High Performance Health

Stop Training Like A Man! The Science on Working With Your Hormones for Extraordinary Results with Dr Stacy Sims

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Jan 2, 2024
Dr Stacy Sims, expert in women's health and fitness, discusses the importance of adapting exercise and training strategies to hormone levels and body composition during different stages of life. She highlights the benefits of HIIT and SIT for women, as well as the need for resistance training. Hormone therapy is helpful but lifestyle changes are crucial for improvements. Suggestions include adjusting exercise intensity based on the menstrual cycle and incorporating black currant juice for its anti-inflammatory properties.
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INSIGHT

Why Zone 2 Training Is Overhyped for Women

  • Zone 2 training benefits men more due to fewer slow twitch fibers and lower mitochondrial density.
  • Women naturally have greater oxidative capacity, so high-intensity work better stimulates their lactate processing and mitochondrial function.
ADVICE

Limit Moderate Exercise Frequency

  • Limit moderate 'soul food' exercise to about 30 minutes twice a week under high stress.
  • Avoid daily moderate exercise as it can impair body composition and increase stress in women.
ADVICE

Sprint Interval Training Explained

  • Do sprint interval training at full effort for 30 seconds or less with full recovery.
  • Use various modes like running, rowing, or plyometrics for this high intensity to improve mitochondrial health.
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