Stacy Sims

Their words

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

Their words

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

Their words

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

Their words

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

Their words

the key when you're younger is working to failure the key when you're older is working heavy

Their words

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

Their words

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

Their words

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

Their words

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