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The Proof with Simon Hill
Nutrition & Exercise tips for Women | Stacy Sims, Phd
Feb 20, 2023
02:08:25
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Quick takeaways
- Tailoring training to match the menstrual cycle can optimize results for women
- Maintaining a healthy body fat percentage is important for overall health and fitness
- Low energy availability and relative energy deficiency can have negative consequences on performance and health
- Customizing exercises in group fitness classes can optimize personal results
Deep dives
Assessing overall health and hormone profile
For Alex, a 30-year-old woman concerned about her health and fitness, it is important to track her menstrual cycle to understand any patterns. She can use an app or basal body temperature tracking. If desired, she can also get blood tests for estradiol and progesterone on specific days to assess hormone levels. Maintaining a healthy body fat percentage is around 22-26% for females. Alex should focus on body recomp rather than drastic fat loss, combining resistance training (2-3 times a week with compound movements) and high-intensity interval training (2-3 times a week).
Training Recommendations Based on Menstrual Cycle
Throughout the menstrual cycle, Alex can tailor her training to optimize results. During the first two days of her cycle, she can do short sprint interval training to help with cramping. From day three until ovulation, she can focus on intense resistance training and high-intensity interval training. After ovulation and leading up to her period, she can switch to aerobic and steady-state cardiovascular training. Five days before her period starts, she can deload and focus on technique, drills, and recovery modalities. These guidelines can be adjusted based on her personal cycle patterns and preferences.
Potential Risks of Low Energy Availability and RED-S
It's important for Alex to be mindful of low energy availability and relative energy deficiency in sport (RED-S). This means ensuring she is properly fueling her body for training and recovery. RED-S can lead to negative consequences such as hormonal imbalances, increased risk of stress fractures, poor cardiovascular function, and decreased performance. If she suspects an issue, Alex should consult with a sports physician who can refer her to an endocrinologist specializing in fertility to assess her hormone profile and overall health.
Functional Training and HIIT Considerations
If Alex enjoys functional training and HIIT classes, there is no problem with continuing them. However, she can make adjustments to match her cycle and goals. She can modify weights and intensity levels based on how she feels during different phases of her cycle. It is crucial for her to listen to her body and make the classes work for her individual needs. The goal is to maximize the benefits of the classes while considering her cycle and personal preferences.
Importance of Tailoring Workouts to Individual Bodies
When participating in group fitness classes or community-based workouts, it is crucial to customize the exercises and intensity to suit one's own body. This means not blindly following the recommended weights or repetitions, but rather working within the class constraints while pushing oneself to their own limits. This approach ensures that individuals get the most out of their workout, targeting their specific goals and optimizing their personal results.
The Benefits of Community-Based Fitness Classes
Community-based fitness classes offer more than just physical activity. The social aspect and sense of community can enhance motivation and adherence, especially for those who struggle to exercise independently. Working out with friends creates accountability and a supportive environment, making it more enjoyable and less intimidating for individuals who may otherwise find going to the gym on their own mundane or challenging.
Understanding the Limitations of Yoga and Pilates for Strength Building
While yoga and Pilates are popular for improving muscle control and core strength, they should not be solely relied upon for building overall strength and preventing conditions like osteoporosis and sarcopenia. These practices primarily focus on neuromuscular control and endurance, rather than the neuromuscular response required for significant strength gains and muscle hypertrophy. While they can complement a strength training routine, they should not be the primary means of building strength.
Customizing Training Volume and Frequency for Women
Women can often handle more training volume and frequency compared to men due to differences in fatigueability and muscle metabolism. However, since women may require a higher dose of training to achieve similar results as men, they might need to perform more sets and have greater frequency when training specific muscle groups. It is crucial to find the right balance and consider individual differences to optimize training outcomes.
Episode #248. There is a huge research and science communication gap when it comes to nutrition and exercise for women. Stacy Sims, MSc, PhD joins me today to address this inadequacy, providing guidance on how women can optimise training and nutrition at each stage of life.
Specifically, we discuss:
- Intro (00:00)
- Dr. Stacy Sims' academic journey (02:00)
- Female physiology (05:38)
- Implications of applying results of male-centric studies to women (09:12)
- Discerning the variances in physiological makeup between genders to customize training regimes (16:29)
- Physiological disparities between genders (20:53)
- Understanding the significance of a balanced diet and exercises tailored to accommodate the menstrual cycle (24:14)
- Ideal training programs tailored to the menstrual cycle of a 30-year-old woman (52:30)
- Exercise regimes during pregnancy (1:06:00)
- Achieving balance through nutrition, diet, and supplementation in your 30s (1:12:58)
- Female bodybuilding: androgenic compounds and hormones (1:27:55)
- The correlation between contraception and exercises (1:32:06)
- Optimizing exercise during menopause: evidence-based strategies for 60-year-old women (1:37:10)
- Training, nutrition, and supplementation beyond the age of 60 (1:51:44)
- The significance of lipids in your 30s and 60s (1:56:04)
- Outro (1:59:12)
To connect with Stacy Sims, MSc, PhD, you can do so on Instagram or Facebook. Her website, https://www.drstacysims.com, offers a myriad of resources to guide you on your journey to maximise your body’s potential, and you’ll also be able to find her books there.
Discover more insights and supporting resources in the full show notes.
Enjoy, friends.
Simon
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Simon Hill, MSc, BSc (Hons)
Creator of theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
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