Dr Stacy Sims joins Angela to discuss the science behind training effectively as a woman and explains how in the years leading up to menopause it's vital to instigate different techniques in training and nutritional strategies to offset what your hormones are no longer doing

This in-depth interview is a great opportunity to hear about what supports the maintenance of lean mass and the adaptations that should be made during perimenopause to support effective autophagy

 

KEY TAKEAWAYS

• We need external stress to create a signal of adaptation the way our hormones did
• To aesthetically change body shape you need to train a minimum of four times a week
• You need to spend time learning techniques and the mechanics before you build load, lifting heavy is about the neuro-muscular connection
• For women, when there is no carbohydrate available as fuel when exercising you burn lean mass
• To maintain lean mass we have to do things when fuelled
• Sprint interval training is about being short, sharp and very efficient
• You should avoid high-intensity work in the luteal phase because it’s a strong stressor
• The primary objective of intermittent fasting is weight loss
• Aerobic exercise promotes the growth of brain tissue
• Exercising is a huge stimulus for creating autophagy in the brain and cardiovascular system
• Our bodies revert to using lean mass first over fat and carbohydrates
• The limited research available on post-menopausal women indicates fasting isn’t beneficial
• A small amount of pre-fuel makes all the difference

 

BEST MOMENTS

‘Exercise has more robust data to support longevity’

‘If you are trying to do high-intensity training or heavy-weight training and you don’t have fuel on board it causes a quagmire of increased cortisol’

‘Women have a gene adaptation in the liver that upregulates - storing everything and burning lean mass’

‘It’s really important that women remember to eat’

 

ABOUT THE GUEST

STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.

She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.

With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.

Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS.  She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan. 

 

RESOURCES FOR THIS EPISODE

Next Level by Dr Stacy Sims

ROAR by Dr Stacey Sims

https://www.drstacysims.com/

https://www.instagram.com/drstacysims/

https://www.facebook.com/drstacysims

 

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my  free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV 

  

ABOUT THE HOST

Angela Foster

Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance.

 

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