The Optimal Body 221 | Training and Nutrition through Menopause to Support Your Body with Dr. Stacy Sims
#womenarenotsmallmen Wondering how to optimize your nutrition & training in and around menopause? Dr. Stacy Sims dives into what menopause is and how vital it is to consider the changes that occur through menopause. She speaks about hormonal replacement therapy and menopause therapy, as well as key behaviours to consider: nutrition and training. She discusses the cultural stigmatization around menopause and whether or not high-intensity exercise is putting excess stress on the body. Fear lifting heavy? Dr. Stacy Sims dives into why heavy strength training is vital and how to navigate fear around joint stress. She describes how the guidelines of 150 minutes of moderate intensity a week is inappropriate for women going through menopause, and how to approach increases in belly fat. Finally, she discusses how to set up your day nutritionally, whether intermittent fasting is necessary, how to optimize muscle development and bone remodelling, as well as how creatine supplementation can be advantageous to brain, gut, and immune health. Grab a notebook and let's dive into how you can mitigate the effects of depleted estrogen, considering blood sugar and insulin, muscle atrophy, bone mass density, belly fat, creatine supplementation, and intensity of exercise.
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What you will learn in this interview with Dr. Stacy Sims
5:41 –What is menopause?
5:49 – Should we be doing hormonal therapy?
8:59 – Behaviors consider in and around menopause
9:22 – Cultural stigmatization around menopause
12:05 – Will exercise put more stress on the body around peri-menopause?
13:49 – Fear of joint stress of heavy lifts? Here’s what to do.
17:29 – Cardio training in and around menopause
21:07 – What to do about belly fat?
22:54 – How to set up the day nutritionally?
25:58 – Intermittent fasting around menopause?
31:14 – Can we mitigate natural muscle atrophy?
33:14 – Encouraging bone remodeling around menopause
35:28 – Supplements to support the body around menopause
39:45 - The Next Level Book & Learning ore with Dr. Stacy Sims
Items mentioned:
To learn more about Dr. Stacy Sims and view full show notes, please visit the full website here: https://jen.health/podcast/221
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