Strength Training to Cardio: A Comprehensive Movement Plan | Dr. Mindy Pelz & Dr. Stacy Sims
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- čas přidán 8. 09. 2024
- Welcome to Episode 247 with @DrMindyPelz and Dr. Stacy Sims
In this podcast, "Strength Training to Cardio: A Comprehensive Movement Plan", you’ll learn:
↻ If women really should be embracing a fasting lifestyle
↻ The importance of strength training for menopausal women and how it can act as a hormone replacement
↻ How to properly fuel your body before and after workouts to maximize performance and recovery
↻ The role of nutrition in menopause, including the debate between plant-based and omnivore diets
To read more and peruse the full show notes, go here👇
drmindypelz.co...
RESOURCES MENTIONED IN THIS EPISODE
↻ Kelly Starrett: thereadystate....
↻ Voodoos Floss Band: thereadystate....
↻ Dr. Stacy’s Courses: www.drstacysim...
↻ Dr. Stacy’s Books: www.drstacysim...
MORE ON DR. STACY SIMS
↻ Facebook: / drstacysims
↻ Instagram: / drstacysims
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THANKS TO OUR SPONSORS:
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#mentalhealth #boundaries
Omg - thank goodness this is happening. I bought Mindy’s book and threw it across the room when I saw Stacy’s take on fasting. Everyone is contradicting everyone else. Stacy seems to have more clinical evidence than Mindy does. So, I’m hoping this video will clear the confusion up.
No fasting in the mornings, thanks Stacy, it has changed everything for me🎉❤
Why I love Dr Mindy is because she is an amazing coach and teaches you tool boxes to apply in your life based on the situation. Especially if you are in her academy. And it is precious. Not once she teaches to listen to your body and align the fasting schedule to what works best for you.
I love this! So true backed by science follow the right just because they have Dr doesn’t mean they’ve done the research! Dr Stacy Sims is the person you need to follow!
I stopped listening to Mindy pretty quickly when I was first on my fitness journey because thing she said didn’t really make sense based on actual field experts and I couldn’t find evidence of her claims, nil citations on her videos . she might sound like she knows what she’s talking about but honestly I’d much prefer to follow evidence based and field trained experts, rather than chiropractor talking outside their field of expertise. People are so gullible. BTW nothing wrong with fasting as a tool for calorie restriction improving metabolic health, but her claims for anything else are BS
@@marinakalinin5025Glad you like her, but a good teacher and coach doesn’t make her an expert just makes her a good salesperson. Just be careful, you need to also look at the science and scientists who actually study and research in this field. Anyone who doesn’t quote or cite proper research should be taken with a grain of salt. Get what you want from it, but be sceptical until proven otherwise. Sometimes these people can be dangerous
So proud of both Dr Mindy and Dr Stacy for coming together. They teach different health ideas but together it means more tools in the toolbox!!!
Totally!
Dr Mindy take care of you! You have taught me so much and you dont know but you are my friend. Im 37 and early perimenepausal because I played caretaker for my sick husband. He just died in June and I am on a journey back to my health with your help! Much love from Michigan!
I’ve learnt that whatever works have to be tested yourself. It has to be the method that you can stick to. For me cyclical fasting and carb cycling works best. My mornings are slow. I like to read, do breath work. So not having breakfast works better for me on most days. I prefer to work out more intensely after lunch. If I eat breakfast, I just get hungrier and less productive. But I eat earlier during the luteal phase. But I can because my kids are grown up. I could not when they were young. Always adjust according to your life situation and age.
Yess this is exactly it!
So grateful that Dr. Sims has done the science to prove what I've been preaching and living for over 35 years. I am living proof that a menopausal woman will have excellent bone density with real strength training. 5 months ago, a van hit me while training on my bike. I should have been dead or had MANY more broken bones. In the 1990s I was one of the rare women in the weight room with the men who was lifting heavy with confidence ( and although I welcomed muscles) I never became huge.
But how do you fit all of it in? Cardio + strength + yoga/mobility + balance + core - it’s so much on a busy working schedule.
3 days of weight training full body + sprint training and 3 days of soul food (yoga, long walk, barre, etc) ❤
I love that both of these women are doing the work to help us women live a better quality life. Dr Mindy is humble in her learning process taking her knowledge to the next level. Let's support each other. Thanks you Dr Sims for spreading the news into this journey of women aging. Beautiful ❤
I just went down the Dr Sims rabbit hole yesterday lol! So happy to see her on your channel too
Yep after preaching keto for a decade, I'm a new Dr. Sims convert!
I'm so glad you came together to clear the confusion. Thank you.
I love what you guys are doing. Please recharge and come back strong.
Massage therapist here....foam rolling and massage can be the WORST treatment for plantar fasciitis. For the typical women, their foot is a bunch of bones with a little tissue tightly wrapped around it. It will hurt, and it will be more sore. The quickest way to get blood and lymph to joints, tendons, ligaments, and nerves is contrast therapy. It's super simple, especially for feet. A bowl of hot water and a bowl of cold water. 30-60 seconds per repeat 3/4 times. THEN do your gentle stretching, flossing, etc. This works so well that I developed an entire massage session to do it for clients, contrast therapy for the feet belly, head/face/neck. Also...SAUNA SAUNA SAUNA. I can not fathom why sauna is not recommended more often. For the chronic pain, untrained, it should be your workout for the first several months. For so many reasons, one being it prevents muscle atrophy. Adding gentle range of motion at the end of a 25/30 minute sauna session is another amazing way to hydrate muscle, tendon, ligaments, and nerves.
I'd love to hear more about this. I have a plantar fascia tear that I'm rehabbing and physical therapist said to roll out with a ball 😢
Great advice ! Also, quality shoes.
Great advice. Thank you. I think that Sauna’s are not recommended because it exasperates hot flashes.
A lot of respect for dr. Mindy to have an educated conversation with a dr. that has different/more nuanced knowledge. This benefits all of us as we are all different. Thanks!
Amazing that I never followed Dr Mindy s recommendations to fast for days and dry fast and so on, it never made sense for me, since I’m a recreational athlete. Impossible to perform without the right fuel. Thanks god I found out about Dr Stacy and now all clicks in
OMG! THIS is happening. I was just watching a podcast yesterday about this being future state..... And HERE I AM in the future. lol. WOW!!! I am blown away. Super excited. I'm new to Dr. Stacey's research and educational content, but deeply resonating to her representation of Women. Thank you Dr. Mindy for hosting this.
👏Love the nuances of this conversation! I lost 50lb gained muscle and I’m 53 yrs and fasting was one of the tools I used. Now that I’m lean I no longer need to fast and with a more flexible metabolism i can eat more and use calories better. I have been on a GLP-1 for almost 2 years now and before that I tried everything which included diet nutrition calorie restriction, always worked out my entire life, was always an athlete competed in gymnastics as a child and again as an adult, and still struggled with my weight my entire adult life. I have always struggled with appetite and satiety hormones. It wasn’t until, my doctor convinced me to go on a GLP-1 that I was finally able to feel in control and my body finally started losing body fat. This is why I have shared my story on my CZcams channel so that other people know what to do and feel empowered. You still need to do everything else in youer toolbox, which includes lifting weights, some cardio, sleep, stress management, get sun exposure and of course eating mostly whole food high protein diet❤💪
Dr. Sims is literally writing the book on women's exercise and health for older women. I would love to see more research on the effects on the brain when strength training and SIT are introduced to post-menopausal, sedentary women. Every time I try to get to the "Next Level" of exercising after years of a sedentary life in academia, insomnia returns.
Finally, the 2 giants meet! I've been waiting for this since forever❤🎉
Soooo happy they are talking. So graceful, humble and supportive of eachother's work 🙏🏾🙏🏾🙏🏾
Very happy to see this. Dr Mindy been saying to push your fast to evening time and eat when you wake up + protein intake and dr Stasey says the same thing if you need to cut calories do it with your dinner.
Thank you dr. Mindy.
I’m one of those women who was left confused. This clarified a lot. 🙏🏾
Thank you Dr. Stacy Sims and Dr. Mindy Pelz for all you do for us. Game changing! ❤
Thank you for this conversation. There are many different tools that need to be used for their very specific purpose. We are all different and need to figure out what works for us.
Thank you for clearing the air!
64 yr of age and fasting saved my life. My blood work supports this. I will adjusr as my body's needs change, as Dr Mindy suggests.
This was such a meaningful conversation and collaboration!
I like that Dr Mindy mentioned working out in the morning while test is naturally higher. She’s thinking working synergistically w the body.
Love love you both! Let Stacy finish, I am struggling to hear her finish her sentences. I just started Fast Like a Girl… ordered the cook book-but I really follow Stacy’s advice as well. I’m looking to build muscle while trying to heal/help RA.
I love this conversation - so informative and your two viewpoints give so much nuance to so many topics.
One of the most helpful conversations I have heard putting healthy eating and physical fitness! Thank you!
Had to escort a friend to a clinic for those with joint problems.. 95% everyone in there (and it was packed) was 65+ and many had jazzies, walkers, canes, and many had trouble just gettng up out of the chair.. It was sad and scary... .. to see so many older people in such bad shape, when probaby most of them could have prevented much of their problems through proper diet and exercise.
Love this collaboration 💕 thank you for devoting your work to helping women understand their bodies and live their best lives!!
Excellent interview and thank you 😊 clearing out a lot of misunderstandings regarding fasting
This is the conversation I've been waiting for!! Thank you thank you thank you.
I absolutely love this interview for the information. The body and the brain. The nervous system and happiness. Intermittent fasting vs. eating in an 8 hour window/ thankyou for clearing that up and addressing cortisol. I've been feeling the deep urgency to start living my life through my body ( nervous system) and to train to be truly WELL. I'm unfit at 59, but I must start again. Thankyou dearly for the resources in the more section.i feel like this interview has the likeness of saving my life. As a person who applies Somatic Experiencing, I feel it helps but that right exercise and fuel is critical for those still living with trapped trauma in their nervous system. I WILL DEFINITELY be following up on the resources and starting a new life.
I am so happy this episode exists. I'm more familiar with Stacy's work and was finding that a lot of what you talk about conflicts what she says. What are the odds it's only 3 days old.
I do believe more in Mindy Pelz than the other.....my point of vue
This was awesome! At the end of the day trust your intuition and your body!
I really like this guess she is the most real person I’ve seen talk about nutrition and working out.
As always Dr Mindy a stunning beautiful connection of like hearts and minds❤TAKE CARE OF YOURSELF❤❤❤ Lots of love from the UK❤
Oh really?! I was about to suggest Dr Stacy on your podcast, and here she is, awesome!
You two are amazing together! Thank you!
Omg! So excited for Stacy on here! Please debunk the fasting for older women as beneficial myth
Dr Mindy, just an FYI… in the Body For Life book from Bill Phillips, he suggested that cardio be done on an empty stomach in the AM. Resistance training was done later in the day in a fed state.
This was a God send at the right moment! I feel I have alot more clarity! Wow! 👍🏻👍🏻
Yes!!!! Grateful to have found you both. I've been struggling with my nutrition in alignment with my Hypothyroidism and exercise regimen. Thank you for what you do 👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼
I have always been a runner and recently got into resistance training at age 63. I also just got my certification as a personal trainer. I assumed that as an athletic person I could right away start lifting heavy plus doing sprint intervals. I hurt myself and now I’m looking at having to rest, which makes me nuts. So start slow and build good movement. Don’t do what I did.
Thank you so much for this conversation! I have the utmost respect for both of you.
I think if you look at the research, you are not supposed to take your caffeine and creatine together. There should be a break between them For best absorption.
Thank you so much for this extremely informative clarification of your seemingly oposing opinions!! I am following you for a while now and I was waiting for you both to meet and discuss your respective views!! You both (as well as Dr. Lisa Mosconi you mentioned) changed my understanding of female health completely!
Please take care of your own health and get well soon!! The community of women needs both of you in the future!
Two of my favorite!! What a treat♥️
Thank you for this video!
I live in Norway. Eating according to light can be quite tricky up here in the northern latitudes😅
Going with Stacy, she has the actual quals for her dr title
Neither of them are MDs
@@laisa.I come from a family of doctors. They don't know more than these two. They know very little about nutrition. My son is in med school now and they still are learning basically nothing about menopause. I have better information on this than the general population because my son just finished his board exams and I studied the GYN section with him. There is very little taught about menopause. Theu podcasts and reading papers in pub med, I know a lot more than my family doctor and even GYN.
Both these women have PhD's in experience, 1 on 1 hands-on with real womenwho successfullynavigatd life. Unlike medical doctors who see women when they're at their worst for ten minutes every six months or a year. Nothing against them. Their testing is great, but they just don't know what makes a woman happy. They only learn about illness and in degeneration..
I LOVE THIS!!!!!❤
I’m 58 and was a fan of Dr Mindy and fasting. I’ve had my own successes and failures with intermittent fasting and this seems to be a great marriage of information for me to adopt a lifestyle more suited to my success!
Question: Dr Sims is targeting “active” women, while Dr Mindy “average activity” women.
What is the definition of “active”? I’m not a training athlete but I’m definitely not sedentary.
From memory Dr Stacy's definition of an active woman is a woman who exercises with purpose. So that would be any woman who actively exercises ie.walks regularly, goes to the gym regularly etc. I go to the gym a couple of times a week and walk three to four times a week so I am definitely an active woman. I have Dr. Stacy's book "Next Level". It's fantastic : )
Ok so so so good MAJOR take away what groups are you..non exercising person, a exercising person, do you have cancer, are you menopausal or post..these ladies speak to specific groups..its not boiler plate..do your research and listen to the longer answers NOT the 20 second reel on SM! Ty for this 💓
💯💯💯
Will be great if there is an avenue to show the actual physical exercise to reduce injuries.
Write the Book Stacy please 🙏🙏🙏
40:30 nutrition before exercising
30g carb with 15-20g protein for cardio - strength straining together, works better
Protein again 40g 30 to 40 minutes after strength workout.
a lot of useful info for specific population. the thing is there is a big difference between plant based and meat based figures and health.
Hello. Dr. Sims. When is the best time to take creatine? Before workout, after? With food, without food? Morning or before going to sleep?
Thank you so much.
how do we fit all of it? Cardio+ strength+ core+ balance+ mobility... Should we schedule it through out the week ...if so in what combination will be best.?
Love you both but you need to mute when the other is speaking because it’s annoying hearing mmmm yeeaaahhh mmm while she’s talking.
WOW....😉👶
What about if your sugars are high in the morning?
Higher calories and body weight strength training for women is what I have heard is best. Things like Pilates that strengthen and lengthen? Anyone out there heard this too?
Yay, love these two together ❤️
Such a great conversation! So much to learn and think about. But on the flip side one of my dearest friends is 46, worked out regularly ate so healthy and was just diagnosed with lymphoma 😢 ugh sometimes life is so not fair.
Ahhh thank goodness for this video !
Thank you! So many questions answered. 🙏🏼
Excellent episode 👏
I've developed a frozen shoulder and it hurts like hell!
What about super slow weight training for central nervous system activation? I started doing this but found that i needed at least a week between workouts to recover but want to train more often than that. I did get an amazing workout in only like 10-15 min and muscle was developing quickly. I really love kettlebells too. Maybe i could do some kettlebell swings days between the super slow training days.
I think dr sims would put that in the bucket of training your central nervous system to activate the muscles . Well done !
What is the Creatine website she mentions at the end? Can you take Creatine not within the hour of exercise?
What about bioavailability when it comes to vegan eating? I’m an omnivore but from what I’ve heard it’s a challenge. I’ve heard Rich Roll and his training buddy salivate over eating nutritional yeast. What I heard from that conversation is that vegans are driven to consume what stops their cravings…and aren’t cravings the result of nutritional deficiencies?
I’m so so so confused. Where and how do we actually find the workouts that you are telling us we need? I feel like giving up. Too many voices, so much contradiction. It’s too much information! I’m 59. Very active. But overweight and my hot flashes have never been this bad. 12 years of hot flashes !
HRT doesn’t work anymore. How are we supposed to filter through all this info?
Sounds like you're doing exactly what they're telling you not to do , and that is too much.... Maybe you need to slow down a little, Calm down a little, find a different physician for bioidentical hormones. Mostly, be kind to yourself, give yourself a break.....
What is considered the best protein to add to coffee?
Can anyone point specifically to whether she means:
A
30sec, then rest for 4 mins x2 (or up to 5)
Or if she means B
30 seconds on + 10 second rest x 5 and then 5 minute rest and only repeat it once. Her website seems to think it’s B, but I’m hearing A in her words.
A is correct
The other Dr. needs to just listen when her guest is talking without making noises, because it is constantly interrupting the speaker.
Thoughts on German volume training for someone in post menapause??
This would be so much more enjoyable if the interviewer would just be quiet and let Dr. Sims talk without the constant uhhmmmms.
I'm more confused than ever. What about autophagy? And the amount of carbs she suggests is really high. Dr. Ken Berry would say to never eat such a high amount of carbs. I honestly don't know what to even think now. I feel like Mindy should do a video clarifying these things.
And when Dr. Simms said she was plant based, right there she lost me. So much positive research on eating an ancestrally appropriate diet which includes meat. I would love to see Dr. Sims debate Dr. Berry. That would be a really great conversation.
Dr. Mindy and Dr. Stacy, what would be interesting would be to see both of your blood work and see what your personal struggles are! At the very last 2 minutes you became (somewhat) transparent saying that you both feel unhealthy to some degree. I’m personally having some thyroid and other markers that are off. Over all I feel pretty good. It makes me curious as to what are your markers? I appreciate and applaud you two for being willing to share your work. There are so many different ways to come to health. Having read and watched so many doctor’s opinions it’s definitely difficult to understand which way to go. I wish I could be totally plant based but I haven’t gotten there in my 33 years of wishing. (First 20 years I didn’t know I could do that!). I also listen to a couple practitioners who believe that we don’t need as much protein as the Doctors say we need. They are more fruit and raw vegetable based. They also don’t believe in HRT. I’m working on not drinking, no to very low sugar, a little less dinner but fish, meat, chicken and cooked vegetables and always a big salad with the least amount of processed foods overall. Sometimes I fast till 12 sometimes I eat plant protein shake right away before my workout sometimes I eat eggs and bread (rarely now). I train/ workout differently depending on how I feel- HIIT, elliptical with sprinting, running/ walking/ biking on the beach, hiking, skiing. I’ve always had people tell me that I can eat anything but… I don’t eat anything. so, that doesn’t make sense. I always thought it was better to be a bit hungry. When I hit 50 I noticed it was easier to gain weight but also, I gained a husband and his eating habits. For the past 3 years I’ve been more careful to avoid eating as much as he does. We also eat out more than I ever did! He also eats later and drinks more than I ever did… it’s an influence! Is there a conversation about parasites? I’ll have to look on your CZcams and see. I doubt it. Well, this is me. I have a CZcams channel but I stopped because it was too much work for me. What is your ‘perfect Dix’? Mine is being happy, being with friends and family and skiing!! Btw: Dix means 10 in French. Be happy!
Hi Dr Mindy. I am trying to get more protein in my diet and I do 16:8 intermitting fasting. When I up my protein intake I get anxiety. What should I do in this case? 😥
What is heavy lifting?
Lifting heavy things or weights
Lifting almost to failure. Lifting a weight that you could do 6-8 reps with good form…but you couldn’t do 2 more reps with good form. For me that’s 8 lbs (I’m a newbie 6 months), but for someone else 20 lbs (1-2 yrs of lifting).
I find the comment about “non professional” woman experiencing more dementia dubious. Just because you don’t have a PhD doesn’t mean you’re not using your brain in other ways. Raising children is not for numbskulls, I know of many professional woman who have ended up with dementia. My old high school principal has dementia, she was overweight and did not have children. I really do wonder how these studies are picked. I have degrees myself, raising children was way harder than nursing!
I work out at 5am at home.....so I find it very difficult to follow these protocols. As well, as go to work straight after which doesn't leave much time for larger meal post workout.... HELP! I feel like I watch both of your podcasts and its leaving me more confused and frustrated 😢 (I'm 44, and feel like I am in perimenopause)
What about having a small protein Shake before workout and a larger protein Shake after. You can prepare it the evening before, so you do not need to use time in the morning.😊
Does anyone recommend anyone to follow regarding strength training? Everyone on CZcams seems to be 12 or more reps?
Hailey Happens Fitness has made a program for menopausal women in collaboration with Stacy Sims.
KEYTONES KEYTONE KEYTONES... provide your brain with keytones..
Is balance important after 55
Yes and yes!
Does HIIT also apply for petite women?
Yes
I believe that you CANNOT take Creatine with Caffeine. Please check that out.
Perez George White Angela White Amy
Pelz is very disappointing, she should have known better before advocating fasting for women. I am unfollowing her right now.
I disagree with her take on nutrition and I believe it shows in her body. Ruminant meat is a brilliant food and many plant based proteins are both inflammatory to the gut and not optimal for digestion or environmental soundness!
Yeah I agree with you. I don't think the protein in plants matches up to animal protein to be honest.
Sims is unbiased in her books. If you want videos of peer reviewed research on protein, etc., I recommend Simon Hill's.
Yep lost me there. I was vegan/vegetarian for a few years and really suffered with joint pain. Meat and seafood all the way for me now.
Eye roll. Huberman did a better job interviewing her. This is Mindy caving and again trying to promote her useless books.
caving? Can you explain so I don't have to listen to this whole thing😅
@@lesamccluskey9997 just dont. Listen to the Huberman interview. This one was useless
Kudos to you Dr Mindy to have this conversation. In a world where people are my way or the highway. So nice to see two experts showing that there is more in common than you realize
Can’t stand huberman so it’s good that dr sims diversifies
Amazing that I never followed Dr Mindy s recommendations to fast for days and dry fast and so on, it never made sense for me, since I’m a recreational athlete. Impossible to perform without the right fuel. Thanks god I found out about Dr Stacy and now all clicks in