ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life

Written by Stacy T. Sims, PhD and Selene Yeager

Narrated by Vanessa Daniels

Women are not small men. Stop eating and training like one.



Because most nutrition products and training plans are designed for men, it's no wonder that so many female athletes struggle to reach their full potential. ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. This book teaches you everything you need to know to adapt your nutrition, hydration, and training to your unique physiology so you can work with, rather than against, your female physiology. Exercise physiologist and nutrition scientist Stacy T. Sims, PhD, shows you how to be your own biohacker to achieve optimum athletic performance.



Complete with goal-specific meal plans and nutrient-packed recipes to optimize body composition, ROAR contains personalized nutrition advice for all stages of training and recovery. Customizable meal plans and strengthening exercises come together in a comprehensive plan to build a rock-solid fitness foundation as you build lean muscle where you need it most, strengthen bone, and boost power and endurance. No matter what your sport is—running, cycling, field sports, triathlons—this book will empower you with the nutrition and fitness knowledge you need to be in the healthiest, fittest, strongest shape of your life.

• Language: English
• Publisher: Tantor Media, Inc
• Release date: May 14, 2019
• ISBN: 9781541403338

Reviews for ROAR

[Sylvia Gazdzinska · Rating: 5 out of 5 stars]

Fenomenal book for women of all ages, their food timing and fitness. Every woman should read it!!!

[jazymn · Rating: 5 out of 5 stars]

It layered and modified on changes that ive been making. Her work is through and answer a lot questions Ive never considered asking. For most studies Ibknow tend to be general but I often never consider the gender aspect nor hormone impact. I'll will be following her work for a while.

[Sarah Baldner - Wheeler · Rating: 5 out of 5 stars]

Amazing information. Its not a weight loss book as much as a information for women and how there body works, but it really shows how you can take all this information and do anything you want with it. Lose mass or become a better at whatever you are doing. I wish I knew this as a younger woman.

[Vanessa Marie Caron · Rating: 5 out of 5 stars]

This book is a game changer! If you are a woman and into fitness, "ROAR" is a MUST READ!!!

[bangerlm · Rating: 4 out of 5 stars]

While a lot of the info in this book wasn't new to me, it is a really good compilation. I was mainly reading to glean some info on how to keep my distance running kid injury free, though was pleasantly surprised in regards to the info for older woman like myself.

The trick is to pick out what info/advice actually applies to what scenarios. Primarily recognizing that this is a book for female athlete's who train a lot, and may not have a whole lot to offer for moderate or non-athlete's, especially those looking to lose weight. Some of the recommendations are for training or competitions that last for 3 hours, which aren't really relevant for people who aren't doing that. But the big, overarching theme was that for women who are training a lot, in order to prevent injuries and improve performance, the solution is to eat more and to eat often, which yes, goes against 99% of nutritional advice out there which presumes that everyone is lazy and gluttonous.

What I appreciated most was when the author spoke of your mood as being a good indicator of whether you are getting enough food. I think this is a hugely underrated phenomenon. Caloric restriction, perceived or real, makes you feel blah, depressed, and lack motivation.

I do have a few quibbles: Though the general theme was to eat more, the sample food logs were short on what the prescribed amounts were. ie one section was about an athlete who improved (and "got lean") when eating 1000 more calories a day, but when I punched in the menu to a nutrition calculator it was 400 calories short of the minimum caloric range (and 1200 calories short of the max) it was prescribing. :/

I was happy to see the part about saturated fat not being bad and that there is some evidence stearic acid(aka beef/butter/dairy fat) is beneficial (I have personally had some good success with swapping vegetable oils for butter), but all the menu recommendations had low or non-fat dairy. One, low/non fat dairy is gross and two the stearic acid in it is beneficial especially for slow-release energy delivery, and the full-fat dairy would make up the caloric difference issue mentioned above. These discrepancies just demonstrate how insidious the low fat/low cal mindset is. :/

My other quibble was the contradictory recommendation of asprin for various ailments vs the recommendation to avoid NSAIDs due to damaging gut balance was also confusing.

[michelleannlib · Rating: 2 out of 5 stars]

There is some really solid information. However, like some other reviewers have noted, she sometimes slips into pseudoscience and presents possibilities as facts. I hope there will be more books like this in the future, because while some information is useful, other parts are questionable.

I think the Run Fast, Eat Slow books are actually way more useful.