The Female Edge: Harnessing Hormones for Peak Fitness with Dr. Stacy Sims

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Jul 21, 2025

Dr. Stacy Sims, an acclaimed international exercise physiologist and nutrition scientist, shares her expertise on fitness for women across different life stages. She reveals effective cardio strategies tailored for perimenopausal and menopausal women, emphasizing high-intensity workouts and the importance of community in fitness. Dr. Sims also delves into strength training techniques, nutrient timing, and the significance of gut health and collagen for women’s well-being. Her practical tips aim to empower women to optimize their health and embrace strength training.

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INSIGHT

Polarized Cardio Intensity Matters

Moderate to high intensity cardio training stress is often not optimal for women in midlife because it leads to elevated cortisol without sufficient adaptive responses.
A polarized approach with both low and very high intensity intervals is more effective for metabolic control and muscle regeneration.

ADVICE

Defining High Intensity Training

Use rating of perceived exertion to guide high intensity interval training, aiming for about 8 out of 10 effort.
Sprint interval training involves maximal effort bursts of 30 seconds or less with ample recovery, done 2-6 times per session.

ADVICE

Sprint Interval Training Equipment

Choose cardio equipment that is safe and allows control for maximal effort, such as an assault bike or rowing machine.
Sprint intervals can also be done outdoors with stairs or hill sprints based on individual preference and joint health.

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Dr. Stacy Sims, an international exercise physiologist and nutrition scientist, joins us in this episode to provide valuable insights into cardiovascular exercise for women at different life stages. She also covers strength training, nutrient timing, and supplement recommendations. Dr. Sims explains the crucial differences in training and nutrition between menstruating, perimenopausal, and menopausal women. We love Stacy because she simplifies complex concepts, ensuring you get the practical knowledge you need to optimize your health and performance.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:00) Why Cardio Matters in (Peri)-menopause
(14:00) Effective High-Intensity Cardio Training for Women
(27:00) Strength Training for Women in Perimenopause
(38:00) Effective Compound Movements and Training Techniques
(49:00) Recognizing the Importance of Deloading
(52:00) Empowering Women Through Strength Training
(59:00) Optimizing Pre-Workout Nutrition for Women
(1:05:00) Menstrual Cycle Research and Women's Health
(1:15:00) Carbohydrate Intake and Women's Health
(1:19:00) Gut Health and Women's Supplements
(1:27:00) BONUS: the After-Party with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep426/

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