That’s the tagline of Dr. Stacy Sims, Environmental Exercise Physiologist and Nutrition Scientist who specializes in sex differences. Dr. Sims looks at exercise and nutrition to support adaptation. Those adaptations are different in men and women, and they are different across a woman’s lifespan. She is the author of the book Roar: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. The book covers a wealth of information for women athletes, which we covered in our review on September 9.
In this interview, Jen Duby talks to Dr. Sims about menopause, and what women can do to stay healthy and fit as they move through that phase of life. We also got the skinny on Dr. Sims’s forthcoming NEW BOOK, which will be full of the most up-to-date, peer-reviewed science on menopause.
This interview is chock-full of information, but to navigate quickly to a topic of interest, see below for some time stamps.
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3:05 — Why is it important to study women separately?
7:05 — What is perimenopause?
10:40 and 36:10 — Intermittent fasting.
11:10 — Lift heavy shit.
12:20 — Health vs. fitness.
15:30 — Plyometrics.
15:55 — Training.
18:40 — Why fasted training doesn’t work for women, and why older women need less Long Slow Distance training.
19:20 — The realities of working from home. It’s not just toddlers who interrupt video interviews!
20:55 — Rest vs. Recovery.
21:00 — OMG the kid interrupts again. The struggle is real, people.
22:00 — The importance of parasympathetic calming.
26:32 — High Intensity Interval Training (HIIT).
28:06 — What is “carb sensitivity,” aka why can’t I eat pizza anymore?
31:00 — What is “a lot” of carbs?
32:25 — The importance of post-exercise protein.
36:10 — Intermittent Fasting. Stacy says Don’t Do It (if you’re a training athlete)!
39:05 — Ketogenic diets: Great for TBI and Alzheimer’s, not so great for the athletic population.
39:50 — MYTH: A keto diet will teach my body to burn fat better. BUSTED: “As women, we’ve already reached that maximum fatty acid capacity so a ketogenic diet doesn’t enhance our ‘fat burning.’”
40:22 — On what population was the research done that showed keto diet is beneficial to endurance athletes? Male athletes.
40:49 — Don’t follow trends because they don’t pertain to YOU as a peri/post menopausal woman.
41:30 — NEW BOOK!!
44:30 — Final words of wisdom? Perimenopause is “effing hard… Know that it’s a temporary blip in your whole lifestyle.”