblige them with a bold 39. Then I see a look of relief over their faces. I, of course, ask them how old they think I am….and I get the range of: just graduated college to mid-20s. Awesome!! I use it as a bonding moment and icebreaker with my patients. Sometimes with the right patient, I joke with them that it’s my first day… it usually entertains a good laugh. Then, I go into an overly technical schpeel on risks/benefits of anesthesia, expectations, PACU recovery. This typically solidifies to the patient that it’s not my first day on the job. Additionally, many patients tell me in the PACU that they feel better than their prior experience or better than their expectation and are quite grateful for my care.
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There are a lot of men in my anesthesia group. Sometimes, after I introduce myself to the patient, they’re shocked that a woman anesthesiologist would be delivering their care. In this day and age, I’m shocked that a lot of patients still assume that a male physician will oversee their care. When caring for female patients with this mentality, I purposefully address a gentle and vigilant anesthetic plan. With my male patients with this mentality, often times they’re happy to talk about the “happy juice” cocktail they’ll get and some much deserved relaxation knowing that I will carry a watchful eye over their surgery and anesthetic.
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Lastly, since becoming pregnant with my first and currently pregnant with my second… I feel I have a better understanding of the worried/concerned parents who are at the bedside to be with their child about to enter surgery.  Oftentimes, the parents think I’m young and want to know where I trained and when I graduated.  I offer them this info, and continue speaking to the patient (their child) about their concerns or questions.  I make sure the parents know everything that will go on re: anesthetic plan, how the patient will feel in recovery and risks/benefits of anesthesia options.  I TAKE MY TIME with the parents and the patient.  While my age and gender often work against me (even though it shouldn’t!), I make sure the controllable worries by the parents are addressed.  I speak to the parents after the surgery.  They go into the recovery room and see their child (older than 13 at our hospital) comfortable and recovering.  While I can’t change my appearance (nor would I want to…), I can change perceptions of women physicians.  We are every bit as capable of everything our male colleagues can do.  In addition, we tackle pregnancy, motherhood, businesses, and everything in between.  #asawoman As A Woman, I feel more empowered now than ever before.

Women in Anesthesiology

American Medical Women’s Association

American College of Physicians: Women in Medicine

Bias, Bravery, and Burnout: The Journey of Women in Medicine