139 | Female Nutrition and Training from Puberty to Menopause with Dr. Stacy Sims
Welcome to episode 139 of The Optimal Body Podcast
Female nutrition and training from puberty to menopause with Dr. Stacy Sims
#womenarenotsmallmen Wondering how to optimize your nutrition & training as a female? Lost a period? Struggling to figure out nutrition and exercise around menopause? Dr. Stacy Sims dives deep into hormones, nutritional, and training considerations during the menstruating phase of life, perimenopause, menopause, and post-menopause. Dr. Stacy explains Amenorrhea, nutritional considerations during and post-exercise, and how eating times affect hormones and recovery. Dr. Stacy deciphers nutrition and training considerations throughout the different phases of the menstrual cycle and her top recommendations to getting your period back. Then, Dr. Stacy dives into the fad trends women should avoid, and research generalizability and transferability to women. She discusses the world of menopause and how hormonal changes affect physiological metrics like heart rate, respiratory rate, sleep, lean muscle mass, bone density, mood, and overall health. In spite of these physiological metrics, Dr. Stacy addresses optimizing recovery before, during, and after menopause. Finally, she provides a brief scope into the current research she is undergoing with WHOOP. Learn about nutrition and training from puberty to menopause.
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What You Will Learn In This Interview with Dr. Stacy Sims
5:10 – Dr. Stacy’s Passion
6:46 – Why may your menstrual period stop?
8:39 – Why eating at the right time matters
10:44 – What women should eat post-training?
12:42 – Is there a difference between consuming fluid fast or slow post-training?
14:39 – Nutritional & training changes during the menstrual cycle
18:40 – Recommendations to get your period back?
26:30 – Why research from a clinical population is not transferable
28:53 – Popular trends women should stay away from
37:02 – Premenopause, perimenopause, menopause, and postmenopause
34:59 – Changes during Menopause
35;55 – Perimenopause Training
37:09 – Peri-menopause Nutrition
38:28 – Your doctor’s guideline for post-menopause may not be correct
40:33 – Training post-menopause
41:48 – High-intensity training is relative
43:45 – Dr. Stacy’s study on recovery with contraceptive pills
49:04 – Learn more with Dr. Stacy
About Dr. Stacy Sims
Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. Prior to being launched into the industry, she served as an exercise physiologist and nutrition scientist at Stanford University. Her contributions to the international research environment and the sports nutrition industry have established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. As a direct result, she has been named One of the top 50 visionaries of the running industry (2015) by DMSE Sports, one of the top 40 women changing the paradigm of her field (2017) by Outside Magazine, one of the top four visionaries in the outdoor sports industry (2017) by Outside Magazine, and one of the top four individuals changing the landscape in triathlon nutrition (2017) by Triathlete Magazine. She is a regularly featured speaker at professional and academic conferences, including those hosted by US Olympic Committee, High-Performance Sport NZ, and USA Cycling, and is a Senior Research Associate at AUT University.
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