Stacy Sims
Exercise physiologist who has worked at Stanford and with professional athletic teams; she studies training and nutrition specific to women.
Stacy Sims did not write this page.
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Their wordsif we look at intermittent fasting where you're holding the fast up till noon or you're having days of really low calorie restriction we see in active women it's very detrimental unless you have PCOS or you have some other subclinical issue
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 1st of 12 in this recording
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Their wordsif you're going to do a true strength training session you only need around 15 grams of protein before before you go to really help you get into the idea that yes you have some fuel on board and also increases your post exercise oxygen consumption or your Epoch so your resting metabolism stays elevated um giving you a better chance for Recovery post exercise as well if you're going to do any kind of cardiovascular type work up to an hour then you're adding 30 grams of carp to that
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 2nd of 12 in this recording
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Their wordswe know that women who are in their reproductive years need around 35 grams of good protein highquality Lucine oriented protein within 45 minutes and we see that women who are per menopausal onwards are 40 to 60 grams because we become more anabolically resistant to food and exercise as we get older
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 3rd of 12 in this recording
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Their wordswhen we look at like the recovery window for food there are definitely sex differences because we hear all the conversation of there's no recovery window it's you know it's old science but we look at the research of when women's metabolisms come back down to Baseline meaning that they have constant straight blood sugar levels versus men women it's within UH 60 minutes and for men it's up to 3 hours so when we're looking at the data that says there's no window per se for getting food in it's based on male data
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 4th of 12 in this recording
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Their wordsthe key when you're younger is working to failure the key when you're older is working heavy
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 5th of 12 in this recording
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Their wordsso that whole section of mid to mid 40s to early 50s is a definitive aging point where I really tried to get women to get into the heavy lifting and get into the patterns of polarizing their training not putting an emphasis on zone two just really looking at how am I polarizing how am I affecting my central nervous system
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 6th of 12 in this recording
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Their wordsit puts women squarely in moderate intensity where they're so used to leaving one of those classes feeling absolutely smashed that when you tell them actually that training doesn't work for you because it's putting you in a state of intensity that drives cortisol up but it's not a strong enough stress to invoke the post exercise growth hormone and testosterone responses that we want to dampen that cortisol
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 7th of 12 in this recording
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Their wordswe want true high-intensity work which is 1 to four minutes of 80% or more or if you're doing Sprint interval it's full gas for 30 seconds or less and you're doing that a couple of times a week you're not doing it every day because you need to have enough recovery to hit those intensities
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 8th of 12 in this recording
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Their wordszone two is at low conversation and that's fine for mental health and being out in nature but for Optimal Health and well-being we don't want to do that we want to look at resistance training as a bedrock and true high-intensity work to help with body composition change metabolic control insulin sensitivity brain health and dropping that cortisol
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 9th of 12 in this recording
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Their wordsthat low hormone phase is really optimal for trying to hit a PR trying to hit a new speed because you can take on that stress and you're immune system handles it your muscles handle it your core temperature everything handles it
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 10th of 12 in this recording
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Their wordsI always say it's the 10-minute rule you wake up and you feel awful and you're like uh I really want to do this workout but I don't know how it's going to go give yourself 10 minutes if after 10 minutes you can't hit those intensities or you just feel horrible change it drop it down do something that's more recovery
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 11th of 12 in this recording
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Their wordsso it's not the act of the high-intensity resistance training it's the act of not fueling appropriately for it
↗Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Simsyoutube.com 12th of 12 in this recording