The Science of Women's Exercise and Nutrition | Dr. Stacy Sims | The Proof Podcast EP 248
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- čas přidán 9. 06. 2024
- In Episode #248, nutrition scientist and exercise physiologist Dr Stacy Sims joins me to examine the scientific literature on nutrition and exercise for women, providing tips for women across all stages of life.
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There is a vast gap in the literature when it comes to studying the effects of exercise and nutrition for women. With scientific consensus and recommendations largely rooted in studies based on men, there is a long way to go in terms of both research and science communication on this topic. Dr Stacy Sims comes to this conversation with a wealth of knowledge, providing insight into why the literature is shaped this way and how women can eat and exercise for better outcomes.
Stacy T. Sims, MSc, PhD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionise 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. Dr Sims is internationally recognised as leader in on sex differences in training, exercise, and health, pioneering a larger shift in research on women.
This incredibly detailed conversation spans everything from the perception of women in research to case studies on hypothetical people. Dr Sims breaks down how the menstrual cycle and birth control affect training and other health factors, highlighting the benefits of cycle tracking. We discuss types of training, RED-S, supplementation, and body fat percentage. Dr Sims also provides useful tips for women at all stages of life, including pregnancy, postpartum, perimenopause, menopause, and post-menopause.
Specifically, we discuss:
00:00 - Intro
02:00 - Dr. Stacy Sims' academic journey
05:38 - Female physiology
09:12 - Implications of applying results of male-centric studies to women
16:29 - Physiological makeup between genders & customizing training regimes
20:53 - Physiological disparities between genders
24:14 - Balanced diet and exercises tailored for menstrual cycle
34:43 - Ideal training programs tailored for menstrual cycle of a 30-year-old woman
1:06:11 - Safe pregnancy workouts
1:13:25 - Achieving balance through nutrition, diet, and supplementation in your 30s
1:27:55 - Female bodybuilding: androgenic compounds and hormones
1:32:06 - Contraception and exercise performance/training
1:38:04 - Optimizing exercise postmenopausal: strategies for a 60-year-old woman
1:51:44 - Training, nutrition, and supplementation beyond the age of 60
1:56:52 - Dietary fat intake in your 30s and 60s
1:59:52 - Outro
I’m grateful to have had Dr Sims on the show to shine a light on a topic that is not widely addressed. I hope this conversation helps you understand how you can work with your body to maximise your results, and if this episode doesn’t apply directly to you, serves as an important reminder that no two bodies are the same.
Connect with Dr Stacy Sims:
- Instagram: / drstacysims
- Facebook:[ / drstacysims
- Website: www.drstacysims.com/
- Books: www.drstacysims.com/booksandmore
- TikTok: / drstacysims
If you have any additional questions you would like answered in the future, let me know in the comments.
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Enjoy, friends.
Simon
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This was an incredible breakdown on fitness through the lifespan. Your willingness to talk about periods, menopause, and pregnancy makes you a champion of women! ❤️ EVERY woman can benefit from listening to Dr Stacy Sims interview.
She’s the best!
I learned so much!! Thank you for this interview!
As a 73 year old woman I am absolutely delighted and grateful for this episode. It is certainly the most useful podcast I’ve listened to anywhere. Many many thanks!
This was your best one ever. There is nothing out there for post-menopause women who want to exercise and stay healthy. More like this please and thank you - I learned so much.
@Suzanne Silk, you are spot on. A one size fits all approach is at best misguided. Hats off to Dr. Simms for her research and for @Simon's awareness.
Im a 60 year young woman. This podcast has set me up for success, oblitorated fear and massive confusion!!
So glad to have found you. Thankyou so much and keep up this high quality content ongoing 🙏💟
I’ve been tracking my cycles for a few years now and it’s crazy to see how much these hormonal changes really impact you!
The amount of strength, focus, high energy I have during my follicular/ovulation phases is much higher than during my luteal phase. For reference: I can easily do a 30 minute HIIT with no breaks during my follicular phase and feel AMAZING afterwards. During my late luteal phase I’ll be able to get through around 10 minutes and need several water breaks to get through the rest. And ill often feel much more fatigued & sore afterwards.
This translates to more than my exercise routine.. my work is the same both at home & my job. I'll get an insane amount of work done and get into a flow state for hours around ovulation.. but late luteal phase i start looking up the symptoms for adhd because I can't focus on a thing for over 5 minutes. Currently in luteal phase rn procastinating my workout watching this with a bunch of dirty dishes in my sink, lol
Loving my 15-20 min workouts. No more guilt after listening to this. 60 and fit. I knew it was working for me, I had to tune out some long term cardio junkies.
Watching this during a PMDD episode where I just can't bring myself to workout. Feeling much better after hearing Dr. Sims' explanation of the "flat" feeling day during the late luteal phase.
It's incredible how much of our lives / moods that we don't understand comes from our bodies just doing what they know best.
Taking copious notes and learning to work with my body rather than despite her. Thank you Dr. Sims, Simon 🌻
Simon, you keep asking what we want to know more about...and you beyond deliver! So grateful for the information you share...these guests are amazing! Your previous podcast with Professor Susan Davis, and this interview with Dr Stacy Sims, are incredibly empowering for women and so useful when we are trying to advocate for ourselves and our health. Thank you!
Im a 53 year old post menopausal woman who is struggling with belly fat and fatigue. Thank you so much for this
Oh my GOD this could not have come at a better time for me. Going to listen again and make notes, visit her resources and set up a totally different training plan for myself, and re-jig my healthy-vegan cooking and supplemental inputs very slightly on the basis of this. Holy crap, man. Everyone's listening to Peter Attia - women need to attend to THIS master.
I found her via an interview with Katie Couric last month and I'm intrigued. 99% of what's out there is based on what works for young men. Then, most of what is written for women is just saying that maybe we ought to try resistance training.
I've lifted all my life and now I want information about what's best for menopausal women looking for strength, health and hypertrophy/aesthetics.
Hi 😊 fyi she has written a book called “next level” where she explains how to train with the menopause. Very interesting.
This was probably the best episode you have ever recorded! I have just listened to it twice, it was so informative and helpful!! Thank you so much for throwing yourself in what we know is a very complex and mostly still unexplored field of research and human physiology
I feel grateful that I got introduced to high weight/fewer reps. Sadly I didn’t take the hint and now I’m 70 still without a consistent plan. Let’s see if this gives me the kick I need.
This was great. 2nd time I've listened to it. I only wish equal time was spent on "Naomi". I also would like to hear more on the postmenopausal athletic woman suffering from aches and pains that don't always accommodate the compound movements conducive to recomp. Otherwise, great episode!
I was having aches and pains until I went whole food plant based. I make sure I get optimal omega 6/3 ratios, and eat very little gluten, and ALL my issues are gone. If you’re not doing it already, maybe give it a try?
One of your best podcasts. Thank You so much, it was informative and clear. I am 56, vegan & a triathlete. I appreciate so much the work that Dr Sims does and a big fan of hers and yours. Thank You Simon,
Stacy is so on point. So happy her work and research is being put out there. 🙏🏻🙌🏻
I’m 50 and a competitive bodybuilder. Heavy lifts and really intense training. Still teaching high intensity classes with women half my age that have lots of jump squats and challenging work for cardio. Muscle 💪🏻 = longevity and critical to maintain quality of life. We must eat to support that training too. I’m able to get in 180 grams a day as a vegan too.
Measuring hormonal levels during the menstrual cycle seems like a very hard task. I don’t see insurance companies approving these blood test unless you are screening for health reason like not been able to get pregnant, or having cycle issues. It would be fantastic if insurance companies would care about this.
I really appreciate that you include over 50 post-menopausal women in your discussions. This was really insightful AND counterintuitive. I'm doing the opposite. I'm 60, lifting 3 days a week 10-12 range and 3 days steady state. Could you please have Dr. Sims back? Thank you - thank for discussing the range in women's health.
FYI she has written a book about it. Very interesting 😊
Book is-Next Level
I truly needed to hear this. I have been a vegan for a while but recently I have really looked into my diet and exercise and realized how badly I was doing after two years of pandemic. This not only kicked my arse in gear to get back into working out but to do it around my cycle this time. I remembered once going to gym and lifting heavy on day one only to have the worst possible cramps later on. This time I want to tailor it all to my cycle - exercise, nutrition, meditation, etc. Thank you for this episode, this was ace and I actually took notes! ❤
I loved this podcast. Informative and you asked all the right questions. Thanks you!
As a women’s health educator this was invaluable can’t wait to send my students to this channel 🎉
Sorry wasted ١5 minutes no value.
Thank you for posting this!! I’m a year and three months away from 60 and gave up all meat in 2015 and egg and dairy in 2018 and have never felt better!! 99% of my aches went away with the final change. The first thing I noticed when restarting a workout regime was the fact that I could feel a difference in my skin (softer) and muscle (easier to feel the definition thru my skin upon touch) and it felt like my butt fell off (first place I lost some inches). I notice long before the diet change I have been losing some inches in my height and now that I’m post menopause I still don’t take any meds/supplements except B12 of course. I have tracked my protein intake at different times and can clearly see that my intake is not at the daily vegan recommendations but I still make progress when in my weight room. Would love to hear others weigh in and the fact that there is a difference between sexes and phases of life gives weight to what I’m seeing at home.
Most comprehensive for women across lifespan. Thank you so much for providing us with this much needed service for women. I'm 81 and still work at keeping my body in shape. Have been on a vegan diet for 7 years and never felt better. Also get more plant based protein than recommended by vegan doctors This helped by giving me a guide for daily protein amount and confirmed resistance training as a means to ward off osteopenia.
Thank you so much for this interview Simon. Amazingly informative ❤
Bravo Dr Stacy! I absolutely agree with Dr Stacy Sims about resistance and high intensity training as being essentially the way to go--for young and not-so-young ladies.
Thank you for the information! Many perimenopausal women feeling lost in terms of how to best dealing with menopause and learning about diet exercise and alternative remedies.. would appreciate more information on a detailed workout plan..
This was an absolutely a brilliant conversation ! Can’t thank you,both, enough for making this such a comprehensible and practical topic for women of all ages. I am at early menopausal stage and have been doing weights for the past 6 months but focusing on 12 reps to failure and has been beneficial so far but I have to invest in heavier weights if I want to follow dr. Sims’ protocol. Thank you so very much and it is a privilege to get to know Dr. Sims and listen to her amazing knowledge in this field 🙏🏻
THANK YOU SO MUCH for this podcast. I have been doing so many things wrong… But now I know how to change it. I am going to share this podcast with all the women I can.
I’ve been waiting and hoping to see Dr. Stacy Sims appear on your podcast! Can’t wait to listen to this one! 😊
Excellent information and questions. Related to Namoi, lots of endurance, poor at RT, waist isn't declining, carbohydrates no,yes, no,maybe, yes I can. Listening multiple times, keep replaying as so much-needed professional advice been delivered. Just turned 55 a few 2 months off menopause, wow muscles, strength decline, once pumped to lift, now "like geezes that hard really hard. Reps sets weight amount all reduced. Snowball affect, the less I do the weaker I have become. Thankyou now understand more will invest for life LHS.🏋♀️
So informative! . I will keep re-watching it. More episodes like this please. Thank you
Love your podcast, and so grateful to have listened to this episode. I would love in the future if you did an episode concerning oxalates. I have been whole foods plant based for three years, and I listen to your podcast every week. Recently I found out that I have calcium oxalate kidney stones, and have a hard time breaking down oxalates. I know that this must be due to repeated antibiotic exposure due to UTIs, most likely decimating my oxalobacter formigenes bacteria that metabolizes oxalates. I started seeing symptoms shortly after taking the antibiotic amoxicillin, such as hives, joint swelling, and now kidney stones.
I truly believe that a WFPB diet is the best for your health/longevity/the planet/animals. So I guess my question is if you could do an episode that discusses this topic, and maybe how you can establish this bacteria population again. I know that the carnivore diet calls plants poison due to the oxalate content, but I believe its all about how our body processes these compounds. How can we process them more efficiently, and still live a healthy long life haha free of kidney stones!
You're one of the few sources online I would trust to deliver unbiased information. Also if this is not something you are interested in exploring, I would love to see a podcast about women's hormones and fasting! As there is a lot of conflicting information out there regarding this topic as well. Anyway thank you as always for your thoughts, and of course your dedication to make complex information digestible.
Thank you very much Simon for such an informative and detailed Interview about woman fitness. I have learnt so much in these two hours. Kudos to you both 👏👏👏
Simon, thrilled that you invited Dr. Sims to the podcast. After reading her books Roar and Next Level as part of the Tonal Home Gym bookclub and in an effort to inform my understanding of optimal training considerations specific to women, I immediately suggested that you reach out to her. Given the quality of her research and profile in the training community I am sure that Dr. Simms has been on your radar before I reached out but in any event so good to know that she is now informing your tribe.
@@TheProofWithSimonHill just sent another episode suggestion related to using ChatGPT and related AI tools to create evidence-based training programs and nutrition plans.
As a midwife I Def see differences in babies of women stressed or emotionally overwhelmed.
@@cronelilith2830agree. if youre growing in a cortisol environment I think it would affect you in multiple areas bc the mothers body isn’t a seperate silo from the baby. Cortisol levels are checked in serum and serums shared between mother and baby.
Great episode! What I wonder about is the BCAA recommendation, because generally the science says they are pretty much useless. Hope there'se more research coming in this area. 🙌
Thank you, Simon! Really appreciate you interviewing Dr. Sims!
Gotta say it, Simon is easy on the eyes! Wowza! He looks like Utred from The Last Kingdom. 🤩
Also, great interview 😂
I just started listennig to this beautiful conversation and I love it already! Thank you!
Such an informational episode, so helpful. Thank you Stacey and Simon!
Thank you, Simon! Fantastic episode!
This conversation is GOLD! Thank you both!
I was looking forward to listening to this episode because I left some questions behind in your IG question sticker (thank you SO much for this opportunity!). 😍 I am impressed by this one. I got all my answers, except the hydration part (so excited for part 2 where this will be discussed further in dept). Honestly, I made notes of almost everything that was being discussed. I love the evidence-based approach, but also the actionability of all this knowledge! Keep up the splendid work! 🙏 I am a big fan of your podcast.
This was such a much needed podcast for me to hear at this time. I appreciate this interview and the message that was given! Thank you so much
Incredible episode, thank you.
Thank you soooo so much for this 🙏 some really fantastic and new information! This has been so helpful and informative. Broken down to be easily understandable. I'm so excited to implement these strategies into my training and daily life 🎉 thank you again for the amazing podcast!
Love all the questions!
Amazing interview, you have done some great interviews but this, for me was the best. Looking forward to hearing about hydration in the next interview.
Consistently drink adequate amounts of water during your waking hours. Welcome to my rocket science Ted talk!
I really appreciate the way u try to make the scientific content accessible, thank u🙏🏻
Thank you so much! Your questions were bang on.❤
Such great, nuanced questions, Simon As a life long athlete in her perimenopause, through trial and error ( a lot of errors;) I arrived to the same answers Dr Sims shares. I wish I came accross her invaluable work earlier on. Still, I am so greatful for her passion, knowledge, eloquence and advocacy for women athletes! It is heartwarming to have such a skilled advocate in you as well, Simon. Thank you very much to both of you!
Amen to that! ❤
best podcast i’ve heard in this topic 🎉 loads of practical and realistic things to action.
This was brilliant! Kudos to both of you.
Fantastic podcast - needs to be broadcast on live TV
excellent treasure trove of information for women. thank you Simon!
I’ve learned so much from this video! Thank you!! 🙏🏽🙏🏽🙏🏽
Invaluable information. Thank you!🙏
Thoroughly enjoyed this. It was so informative (I have made loads of notes). Thank you very much.
Awesome podcast Simon and thanks Stacey. I love that there is research and evidence around ageing and that people no matter their age or stage in life have the capacity to grow in strength and improve their lives. I’ve witnessed some great examples in my work and personal life and love that it should be the norm and not the exception so thanks for shining a light here. Cheers Ashling
I am psyched! As a post-menopausal woman this is going to be my go to work-out/nourishment.Thank you!
I recommend this podcast to all my friends because the level is so good. Thanks for the episodes about female health!
Thank you! Excellent 👏🏽👏🏽👏🏽👏🏽
This is such amazing information. THANK YOU so much for sharing. I wish coaches would all learn about this to share with us women. Understanding this hormonal cycle will help so much in constructive training. Merci beaucoup!
Great questions and answers!!
This was so interesting! Thank you so much
This was so interesting. Thanks Stacey and thanks Simon. I'm in the post menopause phase. On the one hand the information affirmed some of what I do during the week, and on the other hand - there is definitely scope for improvement in both nailing the HIT training and protein intake - I'm a bit slack there! Focusing on women's needs vs broad brush for 'everyone' was comforting. Again, thank you both.
Amazing class!! Thanks
incredible! thank you!
Very informative!
Amazing❤ soo good Information.
My husband and I love your science based approach to all topics covered. This podcast was one of my favourites, very informative and practical. Thank you
Very informative..thank you Stacey!
Please can you talk more about perimenopausal women in your next conversation.
Excellent 👍🏻
How come thos video got only 1.6k likes?!? It points out such an important topic and issues.
This is an amazing, insightful podcast! Gave it a listen and am definitely going to again and take notes. Thanks so much, Simon, would love another episode with Dr. Sims in the future!
It seems obvious that men and women are different, but in today's culture in the USA, you get cancelled if you say they are different. I am happy that this is posted. I am learning a lot. Thank you Simon and Sims.
All these years I’ve trained in morning and took the pill in morning! Had no idea I was supposed to take the pill in evening so I can train in morning! Time to change that
Great episode! Thank you and Dr Sims for all this helpful info.
Question: Dr Sims mentions Carboxyl iron but there's not much info/availability of this online - are there any other names for this?
Really great and informative interview on such an important and under discussed topic. 👏
Quick question on osteoporosis prevention - it was mentioned that jump rope is helpful due to the multi-directional force it employs, but jogging is not. This confused me a little (as I had understood the forces in jogging could be helpful, but also understand too much can have the opp effect) - any clarity here would be greatly appreciated 🙏
How does transdermal HRT affect performance if you avoid first pass affect within the liver?
Fantastic interview-thank you for sharing this important information!
Simon, are you wearing a Cleveland Guardians hat?!
❤️❤️❤️ THANK YOU!! This has been so helpful in my current fitness journey, nearing 50 years old, post menopause.
Thank you so much for facilitating this conversation. I’m wondering how the recommendations would change if you are on a medication (spironolactone) that makes your menstrual cycle irregular?
Who would of thought that women’s bodies function differently than men’s… said in a sarcastic way.
Loved this podcast, I'm 52 and in peri menopause. I've added weight training and hiit to my exercise regime and there is a significant change in body composition. Any suggestions for a quality, protein powder? I take Perfect amino as part of hydration during training, but find it hard to eat before training. Would you suggest protein powder and creatine to supplement a vegan diet whilst training. Cheers😊
Hey simon, Hey I don't know if you read the comments. Many of her claims are over-blown, like her ideas on feeding windows, and inherent weakness in performance during the menstrual cycle. Any chance you would take a look whether her some of her specific claims are science based?
Like I've seen her say that women must eat within 30 minutes of exercise, I havent seen strong evidence for this.
What type of iron is she suggesting? I can’t find it :)
I’m partway through and really enjoying the episode. However, I’m saddened to point out that there is danger for young American women (particularly in certain states) sharing their menstrual cycles with anyone, especially electronically. Healthcare for us is in a precarious place these days.
That was exactly my thought too. It's infuriating that desperately needed biological knowledge like this is hindered in this country by barbaric misogyny.
Would like to know postmenopause hypothyridism whole food plan based proteins source
What if someone does a sport like surfing where it is impossible to have a routine since the conditions change constantly?
For the animal fat part in the end, she means epa and dha?
What is protein oxidation?
What was that one adaptogen? Dem??
DIM
Stacey talks about 1.1g of protein per lb of body weight, I've been vegan 27 years its served me very well but as I move through my 50s and 60s I keep hearing about having to increase protein even more, I lift 5-6 days a week, do HIIT 3 days a week and zone 2 walks most days. I eat protein with each meal but doubt I'm getting 150g a day in! Any tips on how to do this w/out going over board on soy protein? I can't do wheat gluten so I end up doing a lot of tofu and tempeh along with non-soy protein powders.
@@workhard…
Are you completely opposed to animal proteins? I was whole food plant based for many, many years, and it wasn’t serving me well. I kept trying to modify it to no avail. Now I’m carnivore, and getting enough protein, plus a well balanced diet, is such a breeze. Plus, I’m feeling better. Just something to consider. ❤
@@PeaceIsYeshua Thank you for your reply. Yeah, I'm vegan for the animals first, second for my health so I'm really hoping to get what I need plant based.
I'm on zero meds, not one gray hair even in my 50s and run circles around others my age, my blood work is perfect...my Drs words, she told me to keep doing what I am doing and she has actually dropped red meat herself. It's so hard with YT and all the so called experts out there. Our minds play tricks with us, if we say we thrive vegan then we will, if we think we will feel better on meat, then we do.
@@workhardplayharderx2
Yeah, vegan definitely kept me healthy for the most part, no meds, perfect bloodwork, mid 40s, thin, no pain, no major issues, look young for my age, but I just wasn’t thriving (low energy, horrible inflammation, especially my head, accompanied with brain fog, around my cycle).
I resisted animal based for years though because I truly thought I was doing the healthiest diet (Fuhrman-Nutritarian).
For me, the mind association didn’t work (but I’m not denying that can be a powerful factor!).
I think what kept me mostly healthy as a vegan was because I was eating real food and not a bunch of processed foods, seed oils, etc., that make people so sick.
What finally did it for me is that I got fed up with all the anti nutrients in plants, like lectins and oxalates, as well as trying to do low histamine with a plant based diet. I could barely eat anything. 😫
I was desperate, at my wits end, and I kept hearing about carnivore.
But yes, there’s no denying that plant based can keep people healthy too, but I do worry some about people not getting good quality protein for their muscles & bones, and especially as they age. But then look at Jack LaLanne! He did great.
I’m glad you’re thriving!! That is a blessing that many never find-no matter their diet!
Thank you for sharing your experience! ❤️
Any comments on having fibromyalgia and being 76 years old I’ve lost weight , went from 170 to 132.
@@Ann, have you tried the carnivore diet? It’s greatly helping many with fibro. ❤
At 55:43 did she really mean only five minutes of steady state work??
When she says IUD, does she mean the progesterone IUD or the Copper none hormonal IUD?
Great podcast … the content on post menopausal women was minimal & for that I am disappointed…. Didn’t even mention hysterectomy menopausal gals…. But the other content was very interesting… thank you
@@Kim, check out her Katie Couric interview for more on menopausal women. ❤ Perhaps her book addresses hysterectomies?
So what about post menopausal women that only train at home with dumbbells n doesn't have n exercise bike, elliptical or exercise machines?......this seems to be aimed at ppl in the gym n not the average person training at home.... she's not even mentioned what a heavy load is or if it's lifting heavy lower or upper body or both?????? I also luv how all the time was spent on the 30 yr old women n not much time on the post menopausal women, there are some post menopausal women at 59/60 like myself that wld like to lose some weight as well as build muscle
I get what you're saying.
But I think this particular interview was very scientifically focused.
I've seen other interviews with Dr. Sims that are extremely helpful for mature ladies.
Take a look at her Grace and Grit Podcast interview with Courtney.
Listening to them was extremely informative, empowering AND comforting.
Blessings✌️
@@Weeds_and_Wishes Thank you, I'll check it out
Some
Answers Are in this interview
@@jennyjohnston1993
Check out Harambe System-it’s a home gym with resistance bands.
Also, I’d check out super slow resistance training, as there’s less risk of injury. ❤
You could then get a mini trampoline to do sprints in place on so it’s easier on your joints (but start slowly with sprint training).
What if Alex is diabetic?
Always been CIS male re research? What other male is there?