Dr Stacy Sims joins Angela to discuss the science behind training effectively as a woman and explains how in the years leading up to menopause it's vital to instigate different techniques in training and nutritional strategies to offset what your hormones are no longer doing
This in-depth interview is a great opportunity to hear about what supports the maintenance of lean mass and the adaptations that should be made during perimenopause to support effective autophagy
 
KEY TAKEAWAYS

We need external stress to create a signal of adaptation the way our hormones did
To aesthetically change body shape you need to train a minimum of four times a week
You need to spend time learning techniques and the mechanics before you build load, lifting heavy is about the neuro-muscular connection
For women, when there is no carbohydrate available as fuel when exercising you burn lean mass
To maintain lean mass we have to do things when fuelled
Sprint interval training is about being short, sharp and very efficient
You should avoid high-intensity work in the luteal phase because it’s a strong stressor
The primary objective of intermittent fasting is weight loss
Aerobic exercise promotes the growth of brain tissue
Exercising is a huge stimulus for creating autophagy in the brain and cardiovascular system
Our bodies revert to using lean mass first over fat and carbohydrates
The limited research available on post-menopausal women indicates fasting isn’t beneficial
A small amount of pre-fuel makes all the difference

 
BEST MOMENTS
‘Exercise has more robust data to support longevity’
‘If you are trying to do high-intensity training or heavy-weight training and you don’t have fuel on board it causes a quagmire of increased cortisol’
‘Women have a gene adaptation in the liver that upregulates - storing everything and burning lean mass’
‘It’s really important that women remember to eat’
 
ABOUT THE GUEST
STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.
She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.
With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.
Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS.  She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan. 
 
RESOURCES FOR THIS EPISODE
Next Level by Dr Stacy Sims
ROAR by Dr Stacey Sims
https://www.drstacysims.com/
https://www.instagram.com/drstacysims/
https://www.facebook.com/drstacysims
 
VALUABLE RESOURCES
High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/
Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –
angelafosteracademy.com/female-biohacker-collective-enrol
Get a free health check and personalised report www.yourtotalhealthcheck.com
Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism
Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones
Download my  free Fasting Guide - www.angelafosterperformance.co