On Air with Ella - podcast episode 310
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Women are not small men. We have different needs as we age.
As women age, we experience additional hormonal changes associated with perimenopause and menopause. These changes can affect energy levels, body composition, and overall well-being.
Dr. Stacy Sims' work has been revolutionary in empowering women to understand and embrace our unique physiology so we can continue feeling strong and vital in the years between childbirth and menopause. She encourages women to track their menstrual cycles, understand their unique physiology, and adjust their exercise and nutrition according to the season they are in. This specialized approach allows women to optimize performance, recovery, and overall quality of life during perimenopause and beyond.
In this episode:
Exercise, training and your menstrual cycle
Changes in exercise during peri / menopause
How to avoid belly weight gain ("meno-pot") in perimenopause
Specific training strategies for women
Strength versus cardio training for women
Why Zone 2 training is not ideal for women
What to do about feeling overwhelmingly achy and tired
Sleep disturbances and hypoglycemia
Debunking the misconception that carbohydrates should be limited or avoided
Weighing in on nutrition, eg protein, carbs, creatine, BCAA/amino acids, collagen
Protein tips for vegan athletes and the importance of spacing out protein intake throughout the day
Creatine - why 3g a day is useful for women across all ages
Didn't take notes? No problem! >> Get the full episode transcript here.
Resources Mentioned:
Exercise Physiologist Dr Abbie Smith Ryan - connect at www.asmithryan.com and @asmithryan
[Book] Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond - Dr. Stacy Sims
Power-based training involves performing exercises with heavy loads and low repetitions, typically in the range of 6 to 0 reps. This type of training stimulates the central nervous system and promotes the development of acetylcholine, a neurotransmitter that is essential for muscle contraction. - Dr. Stacy Sims
About Dr. Stacy Sims
STACY T. SIMS, MSC, PHD, is a renowned international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.
During her tenure at Stanford University, she had the opportunity to translate research into consumer products and a science-based layperson’s book (ROAR) written to explain sex differences in training and nutrition across the lifespan. This was followed by the highly successful NEXT LEVEL, which focuses on optimization through perimenopause and menopause. Both books challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her well-known “Women Are Not Small Men” TEDx talk.
Instagram: @drstacysims
Web: www.drstacysims.com
EPISODE TRANSCRIPT (click to expand for the full episode transcript)
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xxoo Ella