S2 – 14: Women Specific Nutrition and Training with Dr. Stacy Sims

Welcome to The Betty Rocker Present, the place to be to nourish your thoughts, love your physique, and rock your life.

It’s so nice to have you ever right here as I welcome again the one and solely Dr. Stacy Sims, who’s a scientist, educator and chief within the subject of ladies particular analysis in well being, diet and train. Through the years many ladies have been basing their coaching and diet methods round analysis accomplished on males, as a result of ladies’s hormones have been seen as “too sophisticated” – as we have been actually being unnoticed of the analysis.

It’s no marvel so many of ladies have struggled with understanding what’s occurring with their our bodies, why they’re not responding to the generally prescribed food plan and train methods, and why we so usually really feel dismissed by docs for our very legitimate well being issues. Dr. Sims is on a mission to assist us with women-specific scientific data that you may apply instantly!

Dr Sims served as an train physiologist and diet scientist at Stanford College from 2007 by way of 2012. Her revolutionary guide, Roar, sparked a motion in the way in which we as ladies strategy our coaching throughout our lifespan, and her new guide, Next Level is designed particularly for the peri and submit menopausal feminine athlete.

I like to recommend each of those books, and likewise having a hearken to the 2-part podcast we did earlier in Season 2 to brush up on the menstrual cycle and its changes across our lifespan, in addition to specific strategies you can implement to get the most out of your amazing female body at every age and life stage.

These methods are all relevant to your Betty Rocker packages and challenges, and can allow you to perceive why they work so effectively and empower you to get much more snug adjusting and customizing issues to the place you’re at in your life.

In the present day, we’re persevering with our dialog with some extra in depth dialogue of dietary methods as they relate to WOMEN particularly, together with low carb diets, intermittent fasting and the ketogenic food plan; nutrient timing, why it’s important to concentrate on muscle over fats loss, and we’ll be discussing optimum coaching methods for ladies in any respect ages, together with peri and submit menopause, in addition to hormone alternative remedy and adaptogenic herbs.

This can be a save and bookmark for reference episode. Thanks for being right here!

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From her site:

“My imaginative and prescient is a world of wholesome ladies who perceive their our bodies, know learn how to work with their distinctive physiology, know their intervals are ergogenic aids and create positivity round being a girl in sport.

Collectively we will shift the harmful narrative and elevate ladies in analysis, science, and sport.”

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On this episode, you’ll uncover:

Welcoming again Dr. Stacy Sims (1:28)

• Dr Sims’ books: Roar and Next Level
• Hearken to part 1 of the Dr. Stacy Sims interview: nutrition and training through the menstrual cycle
• Hearken to part 2 of the Dr. Stacy Sims interview: nutrition and training for women in peri and post menopause, fad diets and more
• Dr. Stacy Sims course: Women are Not Small Men
• Dr. Stacy Sims course: Menopause for Athletes

What drives Dr. Sims to pursue this work (4:23)

• Empowering ladies of all ages
• Breaking down the detrimental stereotypes of ladies’s life stage transitions
• The cultural filter we don’t at all times understand we’re working by way of
• Ladies’s efficiency potential and the bias within the analysis
• How food plan tradition has failed ladies

Do low carb diets serve ladies’s physiology? (7:59)  

• Dr Sims weblog submit: Female Athletes Need Carbohydrates
• Metabolic variations between women and men
• Estrogen’s influence on urge for food
• Mind variations between women and men

Why the ketogenic food plan and intermittent fasting may fit effectively for males however not ladies (9:31)

• Analysis on these diets was accomplished on male take a look at topics
• Physique composition issues with the ketogenic food plan for ladies
• Lack of variety within the keto food plan for the intestine microbiome
• Why you burn muscle on the ketogenic food plan

Why measuring physique composition is best than weighing your self on the size (13:34)

• How “weight reduction” remains to be a misunderstood aim that’s not serving to ladies see actual progress
• The issues that affect your scale weight
• The distinction in composition between muscle and fats
• Why you look leaner whenever you achieve muscle

Fueling round your exercises and the hazard of low vitality availability (LEA) (15:57)

• Why are we nonetheless demonizing carbohydrates?
• How the physique naturally fluctuates between gas sources
• The nourishment the physique wants simply to exist vs what it wants after we do each day actions
• How the stress of coaching creates diversifications (after we are fueled)
• How the stress of coaching impacts our thyroid and metabolism after we are under-fueled and coaching

The fallacy of “eat much less, train extra” (20:04)

• The way in which the “eat much less” mindset performs into ladies feeling they need to be smaller and take up much less house
• The unsuitable form of stress that the “train extra” mindset creates
• The problems with intestine well being, cardiovascular well being and psychological well being from consuming much less

Ladies don’t must shrink for society (21:08)

• The cultural push to “be a sure dimension”
• The unbelievable strain on ladies to be smaller
• Ladies ought to take up as a lot house as they like!
• What Stacy’s daughter discovered from her pals mother about “what she wanted to do to see her abs”

Consuming to be STRONG, not consuming much less (23:50)

• The misperception about why we must always focus extra on muscle
• How exhausting it’s to construct muscle, not to mention “get cumbersome”
• Explanation why muscle is so helpful
• Shifting our focus away from fats loss and towards muscular power as the first aim

Turning into independent at any age and the the reason why we prepare (27:32)

• Strengthening the physique now determines high quality of life later in life
• Defining your long run imaginative and prescient
• Constructing and preserving lean muscle
• Enthusiastic about how one can arrange the longer term model of your self with the actions you’re taking at this time

How peri and submit menopausal ladies can set themselves up for fulfillment (30:10)

• Indicators of menopause and adjustments ladies undergo
• The way in which estrogen and progesterone adjustments influence blood sugar stability
• The way in which ladies on this life stage can bypass the hormone fluctuation to stimulate muscle progress
• Why heavier lifting (than you have been earlier than) is crucial to ladies on this life stage
• Why protein consumption and nutrient timing is crucial to ladies on this life stage
• Reviewing the way in which estrogen and progesterone influence our physique composition objectives after we’re nonetheless biking commonly
• The primary and second half of the menstrual cycle and the way our physique responds
• How our hormones change by way of the phases of ladies’s life cycle
• Why it’s important to not take a “no days off” strategy in peri and submit menopause

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Learn more about Rock and Restore right here!

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The makes use of and advantages of adaptogenic herbs (43:01)

• Weblog submit: 6 Adaptogens that support hormone balance 
• Dr. Sims’ premium membership (contains many studying modules, together with one about adaptogenic herbs)
• Peri-menopause signs and the way they’re usually addressed by docs
• Hormone alternative remedy (HRT) as a software within the toolbox
• What adaptogens are and the way they work with the physique
• The advantages of ashwaghanda
• How the physique adjusts to the presence of the adaptogens
• The advantages of schisandra

The right way to join with Dr. Stacy Sims and her work (52:36)

• Dr Sims’ books: Roar and Next Level
• Dr. Sims website
• Dr. Sims Instagram

If you’re desirous about how one can implement the coaching methods she talked about into your personal life and are feeling overwhelmed by the power coaching or heavy lifting part, I actually encourage you to strategy that with the mentality of lifting heav-IER than you’re proper now. If you happen to’re model new and simply beginning to train ceaselessly, construct a stable base with my foundational body weight packages.

If you happen to’ve constructed a powerful basis or base with body weight exercises, think about including in dumbbells for further resistance. If you happen to’ve been in a rut with mild dumbbells, think about going up in weight with what you’re at present utilizing so you may’t do as many reps.

When you get to the purpose the place you may’t comfortably maintain the dumbbells however really feel like you possibly can problem your self additional, that’s when it’s time to check out barbells and including weight with weight plates. There’s a progressive side to this, so don’t really feel like you have to go from zero to barbells or that that’s the solely strategy to progress.

Dr. Sims and I mentioned this within the first 2 episodes we did collectively, that going heavier is relative to every of us. You wish to do that safely, so constructing a basis first is crucial.

I educate you all of this in my challenge programs in Rock Your Life. We’ve got all the pieces from foundational body weight problem packages, to challenges that embody dumbbells and easy dwelling exercise gear, all the way in which as much as weight coaching challenges that you just do with heavier weight, and I educate you all of the progressions.

In the present day’s podcast is dropped at you by ROCK YOUR LIFE, my on-line dwelling exercise studio and uplifting ladies’s health group the place you may take pleasure in packages and challenges to construct power for constant, sustainable progress. Take pleasure in new lessons every week, wholesome recipes, a non-public ladies’s solely assist group and MORE!

New members can get a 30-Day Trial RIGHT HERE!

So when you’re in peri or submit menopause, actually begin to consider how one can prepare to extend the problem to your muscle tissue with resistance coaching, and construct on the place you at present are. Do these explosive plyometric strikes that I write into your packages, as they’re way more supportive to your objectives than lengthy endurance cardio, particularly in peri and submit menopause.

If you happen to’re in that peri or submit menopause life stage, you wish to take note of the “polarity” of your coaching depth. If a exercise program is written with 5 days in a row, adapt it in your life stage and do 2 days on, 1 day without work, or work out each different day for instance. This lets you get well higher, and hit your exercises more durable whenever you do them and get higher leads to the absence of the circulating estrogen progesterone – assuming you’re additionally fueling appropriately and consuming sufficient protein and entire meals carbs.

And when you’re nonetheless having an everyday cycle, you may profit from persevering with to problem your physique with common train and balanced diet as effectively. Your biking estrogen and progesterone provide you with an edge to make all your exercises much more efficient, but it surely’s important that you just’re fueling appropriately round your exercises, and never overtraining.

See my Cycle Training Guide right here!

I’ve been having ongoing conversations about ALL of those subjects and so many extra inside Rock Your Life, my on-line dwelling exercise studio and ladies’s health group. In my common workplace hours I’m in a position to join with the members and reply their questions and share extra data that pertains to them particularly.

If you happen to’re not a member but, I extremely encourage you to affix us, you can get a 30 day trial and come see what you’ve been missing.

I’ve obtained an enormous class library with over 1000 lessons of every kind, together with foundational body weight power coaching, exercises the place you may add in some easy dwelling exercise gear like dumbbells and stretchy bands, all the way in which as much as heavier weight coaching lessons. There are barre lessons, yoga lessons, mobility lessons, plyometrics and circuit. Plus I’ve obtained dozens of guided exercise challenges to provide the excellent sequence to progress by way of. I see unbelievable tales daily from my Rock Your life dwelling fitness center members, and with the ability to assist them in our personal ladies’s health group alongside the Crew Betty Rocker coaches is a superb expertise.

Dr Sims and I each share a mission of empowering ladies with instruments and data and one of the best factor I provide is Rock Your Life. Doing 1-off exercises is sweet, doing a program is nice, however having ongoing challenges and packages over time so you may keep constant and construct a wholesome way of life with steering from the coaches is absolutely the BEST for seeing lasting outcomes and feeling supported in your journey.

I encourage you to seize that 30 day trial so you may see what it’s all about and take your time having fun with all the pieces I’ve to supply with none strain or obligation.

Thanks a lot for listening to at this time’s present, and for caring about your well being. Thanks for sharing these podcast episodes along with your family and friends and serving to to empower different ladies.

I sit up for our subsequent dialog.

The submit S2 – 14: Women Specific Nutrition and Training with Dr. Stacy Sims appeared first on The Betty Rocker.

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