What if we reframed the way we approach exercise? On today’s show, Dr. Elizabeth Poynor is joined by Robert Brace - founder of Brace Life Studios. He’s also Elizabeth’s trainer. They discuss how he tailors his workouts to women in midlife, the benefits of exercising in a group and how movement and exercise connect to our mental and spiritual well-being. Robert also gives advice about how to approach training at different hormonal cycle phases, and ways to get started, even when it feels tough. 

Links to resources mentioned in this episode:

Robert Brace’s Studio

Martial arts increase oxytocin production

Systematic review: pain, cognition, and cardioprotection—unpacking oxytocin’s contributions in a sport context

Bidirectional Association between Physical Activity and Dopamine Across Adulthood—A Systematic Review

Embodied mood regulation: the impact of body posture on mood recovery, negative thoughts, and mood-congruent recall

Bone mineral density loss in relation to the final menstrual period in a multiethnic cohort: results from the Study of Women's Health Across the Nation (SWAN)

American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise

Menstrual cycle tracker apps – Natural Cycles (https://www.naturalcycles.com/), Flo (https://flo.health/) and Apple Health (https://support.apple.com/en-us/120356)

Exercise platforms/apps – Nike Training (https://www.nike.com/ntc-app), TheBraceLife.com 

Note: In this show, we use “women” as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

What if we reframed the way we approach exercise? On today&rsquo;s show, Dr. Elizabeth Poynor is joined by Robert Brace - founder of Brace Life Studios. He&rsquo;s also Elizabeth&rsquo;s trainer. They discuss how he tailors his workouts to women in midlife, the benefits of exercising in a group and how movement and exercise connect to our mental and spiritual well-being. Robert also gives advice about how to approach training at different hormonal cycle phases, and ways to get started, even when it feels tough.&nbsp;
Links to resources mentioned in this episode:
<a href="http://BraceLifeStudios.com">Robert Brace&rsquo;s Studio</a>
<a href="https://www.nature.com/articles/s41598-019-49620-0">Martial arts increase oxytocin production</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11194439/">Systematic review: pain, cognition, and cardioprotection&mdash;unpacking oxytocin&rsquo;s contributions in a sport context</a>
<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8301978/">Bidirectional Association between Physical Activity and Dopamine Across Adulthood&mdash;A Systematic Review</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/27626675/">Embodied mood regulation: the impact of body posture on mood recovery, negative thoughts, and mood-congruent recall</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/21976317/">Bone mineral density loss in relation to the final menstrual period in a multiethnic cohort: results from the Study of Women's Health Across the Nation (SWAN)</a>
<a href="https://pubmed.ncbi.nlm.nih.gov/21694556/">American College of Sports Medicine position stand.</a> Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise
Menstrual cycle tracker apps &ndash; Natural Cycles (<a href="https://www.naturalcycles.com/">https://www.naturalcycles.com/</a>), Flo (<a href="https://flo.health/">https://flo.health/</a>) and Apple Health (<a href="https://support.apple.com/en-us/120356)">https://support.apple.com/en-us/120356)</a>
Exercise platforms/apps &ndash; Nike Training (<a href="https://www.nike.com/ntc-app">https://www.nike.com/ntc-app</a>), <a href="http://thebracelife.com/">TheBraceLife.com</a>&nbsp;
Note: In this show, we use &ldquo;women&rdquo; as shorthand for people with XX chromosomes. We understand sex and gender are more complex, and acknowledge the experiences we describe reach beyond that word.

Why is it still so hard for women to find reliable, modern health information about their own bodies? On Decoding Women's Health, Dr. Elizabeth Poynor, chair of women’s health & gynecology at the Atria Health Institute, shares expert insights on women’s health, hormones, and longevity science to help you thrive at any stage of midlife and beyond.

Dr. Poynor, a world-renowned gynecologic oncologist and advanced pelvic surgeon, speaks with leading physicians, researchers, and educators to share the latest science on women’s wellness, disease prevention, and what it really means to age on your own terms. Each episode explores a different aspect of how to improve your health during midlife—from heart disease and genetic risks to metabolism, hormones nutrition, cognitive health, and beyond.

Whether you're in perimenopause, postmenopause, or simply looking for tools to prepare for the next chapter, take charge of your health—now and for the future—with expert guidance and practical advice to help you thrive. 

Why is it still so hard for women to find reliable, modern health information about their own bodies? On Decoding Women's Health, Dr. Elizabeth Poynor, chair of women&rsquo;s health &amp; gynecology at the Atria Health Institute, shares expert insights on women&rsquo;s health, hormones, and longevity science to help you thrive at any stage of midlife and beyond.
Dr. Poynor, a world-renowned gynecologic oncologist and advanced pelvic surgeon, speaks with leading physicians, researchers, and educators to share the latest science on women&rsquo;s wellness, disease prevention, and what it really means to age on your own terms. Each episode explores a different aspect of how to improve your health during midlife&mdash;from heart disease and genetic risks to metabolism, hormones nutrition, cognitive health, and beyond.
Whether you're in perimenopause, postmenopause, or simply looking for tools to prepare for the next chapter, take charge of your health&mdash;now and for the future&mdash;with expert guidance and practical advice to help you thrive.&nbsp;

Decoding Women's Health with Dr. Elizabeth Poynor

Decoding Exercise Physiology with Robert Brace

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/2b2b01f4-d6bb-4400-a707-b3d0017a8e50/transcript