In 'Roar,' Dr. Stacy T. Sims addresses the long-standing issue of female physiology being overlooked in exercise and nutrition research. The book provides research-based methods for women to align their training, fueling, and hydration with their menstrual cycles and hormonal changes. It covers topics such as the impacts of hormonal fluctuations on performance, the effects of hormonal birth control, and specific advice for different life stages including pregnancy and menopause. The book is designed to help women understand and work with their physiology rather than against it, ensuring optimal performance, health, and a strong, lean body[2][3][5].
Next Level provides a science-based approach to exercise and nutrition for women navigating menopause. It challenges traditional fitness advice, emphasizing the unique physiological needs of women during this life stage. The book offers practical strategies for strength training, high-intensity interval training, and nutrition to mitigate common menopausal symptoms. It empowers women to take control of their health and fitness, promoting strength, vitality, and overall well-being. The authors debunk common myths and provide evidence-based guidance for optimizing hormone balance and physical performance. The book is a valuable resource for women seeking to improve their health and fitness during and after menopause.
Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men.
In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause.
Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips.
Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women’s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand.
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Timecodes:
00:00 Introduction
00:34 Quickfire questions
03:39 Menopause and perimenopause explained
08:23 What happens when oestrogen levels change?
11:28 When does perimenopause start to happen?
14:15 What is the role of exercise in menopause?
17:00 What are hot flushes?
20:20 How can exercise have a positive impact on menopause?
21:57 What are the best exercises to do?
25:20 You are NOT going to get bulky lifting weights!
28:36 Alternatives to going to the gym
33:08 What is high-intensity training?
41:32 What is the minimum exercise needed to have a positive health impact?
47:27 How does fasted training affect women?
51:36 Summary
Mentioned in today’s episode:
And these books by Dr. Stacy Sims:
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Episode transcripts are available here.
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