Personalized exercise and nutrition strategies, taking into account the changing hormonal landscape during menopause, are crucial for women's health.
Resistance training, specifically lifting heavy loads, and sprint interval training can help maintain muscle mass, improve metabolic control, and cardiovascular health in menopause.
Embracing self-compassion, self-care, and prioritizing well-rounded lifestyle strategies are important for women's mental and emotional well-being during menopause.
Deep dives
Training and Nutrition for Women in Menopause
In this podcast episode, Dr. Gabrielle Lyon interviews Dr. Stacey Sims, an exercise physiologist and nutrition scientist, about fitness and nutrition for women in menopause. Dr. Sims emphasizes the need for personalized exercise and nutrition strategies, taking into account the changing hormonal landscape during menopause. She highlights the importance of resistance training, specifically lifting heavy loads, to maintain muscle mass and strength. Additionally, she recommends incorporating sprint interval training, where individuals go as hard as possible for 30 seconds or less, to improve metabolic control and cardiovascular health. Dr. Sims also discusses the significance of protein intake for body composition, recommending a higher protein intake for women in menopause to support muscle maintenance and synthesis. She also touches upon the potential benefits of adaptogens and other natural supplements to support sexual health and well-being in menopause.
Challenges and Strategies for Women in Perimenopause and Postmenopause
In this podcast episode, Dr. Gabrielle Lyon discusses the challenges faced by women in perimenopause and postmenopause, focusing on body composition changes and hormone therapy. Dr. Lyon and Dr. Sims explore the impact of hormonal changes on body composition, noting the tendency for increased visceral adiposity and decreased muscle mass during menopause. They emphasize the need for targeted exercise and nutrition strategies to counter these changes, recommending high-intensity interval training, heavy resistance training, and adequate protein intake. The podcast also addresses the topic of hormone therapy, emphasizing its potential benefits for symptom relief in perimenopause and early postmenopause, while cautioning against its use solely for body composition goals. The discussion highlights the importance of individualized approaches and the need for women to listen to their bodies and prioritize well-rounded lifestyle strategies.
Taking a Holistic Approach to Menopause
In this podcast episode, Dr. Gabrielle Lyon and Dr. Stacey Sims discuss the holistic approach to menopause, taking into account not only physical but also mental and emotional aspects. The conversation emphasizes the importance of understanding that menopause is a natural transition and that each woman's experience is unique. They encourage women to embrace self-compassion and to give themselves permission to prioritize self-care and relaxation. The episode also touches upon the topic of hormone replacement therapy, highlighting its potential benefits and risks. Both Dr. Lyon and Dr. Sims advocate for a balanced and individualized approach to menopause, empowering women to make informed decisions about their health and well-being.
Changing the Narrative of Menopause
The podcast episode explores the need to change the narrative and perception of menopause. The speaker emphasizes the importance of understanding the menopause transition and empowering women with information to navigate this stage of life. By challenging societal images and stereotypes, women can avoid the detrimental physical and emotional consequences commonly associated with menopause. The speaker emphasizes the need for women to fuel their bodies properly during training and avoid extreme calorie restriction, as this can lead to negative health impacts such as thyroid downregulation and increased body fat. Overall, the podcast highlights the importance of changing the conversation surrounding menopause to provide support, education, and empowerment for women.
The Role of Nutrition and Exercise in Menopause
The podcast episode discusses the role of nutrition and exercise in managing menopause symptoms and maintaining optimal health. The speaker emphasizes the importance of dietary protein, highlighting its role in preserving body composition and aiding in muscle performance. Carbohydrates are recommended, mainly in the form of colorful fruits and vegetables, and should be consumed in and around exercise. The speaker also mentions adaptogens, such as ashwagandha and rhodiola, which can help manage stress and hormonal changes during menopause. Additionally, the benefits of creatine supplementation for women, addressing issues like fatigue, gut health, and depressive symptoms, are also highlighted. The episode concludes with a mention of the importance of time-restricted eating and the need for open conversations with healthcare professionals to destigmatize menopause and provide appropriate support and guidance.
STACY T. SIMS, MSC, PhD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women. During her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.
In this episode we discuss:
Training methods for every-day women, not athletes.
Should women be taking exogenous hormones?
How to maintain fitness during menopause.
Can your health get better with age?
This episode is brought to you by Eight Sleep, LMNT, 1stPhorm, Inside Tracker
