Podcast Summary
Women's nutrition and fitness needs: Understanding hormonal cycles and specific needs is crucial for optimizing nutrition and fitness programs for women, not just based on gender but on age and goals.
While there are universal principles of nutrition and fitness that apply to both men and women, there are also important differences based on hormonal cycles and specific needs for women. Dr. Stacey Sims, an expert in exercise physiology and nutrition for women, shares insights on how these differences impact nutrition and fitness needs for women of different ages, from the menstrual cycle to perimenopause and menopause. For instance, women may not want to train fasted due to hormonal differences. Training and nutrition programs can be optimized for women's specific needs, not just based on their gender, but on their stage of life and goals. Listen to the podcast for practical tips and evidence-based protocols to help you achieve your female-specific health and fitness goals. Additionally, the podcast is sponsored by Maui Nui-Vennison, providing high-quality, nutrient-dense meat, and Eight Sleep, offering smart mattress covers with cooling, heating, and sleep tracking capacity.
Women's bodies and intermittent fasting: Women's bodies have more oxidative fibers, making them more metabolically flexible, but fasting or fasted workouts can increase stress, affecting thyroid function and luteinizing hormone pulse. Eating according to circadian rhythm and stress levels can lead to better brain improvements and overall wellbeing.
Women's bodies respond differently to time-restricted eating and intermittent fasting compared to men. Women have more oxidative fibers, which make them more metabolically flexible. However, fasting or fasted workouts can increase stress on women, leading to cortisol increase and downregulation of certain neurons in the brain, affecting thyroid function and luteinizing hormone pulse. Eating according to the circadian rhythm and stress levels can lead to better brain improvements, cognitive function, and overall wellbeing for women. Regular listeners should remember that cortisol is the sympathetic arm of the autonomic nervous system, which can drive arousal and alertness, and at higher levels, stress. Fasted training, especially when combined with caffeine intake, can further exacerbate these issues, especially for women in perimenopause.
Training with reps in reserve: Focusing on a few reps in reserve and maintaining good form during workouts can lead to better strength and power gains for women in reproductive years and those going through menopause. A small pre-workout meal with around 15 grams of protein can enhance performance and improve recovery.
During workouts, focusing on having a few reps in reserve and maintaining good form can lead to better results, especially for women in their reproductive years and those going through menopause. This approach, known as training to failure with reps in reserve, can help maximize strength and power gains, as opposed to lifting to fatigue. Additionally, having a small pre-workout meal with around 15 grams of protein can help enhance performance, conserve lean mass, and improve post-exercise recovery. This approach is based on the neural aspects of training, rather than just focusing on caloric intake and output. It's important to note that everyone's body and lifestyle are different, so finding what works best for you may involve some experimentation.
Women's post-workout nutrition: Women need 35-60 grams of protein within an hour and 0.3 grams of carbs per kilo within 2 hours after resistance training for muscle repair and recovery
While the concept of "calories in, calories out" is important for overall health and fitness, there are specific considerations for women regarding post-workout nutrition. Women, particularly those in their reproductive years and perimenopausal onwards, require a higher amount of protein (35-60 grams) within an hour after resistance training sessions to support muscle repair and signaling a building state. Additionally, women's metabolisms return to baseline within 60 minutes, making it crucial to consume carbohydrates (around 0.3 grams per kilo) within two hours to stop muscle breakdown and aid in recovery. Men, on the other hand, have a longer window for consuming protein and carbohydrates. Overall, proper nutrition is essential for all individuals, regardless of dietary preferences, and should come from unprocessed or minimally processed sources. Supplements like AG1 can help ensure foundational nutritional needs are met and provide additional benefits like stress support.
Women's fitness evolution: Women should prioritize resistance training for rapid strength gains, confidence boost, and overall wellness. Misconceptions about bulking up are debunked.
The gym landscape has significantly changed for women over the years. What was once a male-dominated space with limited focus on strength training, is now a welcoming environment where women are not only present but thriving. The evolution of this shift can be attributed to the central nervous system's response to resistance training, which leads to rapid strength gains for women. It's essential for women, regardless of age, to incorporate resistance training into their fitness routine, focusing on compound movements and progressive weight lifting. This not only improves overall strength but also boosts confidence and self-empowerment. The misconception that women will bulk up quickly from resistance training is debunked, as the primary driver for strength gains is the central nervous system, not external androgens. Overall, embracing strength training is a game-changer for women's fitness journeys, leading to increased strength, improved body composition, and a more balanced approach to overall wellness.
Strength training for women in perimenopause: Focus on heavier weights with some repetitions in reserve, emphasize high-intensity workouts a few times a week, and consider starting with a trainer or small group classes for complex compound movements during perimenopause to mitigate injuries and cognitive decline.
As women age, particularly during perimenopause, it becomes increasingly important to focus on strength training instead of just generating strength and hypertrophy in younger years. This shift in training approach can help condition the body for the stresses that come with aging and potentially mitigate soft tissue injuries and cognitive decline. For women in their 40s and 50s, it's crucial to emphasize heavier weights with some repetitions in reserve, and be mindful of not overdoing cardiovascular exercise to avoid overtraining. Instead, focus on true high-intensity workouts a few times a week for optimal health and longevity benefits. Additionally, women may find learning complex compound movements intimidating, so starting with a trainer or small group classes can help overcome this barrier.
Home resistance training: Individuals can effectively perform resistance training exercises at home using bodyweight workouts, household items, online guidance, and gym equipment. Prioritize proper form, adjust equipment, and gradually increase intensity to minimize injury risk. Consider polarized training for optimal muscle strength and cardiovascular benefits.
Despite the absence of a personal trainer or gym budget, individuals can still learn and perform effective resistance training exercises at home through various means. This includes using bodyweight workouts, adding resistance with household items, seeking online guidance, and even using machines at gyms like Planet Fitness. It's essential to prioritize proper form, adjust equipment to fit individual needs, and gradually increase intensity to minimize the risk of injury. Additionally, polarized training, which combines high-intensity resistance training with low-intensity recovery activities, can be an effective approach for achieving muscle strength and cardiovascular benefits. When it comes to the menstrual cycle, individual experiences vary, and it's crucial for women to track their cycles and identify their unique patterns to optimize training. The low hormone phase, typically around menstruation and ovulation, can offer increased capacity for handling physical and mental stress, making it an optimal time for heavier loads and high-intensity workouts.
Menstrual cycles and training performance: Women should track their menstrual cycles and adjust their carbohydrate and protein intake during the luteal phase for optimal workouts and recovery.
Women's menstrual cycles and hormonal fluctuations significantly impact their training performance and nutritional needs. During the luteal phase, when tissue is being built, women need to focus on increasing their carbohydrate and protein intake to optimize workouts and hit desired intensities. However, it's crucial for women to track their own cycles and be aware of ovulation to effectively adjust their training and nutrition. The myth that high-intensity resistance training negatively affects female hormone cycles is not based on fact but rather on cultural biases and inadequate fueling. To support optimal training and recovery, women should maintain a caloric balance or surplus, fueling appropriately around their exercise stress. The menstrual cycle's impact on appetite and body temperature adds complexity to this issue, making it essential for women to pay attention to their unique needs during different phases.
Menstrual cycle hormones and nutrition: Hormonal fluctuations during a woman's menstrual cycle can affect appetite, cravings, and overall nutrition. Proper fueling is crucial to maintain optimal brain signaling and prevent a catabolic state. Oral contraceptives can alter hormone profiles, leading to various health impacts beyond reproductive health.
Hormonal changes during a woman's menstrual cycle can significantly impact appetite, cravings, and overall nutrition. Estrogen and progesterone fluctuations can lead to hunger and cravings, but not always in sync with actual hunger. Proper fueling, especially during workouts, is crucial to prevent a catabolic state and maintain optimal brain signaling. Regarding birth control, it's essential to understand that oral contraceptive pills can have various effects on women's bodies beyond reproductive health. These pills can alter hormone profiles, leading to inflammatory and oxidative responses, potential mood changes, and even structural brain changes in young girls. It's important for individuals and healthcare providers to consider these potential impacts when deciding to use oral contraceptives.
Female Athlete Hormonal Contraceptives: Ongoing research is needed to understand the potential impacts of hormonal contraceptives on female athletes, while IUDs and new at-home hormone tests offer alternatives and insights
The use of hormonal contraceptives for female athletes is a complex issue with ongoing research needed to fully understand the potential impacts on adaptation, inflammation, mood, and other factors. IUDs, specifically those with progestin, are a popular alternative due to their localized effect and long-term use. Menstrual blood is also an important indicator of physiological and endocrine health, and new at-home tests may provide valuable insights for women. Androgens and estrogens can be influenced by intense training and stress, but specific studies on women athletes are limited. Iron supplementation may be necessary for some women during menstruation to maintain adequate levels, and the best time for a blood test to evaluate hormones and inflammation depends on individual circumstances.
Women's Hormone Testing and Caffeine Consumption: Measuring estrogen levels during menstrual cycle start can provide hormonal insights. Perimenopausal women should consider food intake with caffeine. Shishandra is a potential caffeine alternative. Cold showers/plunges can benefit women, but temperature should be suitable. Heat-based therapies may also help.
When it comes to hormone testing for women, measuring estrogen levels during the first and second days of the menstrual cycle can provide sufficient data to understand hormonal fluctuations. Regarding caffeine consumption, while it is generally safe for most individuals, women in perimenopause may experience increased sensitivity to blood sugar fluctuations, making it important to consider food intake when consuming caffeine. Shishandra, an adaptogen, is a potential alternative to caffeine for focus and cognitive enhancement. Cold exposure, specifically in the form of a cold shower or plunge, can provide long-lasting benefits, but the temperature should be suitable for women to avoid severe vasoconstriction. Women may benefit from heat-based therapies like saunas for better adaptations. These are some of the key insights from the discussion.
Temperature exposure and health: Deliberate exposure to extreme temperatures, particularly after resistance or cardio exercise, can improve insulin and glucose control, cardiovascular responses, relieve menopausal symptoms, reduce inflammation, and promote muscle repair.
Deliberate exposure to extreme temperatures, whether it's hot or cold, can have significant impacts on the body, particularly for women. Hot temperatures can lead to better insulin and glucose control, improved cardiovascular responses, and even relief from menopausal symptoms like hot flashes. Cold temperatures, on the other hand, can help reduce inflammation and even alleviate symptoms of endometriosis. However, it's important to note that deliberate cold exposure should be done carefully and with proper supervision, especially when combined with resistance training or other physical activities. Additionally, the timing of temperature exposure is crucial - for example, after resistance training, a sauna session can enhance performance by increasing red blood cell production and improving cardiovascular efficiency. But after cardio exercise, cold exposure can aid in recovery by reducing inflammation and promoting muscle repair. Overall, temperature exposure is a powerful tool for optimizing health and performance, but it should be used wisely and with an understanding of the potential risks and benefits.
Sauna and Women's Recovery: Sauna use can extend training stimulus by increasing heart rate and stressing the body, but proper recovery is crucial to avoid negative effects. Women have specific sleep requirements during menstrual cycle and perimenopause, and creatine and vitamin D3 supplements can benefit women's health.
During training, the body becomes passively dehydrated, and entering a sauna can extend this training stimulus by increasing heart rate and stressing the body to require more blood volume. This can be counteracted by proper recovery, such as avoiding stacking high-intensity workouts. Sleep is crucial for both men and women, but women have specific requirements, particularly during the menstrual cycle and perimenopause. These include addressing changes in sleep architecture and temperature, as well as potential hormonal effects on serotonin and melatonin. Creatine and vitamin D3 are essential supplements for women, with creatine providing benefits for brain, mood, and gut health, and vitamin D aiding in iron absorption. While creatine may cause water retention, there is no evidence it leads to hair loss.
Creatine and Hair Loss: Creatine does not cause hair loss, and women experiencing hair loss while taking it may be dealing with unrelated causes instead. Consider supplementing with protein powder, adaptogens, and creatine D3 to support overall health during pregnancy.
Creatine does not cause hair loss, despite some misconceptions. Women experiencing hair loss while taking creatine may be experiencing progesterone-related hair loss instead. Creatine D3 dosages range from 2,000 to 5,000 IU per day, depending on sunlight exposure. Other supplements women might consider include high-quality protein powder and adaptogens like ashwagandha, holy basil, shishandra, and lion's mane. Adaptogens can reduce cortisol levels and improve sleep, but timing and cycling are essential. Pregnant women should maintain their activity level, including resistance training and cardiovascular work, as long as they listen to their body's signals. While hot yoga and moderate exercise can be beneficial during pregnancy, extreme heat or cold exposure should be avoided until consulting a healthcare professional.
Exercise for Women of Different Ages: Focus on jump training, heavy resistance, and protein intake for women over 50, and find enjoyable resistance training for women in their 20s to 40s. High intensity workouts don't have to be exhausting.
When it comes to training for health, vigor, and longevity, the approach varies depending on age. For women over 50, focus on jump training for bone health, heavy resistance training and protein intake for muscle building, and sprint interval training for brain health. For women in their 20s to 40s, find a form of exercise that's enjoyable and incorporate resistance training to keep things interesting. High intensity workouts don't necessarily mean being drenched in sweat and gasping for air. True high intensity interval training involves short bursts of intense effort followed by recovery periods.
HIIT and SIT for Women's Health: Incorporating HIIT and SIT into a fitness routine, along with resistance training and proper nutrition, can improve cardiovascular health and promote metabolic changes for women.
High-intensity interval training (HIIT) and sprint interval training (SIT) are effective ways to improve cardiovascular health and promote metabolic changes, especially for women. HIIT involves short bursts of maximum effort followed by periods of rest or low-intensity activity, while SIT consists of 30 seconds or less of all-out effort with longer recovery periods. These training methods are different from traditional resistance training for muscle building and should be incorporated into a fitness routine along with 1-2 days of HIIT/SIT and 3-4 days of resistance training. Proper nutrition, including 1.1-1.2 grams of quality protein per pound of body weight and a diverse range of fruits, vegetables, whole grains, and healthy fats, is essential to support these training efforts and overall health.
Women's Health and Training: Women should prioritize whole food plant-based fats and some dairy, nuts, seeds, and oils for optimal health and training. Understanding menstrual cycles and personal needs can lead to informed decisions about stressors and overall well-being.
For optimal health and training, women should focus on consuming most of their fats from whole food plant-based sources, while also incorporating some real butter, 4% fat yogurt, avocados, nuts, seeds, and olive oils. Dr. Stacey Sims emphasized the importance of understanding one's intrinsic self and menstrual cycle to make informed decisions about external stressors. She also highlighted the significance of proper nutrition, tailored training, and awareness of hormonal cycles for women's overall well-being. If given a magic wand, Dr. Sims would encourage all women to understand their bodies and cycles to make beneficial choices. Overall, Dr. Sims' insights provide valuable information for women to optimize their health, training, and well-being.