ZOE Science & Nutrition

Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

Mar 7, 2024

01:03:31

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Dr. Stacy Sims discusses adapting fitness routines for menopause, highlighting hormonal impact, resistance training benefits, and high intensity interval training. She addresses misconceptions, emphasizes tailored exercises, and recommends efficient workout strategies for optimal health during perimenopause and beyond.

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Podcast summary created with Snipd AI

Quick takeaways

Menopause triggers early as the 40s, affecting weight and muscle maintenance.

Perimenopause symptoms, such as hot flashes, are intense responses governed by the hypothalamus.

Heavy weightlifting and sprint interval training are crucial for muscle preservation and metabolic control during menopause.

Deep dives

Understanding Perimenopause as a Crucial Stage in a Woman's Life

Perimenopause is highlighted as a significant phase affecting women even before they are aware of the hormonal changes. It can impact weight gain and muscle loss, signaling changes starting as early as the early 40s.

Impact of Jumping on Bone Density and Fasted Training Gender Differences

02:35

Intense Exercise for Health Benefits

01:26

Promoting Podcast and Gender Study Gap in Women's Health

01:53

Introduction

2min

Navigating Menopause: Hormonal Impact on Fitness

11min

Misdiagnosis and Lack of Awareness in Menopause Symptoms

2min

Exercise and Menopause: Building Strength and Health

19min

Maximizing Benefits: High Intensity Interval Training for Menopausal Women

8min

Optimizing Fitness Routines for Women's Body Composition Changes

3min

Fitness Programs and Resources for Menopause

13min

Efficient Exercise for Perimenopause and Menopause Health

3min

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:

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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ZOE Science & Nutrition

Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Understanding Perimenopause as a Crucial Stage in a Woman's Life

Challenges of Menopause Symptoms and Hot Flashes Explained

Exercise Transformation for Menopause: Importance of Heavy Weights

Sprint Interval Training and Impact on Menopause Fitness

Incorporating Plyometric Training for Bone Density

Impact of Jumping on Bone Density and Fasted Training Gender Differences

Intense Exercise for Health Benefits

Promoting Podcast and Gender Study Gap in Women's Health

Get the Snipd
podcast app

AI-powered
podcast player

Discover
highlights

Save any
moment

Share
& Export

AI-powered
podcast player

Discover
highlights

ZOE Science & Nutrition

Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Understanding Perimenopause as a Crucial Stage in a Woman's Life

Challenges of Menopause Symptoms and Hot Flashes Explained

Exercise Transformation for Menopause: Importance of Heavy Weights

Sprint Interval Training and Impact on Menopause Fitness

Incorporating Plyometric Training for Bone Density

Impact of Jumping on Bone Density and Fasted Training Gender Differences

Intense Exercise for Health Benefits

Promoting Podcast and Gender Study Gap in Women's Health

Get the Snipdpodcast app

AI-poweredpodcast player

Discoverhighlights

Save anymoment

Share& Export

AI-poweredpodcast player

Discoverhighlights

Get the Snipd
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AI-powered
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