Stacy Sims
Exercise physiologist and nutrition scientist who studies training and nutrition specific to women; has worked at Stanford and with professional athletic teams.
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Intermittent fasting, such as holding a fast until noon or days of very low calories, appears detrimental in active women unless they have PCOS or another metabolic condition.
if 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
youtube.comSaid 22 Jul 2024This on korrents
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Intermittent fasting, such as holding a fast until noon or days of very low calories, appears detrimental in active women unless they have PCOS or another metabolic condition.
if 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 Sims Said 22 Jul 2024
Before a strength session about 15 grams of protein is enough pre-workout fuel, with about 30 grams of carbohydrate added before up to an hour of cardio.
if 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 Sims Said 22 Jul 2024
Women need about 35 grams of high-quality protein within 45 minutes of training in their reproductive years, and 40 to 60 grams from perimenopause onwards.
we 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 Sims Said 22 Jul 2024
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Women appear to have a tighter post-exercise feeding window than men, so advice that there is no window rests on male data.
when 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 Sims Said 22 Jul 2024
Younger women get the most from training to failure, while older women should emphasize training heavy.
the 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 Sims Said 22 Jul 2024
Women in their mid-40s to early 50s should get into heavy lifting and polarized training rather than emphasizing zone 2.
so 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 Sims Said 22 Jul 2024
Moderate-intensity classes that leave women feeling smashed raise cortisol without producing the post-exercise growth hormone and testosterone response that would dampen it.
it 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 Sims Said 22 Jul 2024
True high-intensity work means one to four minutes at 80 percent or more, or sprint intervals of 30 seconds or less, done a couple of times a week with enough recovery.
we 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 Sims Said 22 Jul 2024
Resistance training should be the bedrock alongside true high-intensity work; long easy zone 2 sessions suit mental health but are not optimal for body composition and metabolic health.
zone 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 Sims Said 22 Jul 2024
The low-hormone phase of the menstrual cycle, from the first day of bleeding to ovulation, is probably the best time to push heavy loads or intensity or go for a personal record.
that 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 Sims Said 22 Jul 2024
If you wake up feeling awful, give a planned workout ten minutes; if you cannot hit your intensities by then, drop it to something easier.
I 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 Sims Said 22 Jul 2024
Lost periods in hard-training women come from under-fuelling, not from high-intensity resistance training itself.
so 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 Sims Said 22 Jul 2024
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Where they publish
Site drstacysims.com Their own site: books, courses and programs for women athletes.
Her programs and courses on training and nutrition for women, from the author of ROAR and Next Level.
Link verified 10 Oct 2026.
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