Sunday, February 5, 2023
HomeHealthS2 – 14: Ladies Particular Diet and Coaching with Dr. Stacy Sims

S2 – 14: Ladies Particular Diet and Coaching 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 discipline of ladies particular analysis in well being, vitamin and train. Through the years many ladies have been basing their coaching and vitamin methods round analysis accomplished on males, as a result of ladies’s hormones have been seen as “too difficult” – as we have been actually being unnoticed of the analysis.

It’s no surprise 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 regimen and train methods, and why we so usually really feel dismissed by medical doctors for our very legitimate well being considerations. Dr. Sims is on a mission to assist us with women-specific scientific data which you could apply instantly!

Dr Sims served as an train physiologist and vitamin scientist at Stanford College from 2007 by means of 2012. Her revolutionary e-book, Roar, sparked a motion in the way in which we as ladies method our coaching throughout our lifespan, and her new e-book, Subsequent Stage is designed particularly for the peri and publish 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 adjustments throughout our lifespan, in addition to particular methods you’ll be able to implement to get probably the most out of your wonderful feminine physique at all ages and life stage.

These methods are all relevant to your Betty Rocker applications and challenges, and can enable you to perceive why they work so properly 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 regimen; nutrient timing, why it’s important to concentrate on muscle over fats loss, and we’ll be discussing optimum coaching methods for girls in any respect ages, together with peri and publish menopause, in addition to hormone alternative remedy and adaptogenic herbs.

It is a save and bookmark for reference episode. Thanks for being right here!

From her web site:

“My imaginative and prescient is a world of wholesome ladies who perceive their our bodies, know the right way to work with their distinctive physiology, know their durations 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.

On this episode, you’ll uncover:

Welcoming again Dr. Stacy Sims (1:28)

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

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

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

  • Dr Sims weblog publish: Feminine Athletes Want Carbohydrates
  • Metabolic variations between women and men
  • Estrogen’s affect on urge for food
  • Mind variations between women and men

Why the ketogenic food regimen and intermittent fasting may go properly for males however not ladies (9:31)

  • Analysis on these diets was accomplished on male check topics
  • Physique composition considerations with the ketogenic food regimen for girls
  • Lack of variety within the keto food regimen for the intestine microbiome
  • Why you burn muscle on the ketogenic food regimen

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 isn’t 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 while you achieve muscle

Fueling round your exercises and the hazard of low power 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 once we do day by day actions
  • How the stress of coaching creates variations (once we are fueled)
  • How the stress of coaching impacts our thyroid and metabolism once 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 area
  • The fallacious sort 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 unimaginable strain on ladies to be smaller
  • Ladies ought to take up as a lot area as they like!
  • What Stacy’s daughter discovered from her mates 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”
  • The explanation why muscle is so useful
  • Shifting our focus away from fats loss and towards muscular power as the first aim

Turning into self sustaining at any age and the explanation 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
  • Fascinated about how one can arrange the long run model of your self with the actions you’re taking as we speak

How peri and publish 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 affect blood sugar stability
  • The way in which ladies on this life stage can bypass the hormone fluctuation to stimulate muscle development
  • 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 affect our physique composition objectives once 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 means of the levels of ladies’s life cycle
  • Why it’s important to not take a “no days off” method in peri and publish menopause

In the present day’s podcast is dropped at you by ROCK AND RESTORE, my free-form important amino acid system. This nice tasting fruit punch system incorporates 30 servings of all 9 of the important amino acids (together with the BCAA’s) of their free kind for speedy absorption and metabolic use so you’ll be able to rock your exercises, construct lean muscle, get better quicker, increase your immune system and enhance cognitive perform.

Study extra about Rock and Restore proper right here!

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

  • Weblog publish: 6 Adaptogens that help hormone steadiness 
  • Dr. Sims’ premium membership (consists of many studying modules, together with one about adaptogenic herbs)
  • Peri-menopause signs and the way they’re usually addressed by medical doctors
  • 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

Tips on how to join with Dr. Stacy Sims and her work (52:36)

If you’re fascinated by 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 element, I actually encourage you to method that with the mentality of lifting heav-IER than you might be proper now. In the event you’re model new and simply beginning to train steadily, construct a strong base with my foundational body weight applications.

In the event you’ve constructed a powerful basis or base with body weight exercises, take into account including in dumbbells for additional resistance. In the event you’ve been in a rut with gentle dumbbells, take into account going up in weight with what you’re at the moment utilizing so you’ll be able to’t do as many reps.

When you get to the purpose the place you’ll be able to’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 facet to this, so don’t really feel like you must 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 train you all of this in my problem applications in Rock Your Life. Now we have all the pieces from foundational body weight problem applications, to challenges that embrace dumbbells and easy residence exercise tools, all the way in which as much as weight coaching challenges that you simply do with heavier weight, and I train you all of the progressions.

In the present day’s podcast is dropped at you by ROCK YOUR LIFE, my on-line residence exercise studio and uplifting ladies’s health neighborhood the place you’ll be able to get pleasure from applications and challenges to construct power for constant, sustainable progress. Get pleasure from new lessons every week, wholesome recipes, a non-public ladies’s solely help neighborhood and MORE!

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

So in the event you’re in peri or publish menopause, actually begin to consider how one can prepare to extend the problem to your muscular tissues with resistance coaching, and construct on the place you at the moment are. Do these explosive plyometric strikes that I write into your applications, as they’re much more supportive to your objectives than lengthy endurance cardio, particularly in peri and publish menopause.

In the event you’re in that peri or publish 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 time without work, or work out each different day for example. This lets you get better higher, and hit your exercises tougher while you do them and get higher ends in the absence of the circulating estrogen progesterone – assuming you’re additionally fueling appropriately and consuming sufficient protein and complete meals carbs.

And in the event you’re nonetheless having an everyday cycle, you’ll be able to profit from persevering with to problem your physique with common train and balanced vitamin as properly. Your biking estrogen and progesterone offer you an edge to make your entire exercises much more efficient, nevertheless it’s important that you simply’re fueling appropriately round your exercises, and never overtraining.

See my Cycle Coaching Information proper right here!

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

In the event you’re not a member but, I extremely encourage you to hitch us, you may get a 30 day trial and are available see what you’ve been lacking.

I’ve received an enormous class library with over 1000 lessons of all sorts, together with foundational body weight power coaching, exercises the place you’ll be able to add in some easy residence exercise tools 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 received dozens of guided exercise challenges to provide the good sequence to progress by means of. I see unimaginable tales each day from my Rock Your life residence fitness center members, and having the ability to help them in our non-public ladies’s health neighborhood alongside the Group Betty Rocker coaches is a superb expertise.

Dr Sims and I each share a mission of empowering ladies with instruments and data and the very best factor I supply is Rock Your Life. Doing 1-off exercises is sweet, doing a program is nice, however having ongoing challenges and applications over time so you’ll be able to 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’ll be able to 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 as we speak’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 stay up for our subsequent dialog.

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Be part of me for open and thought frightening discussions about well being, health, and the right way to
cease undermining ourselves
– and begin taking significant motion that makes us
position fashions to others…

….and, pay attention to my intimate conversations with wonderful thought leaders, well being care
professionals, athletes and celebrities to be taught their secrets and techniques and insights for
overcoming life’s challenges,
dwelling longer, more healthy, stronger and extra
#flawsome lives.

New reveals are launched each different week throughout Season 2 of The Betty Rocker Present.

The publish S2 – 14: Ladies Particular Diet and Coaching with Dr. Stacy Sims appeared first on The Betty Rocker.

Positive Recharge
Positive Recharge
Hi, and welcome to Your all inclusive blog where we post about all things health, sports health, healthcare, weight loss, gym, nutrition, hiking, and so much more. Enjoy and make sure to leave a comment if you like the content. Have a beautiful day!


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