Yes, you can. Heavy lifting can contribute to female organ prolapse. Lift in a way that doesn’t put undue pressure on the pelvic floor. Deadlifts and squats should be modified, as they are two of the worst for women.
This is the most significant episode for me. I am 55 and I do triathlon training every day, the first session always fasted, but the weight has gone on and on, to 4 stone overweight, so I’ve had to stop running ( which is the impact training I need), and no matter what I’ve tried the weight has not gone anywhere. I will now try eating before training not training fasted any more. I will let you know the outcome.
I was disappointed that there was no further discussion about post menopausal women. whist I think it is great that there is so much now about the menopause but feel a little shut out of the conversations 15 years post menopause when there were so few discussions at the time I was going through it myself. Am curious to know what options there are for us now.
@@karendelbuono6985 it’s all about eating protein and lifting heavy sh*t 3 x week. Do 30sec x 5 sprint intervals (with good recovery) twice a week. And do 20 minutes of plyometrics (think HIIT-like 45secs with 15 secs rest). It’s a lot of fun when you get into it.
My reply to another comment, think this might make it clearer for you Maybe it didn't come across well in this podcast, but what she is talking about here, also applies to post menopause, also 15+ years. In another podcast she mentions she would up the frequency, so instead of 2-3x times a week, do it 4-5 times, although you could shorten the time of the sessions. ruclips.net/video/APwKKUtjINo/видео.html this is the podcasts I'm talking about, from minute 6:00, 8:00 specifically
I'm 68 so obviously post-menopause. I remember that if I ate a sugary snack it would trigger a hot flush. I learnt the importance of healthy diet and exercise and am probably fitter than when I was younger and carry less fat.
Exactly, sugar is not good during menopause period. For example, when i eat donuts, im suffering because that day, I will have hot flashes like never before ,but brown sugar is better.
Love this episode! I’m 48 and in perimenopause 😖 I strength train 3-4 times a week at home and now I have a better understanding of what I should be adding to my routine 💪Thank you!
THIS IS AMAZING! I began showing signs of perimenopause at 31-32 after I had my daughter. I was even put on anxiety medication 😮 I later found out I wasn't producing any testosterone or hardly any estrogen.
I am 58 years old and 4 years post-menopausal. This information was SO helpful and had many action points I can incorporate immediately. The sprint workouts especially interest me.
I’ve just completed a 200 hr Vinyasa yoga teacher training course in Mysore and I’m in perimenopause. I have built a lot of muscle in the last 4 weeks. I’ve also lost a bit of weight, not that I needed to. This is my experience. Yoga can be beneficial too in perimenopause, it depends on the style of yoga that you practice.
@Karin, I don’t do yoga for religious reasons, but thank you for saying you built muscle with it. Heavy lifting has the potential to cause injury, and it’s nice to know it’s not the only way. ❤
I am overjoyed to see Dr. Sims on Zoe RUclips 🥳🙌🙌 I have recently watching all her past interviews on this platform and have learnt so much specially that I am in my early menopause. She has a world of knowledge and would love to see a follow up interview where she can dive deeper into early stages and later stages of menopause, and give more examples of how to devise a exercise plan for non-athletes and of course addressing diet and protein specially for WFPB people 🙏🏻 Many thanks to Zoe for inviting Dr. Sims and thank you Dr. Sims for sharing your knowledge and I am learning a lot from your book ‘ Next Level’. 🙌🙌
The info on fasted training is game changer. I have been lifting and some sprint training and mobility, but fasted - because I am doing it first thing in the morning. Around 6-7am or 7:30am. And I’ve steadily been gaining weight, both lean, but also fat. I am not a super-athlete, just recovering from some injuries and making myself more mobile and strong. I am excited to do more, but I will eat - even if it’s just a date and nuts. I’m not usually hungry, but maybe if I have an earlier dinner, it will make that pre- workout meal not feel so heavy. Thank you.
You may want to take a look at her recent interview on Huberman’s podcast. There she explains that she also trains first thing in the morning, and that what she has is a protein shake with caffeine if starting in the next 30 min, and if starting like one hour later, she will add some carb. I don’t remember her exact words, so you’d better double check it :) After the training, she says it is important to do a proper meal within 45min-1 hour for women.
I thought I was losing my mind 20 years ago when I was going through this. All the doctors wanted to do was put me on Prozac, and I wasn’t a candidate for HRT. The thing that helped me the most was weight lifting, and it made such a difference in how I felt both mentally and physically.
Very informative and great to hear it discussed as a REAL thing by scientists and Doctor’s alike . I remember visiting my Doctor about three years ago and stating I was peri menopausal. My Doctor pulled a face and said what’s that ?! I hope more health care professionals are also getting to grips with all this
Thank you so very very much. Groundbreaking and absolutely spot on in all ways. A retired nurse and fitness professional for decades, I so wish I had understood this back in the day: for both my personal health and for my students. At 68. and thanks to Stacy and her team's marvelous research, I now feel so much better equipped to navigate these latter years whilst enjoying a more vibrant and robust health span. In the USA, such an important timely message due to the numbers of boomers coming "of a certain age." So grateful.
Great podcast. There seems to be more and more information getting out now which is great. I do find though, more is on peri menopause , would be a benefit to a lot of people who have been through this solo and now are in post menopause to have an in-depth discussion on the ways to help them more 😊
thank you for the video! the topic was very useful to me. struggling with work stress and weight gain, i found myself in a tough spot. luckily, i discovered Aspect Health services, which helped me immensely. by implementing personalized strategies and stress-management techniques, i managed to regain balance in my life and shed the excess weight. now, i feel more equipped to tackle work stress effectively. grateful for the newfound harmony in my life.
This was so helpful. I’m nearly 59yo I’ve been doing HIT with resistance training at home 3x a week for a while now. I use an online app centr, I really enjoy the trainers and the diversity and flexibility in the sessions. I’ve Lost weight, built strength and toned (must admit I do like my little biceps 😂), I have plateaued with the weight (mainly barbell). I have been doing it fasted, mainly because I’m lazy and hate exercise, I do first thing after getting out of bed before my brain has a chance to stop me 😂. I will try to eat something beforehand after hearing this as the reasoning makes sense to me. I’m extremely grateful for this episode and the information ❤
Wow. This video is one of the most helpful if we are talking about workout when you are perimenopausal woman. I am in quiet shock now. THANK YOU SO MUCH. I was actually working out first thing in the morning (fasting). New routine from today!
I really appreciate the detailed explanation here for what may be appropriate during menopause to shift and help these dreadful symptoms and build a strong body for the future. It is more specific than any advice I have received so far after a diagnosis of breast cancer, trying to live with the side effects of Tamoxifen, enduring a difficult menopause and recovering from cancer treatment. I am knackered! But this gives me hope. Thank you.
Please consider discussing using resistance bands instead of free weights. Also, isometric exercises have been shown to help our vascular systems better than cardiovascular. It would be great to have an episode on these..
that’s sure but all this woman wanted is to prove that women can lift heavy weights like men, science has nothing to do with her, this is just cheap ideology masked by science data
Dr Stacy, Thankyou so much for this intelligent and in-depth training podcast. After many years of dipping in and out of exercise (through no fault of my own) you have filled in the gaps in my knowledge helping me to get back into serious training. I’ve recently joined a gym again and after having an induction was told that my biological age is 62 which is encouraging as my chronological age is 71. I’m now going back to training armed with knowledge! Thankyou. Oh. And I’ll definitely be buying your book(s)
Iam perimenilopausal, and after four years of suffering heart arrhythmia (PACs), and trying lots of things, I read Dr sims. I made sure to start eating soon after waking, and they literally disappeared over night and have not been back in six months. I'm so so grateful for dr sims, she changed my life.
Post menopausal women would greatly appreciate more information about the physiology, nutrition and appropriate movement practice given the worry about osteoporosis and difficulty in maintaining muscle tone.
Big fan of Dr. Sims. I took detailed notes from this. I wish the men who interviewed her would just be interested instead in learning instead of qualifying in some variety that they personally are a man and how that does or doesn’t relate.
Very informative, thank you. As a perimenopause woman and a marathon runner I can totally identify. I would have liked to learn about eating for us women also in perimenopause.
This is the best interview with Dr. Stacy Sims I've heard so far, and the best thing out there on the topic of menopause and what to do about it. The interviewer's summary at the end was excellent and very helpful. Five stars and thank you!
This is helpful information. I regularly have days when I simply don’t have the coordination for hiit or sprint style training. I’m wondering, might there be days better suited to lifting and other days better suits to sprints?
Thank god someone is not being negative about hit. I force myself to lift weights but as so many people are now saying do zone2. I dropped hit even though it made me feel amazing. This is great news I can go back to hit again and even though I was over 50 a combo of hit a bit of running with resistance training had me in the best shape of my life. I now know it’s good I am delighted to go back to it. Thank you very much walking is so boring and it takes forever ❤ this
I always exercise on an empty stomach, and have done ever since I started resistance training over three years ago. My resistance training and swimming are done before breakfast because that's what suits my day. And I have definitely improved my lean mass and decreased my fat over the 3 years I've been doing it.
I was thinking this same thing. I have always done my running at 5am on an empty stomach and even my gym training. Now that I'm 50 I'm worried about this comment in this podcast because my training has a bigger purpose now than just keeping slim.
@@TriciaDawnWilliams I wouyld say, just keep doing what suits you. There are so many 'rules' telling us what we must or mustn't do, but if the way you work out has worked for you so far why would you want to change it?
There will be exceptions. I have metabolic genetic mutations frex. I'm not metabolically normal so I need an approach tailored to me. What Sims is missing (along with the rest of medicine and the fitness industry) is this nuance. Experiment and do what works for you.
Jonathan tickled me...he was so honest about tracking... just like most men I have conversations with... once they hear "period, pregnancy, or menopause"...their mind wanders a bit. Thank you so much for shining a light on this topic, and thank you Stacy... wonderful talk. We definitely need more advocacy in this space. ❤
Yes she is very lucky to have a daughter able to help her , as she is a fitness professional…. Most of us can’t afford this level of assistance, with a personal trainer.
If you go to the Y or other public gymnasium you can hire someone to create a program for you and show you how to do it, and then you do it on your own. On RUclips there are many weight lifting programs. You can download one, you don’t need to subscribe.
this video made my decision to subscribe to your channel! This is the singularly most valuable bundle of information I ever found on menopause, exercise and health - and believe me, for the past few years while I've been going through it, I have searched for whatever could help, and found very little. The sex-based gap in medicine/health-research & information is horrific... think: we have more research on illnesses that affect a few percent of the population than we have on menopause, which affects ALL females = 51% of humanity! So a deep, heart felt thanks to Dr. Stacy Sims for doing the work, and to ZOE for helping to get the info out there.
We hear SO much about perimenopause. Information aimed toward women 50 and under. Those of us who are post menopause seem to be ignored. We need talks for post menopause exclusively.
Loved this I listened twice. I work out with improved health - u tube. It’s great for the over 50’s and lots of exercises to choose from. Diet is so important too.
I have been listening to a lot of interviews with Dr Sims and this interview is by far the best. Thank you for asking all the right questions and clarifying what she said so the average person can understand. I think she’s amazing and I’m so glad to now understand in more detail her message.
I want multiple companies to create their version of a continuous hormone meter measuring free t3, free t4, insulin, pregnenolone, progesterone, testosterone, estradiol, estriol, estrone, etc. I want to see patterns bc there really isn’t a great way to measure hormones and deduce enough information. like the continuous glucose meter, a plethora of factors, choices, situations will affect numbers. We need more data.
I'm in postmenopause, and I do intermittent fasting. I train at my gym, and I never eat before I train because I would feel really sick if I ate. So I think to each's own. I found that doing intermittent fasting, I no longer have night sweats and hot flashes.❤
Absolutely fantastic episode : ), but please ZOE (or any podcaster who ever discusses menopause) always please discuss whether there is an difference at all with the advice if women are on HRT/MHT. I'm sure that all women would benefit from this advice am I will definitely apply it, but I am always left wondering if there are any differences to women that take HRT - all the presenter has to do is state whether there is or is not any differences to the advice. Also as some women never get symptoms (like my 55yo sister), other women get mild symptoms, or some have major symptoms (like me prior to HRT) does that also make a difference to anything. It probably doesn't but as HRT is very rarely discussed in a lot of podcasts about menopause I am always left wondering and it is bloody frustrating : / Again it was really interesting, but again I am left wondering whether it all really applies to me....
Amazing, thank you so much for this brilliant episode. From personal experience I would recommend a personal trainer. I am so much fitter now after having a trainer for a year. Helps with motivation massively, the only downside is cost, but for me, totally worth it.
You’re a legend Dr Sims - this information is a life line to me. So glad I discovered this channel. I’ll be putting your recommendations into practice once I recover from my current bout of COVID. Evidence based research is gold standard for me!
Ok...Thank you for this discussion. Im going to have to do a deep dive. Im Post Menopause and exercise every morning, fasted. I thought I was doing the right thing, resetting my Circadian rhythm, and working out on an empty stomach...mixing my routine up with cardio, light weight training and yoga. But my Thyroid levels are low, I often have no energy, am losing hair...and muscle. Time to re-evaluate.
Brilliant episode. Thank you! I was surprised I hadn't heard of her before but found the information she shared really helpful and illuminating! Some of the ideas I was already familiar with but she definitely took them deeper.
🎯 Key points for quick navigation: 00:00:13 *🏋️♀️ Dr. Stacy Sims challenges the stereotype that women should avoid weight training, advocating for research-backed strategies to empower women's fitness.* 00:00:41 *💊 Many women experience mood changes and fatigue due to perimenopause but often receive medication for stress or depression instead of addressing hormonal changes.* 00:02:19 *🚫 Women should not maintain the same fitness routines during menopause as before, due to hormonal and physical changes.* 00:02:59 *❌ Exercising on an empty stomach is not recommended, as it can worsen symptoms during menopause.* 00:03:24 *🚴♀️ A common misconception is the focus on moderate-intensity exercise for menopausal women, which is not effective for necessary adaptations.* 00:05:56 *📆 Menopause is a single day marking 12 months without periods, with significant changes occurring during perimenopause that often get mistaken for menopause.* 00:07:06 *🌀 Perimenopause involves irregular hormone patterns, affecting muscle strength and causing metabolic irregularities, unlike the steady hormonal cycles before it.* 00:08:03 *🔄 Exercise during perimenopause should focus on stress adaptation to mimic hormonal responses from younger years.* 00:09:28 *💪 Lifting weights and high-intensity training are emphasized over moderate exercise to maintain muscle mass and strength in perimenopausal women.* 00:11:05 *🏗️ Estrogen is crucial for muscle and bone health, influencing muscle contraction and strength, which declines with fluctuating levels during perimenopause.* 00:14:06 *🌡️ Hot flashes arise from neurotransmitter imbalances affecting the hypothalamus' temperature regulation, not solely blood vessel responsiveness.* 00:17:09 *🌍 Exercise can stabilize mood and serotonin levels, decrease hot flashes, and enhance gut health, impacting menopausal symptoms positively.* 00:21:53 *📉 Hormonal fluctuations can cause rapid and unpredictable changes in body responses, leading to symptoms like hot flashes during perimenopause.* 00:22:52 *💪 Importance of resistance training is emphasized for building muscle, countering past misconceptions about bulking up.* 00:24:01 *🏋️♀️ Begin with mobility exercises before lifting weights to avoid injury and build a foundation in movement.* 00:25:49 *⚡ Heavy lifting promotes muscle growth through a nerve response, compensating for the reduced estrogen influence.* 00:27:24 *✨ Gaining muscle mass requires intense, focused effort rather than prolonged workouts; unlikely to cause unwanted bulk in menopausal women.* 00:29:58 *🧠 Cultural perceptions can misguide women into focusing solely on cardio; strength training is crucial for long-term health benefits.* 00:32:59 *🏠 Online fitness resources and home workouts offer accessibility for those intimidated by gyms, aiding in adopting strength training at home.* 00:35:17 *🚸 Playgrounds can be an alternative for strength training when gyms are inaccessible, using existing equipment creatively.* 00:37:04 *🌟 High-intensity interval training (HIIT) benefits include reduced cortisol and improved body composition, vital in menopause.* 00:40:35 *🏃♀️ Examples of HIIT include short, intense exercises like burpees or sprints, improving metabolism and muscle efficiency.* 00:42:04 *🔥 Sprint interval training (SIT) involves maximum effort for short durations, aiding in reducing menopause-related issues such as hot flashes.* 00:43:37 *🏋️♂️ Incorporating intense exercise even in short bursts during resistance training routines can be beneficial for managing body changes.* 00:45:09 *🌿 Resistance training should be prioritized 2-3 times a week, with sprint intervals integrated for time-efficient fitness routines.* 45:37 *⏱️ Time-efficient workouts are key as midlife responsibilities increase, making gym visits challenging.* 46:32 *📚 Several resources and programs are available for creating a structured workout to fit menopausal needs, including books and personal trainers.* 47:26 *👟 Incorporating interval training into daily activities, like walking, can significantly benefit fitness during menopause.* 48:48 *💪 Plyometric training involves explosive movements that can enhance metabolic control and improve bone density without necessarily requiring jumping.* 49:41 *🌟 Regular impact exercises, such as jumping, can improve bone density in women with osteopenia.* 51:03 *🚫 Fasted training is generally not recommended for women, as it can lead to adverse effects like decreased lean mass and altered thyroid function.* 52:53 *🔄 Impact of fasted training is different in women compared to men, making it unsuitable for women's health goals.* 57:36 *🏋️♀️ Heavy weight training, sprint interval training, and plyometric exercises are effective strategies for managing fitness during menopause.* 59:29 *⏳ Even with limited time, combining resistance and sprint training two to three times a week is an achievable and beneficial strategy.* 01:00:23 *🍽️ Combining tailored exercise routines with proper nutrition is crucial during menopause for long-term health benefits.* Made with HARPA AI
Another brilliant episode, not sure how I missed this, it was aired a month ago! I hadn’t even heard of peri-menopause until a few years ago, and being as I’m 45 I was probably already in it then. Only in the last year have I got more interested in my hormones and the role they play in everything that happens to my body. I want to live a long and healthy life, be able to stay active and independent.
@@ingridmorgan7893 It's not the same. HRT is not recommended for post menopause, for example.Post menopausal women don't have the option to supplement estrogen and progesterone - it has side effects for women over 60, and is rarely prescribed.. For example, hot flashes aren't usually an issue. Menopause is the "change" for that year or so --the changes our body is going through. Post menopause is that the changes are DONE. It is what it is. The whole discussion about "estrogen levels changing" isn't an issue at all. It's past tense for the menopausal crowd.
Saw this video by accident. I was dozing and needed to stay awake and flipped thru youtube. I immediately subscribed Shocked to hear that I should not exercise on empty stomach! Please I have spinal stenosis and been told not to carry loads. Please refer me to a video that will show the right exercises for my condition. I'm 52+ years Thank you so much
I am 66yo, had my menopause at 52. I was having osteoporosis at 50 which I thought I already have before 50. I have had good care and advice from gp. Glad I collaborated with her. Now at 66yo, I recently started kendo and passed my first grade, entry level to Kendo, 6Kyu 6Kyu@66yo 🎉🎉🎉🎉🎉
A women’s post menopause years can be as long as 40yrs. Would be useful to include 65+ yrs exercise plans. I teach older groups and pelvic floor issues and prolapse (common!) are a real issue and means jumping and HIIT not really practical
And most of the women who are older did not receive the benefits of HRT…so their outcomes may be more severe (vaginal/urinary atrophy, bone loss, cognitive decline etc).
Lots of fascinating information that I will love sharing with my female friends. And using for myself ofcourse. 😄 Personal sidenote: I always train fasted. I get sick to my stomach (sometimes violently) if I eat before working out. Even a cup of tea can make me sick. Where does that leave me, I wonder.
Thank you this was great to hear!! I’ve been struggling for a couple of years and my thyroid has gone under active but from what I’ve heard if I change my diet habits and exercise routine this may in turn help with all my health problems and lose weight in the process!!
Great information! I love the way this host interviews. He keeps it interesting & focused on the topic. The wrap up is always a great review. I leave remembering all of the key points. 🤗
I'd be interested in what she suggests women eat BEFORE exercise.. is it carbs or proteins? And how long before? I find it really hard to eat before any training. I've been training and lifting and running fasted for years...
Not fasted doesn’t mean you have to eat a big meal, just that you should have eaten something. I would imagine eating a small but “normal” balanced meal would be ok, as in a typical mix of protein, carbs and I always have half a plate of leafy greens etc. But you need to see what feels right. And you should wait as long as YOU need to for the exercise to not cause indigestion or feeling sick. This is the whole problem with advice today, so many people want and need to be told exactly what to do, when and how. We have forgotten to listen to our bodies, we are so out of touch, missing the messages and signals we get every day.
I've consistently worked out for over 10 years, and I understand her explanations but someone starting out doesn't understand 80% percent of max means. Also it's contradictory to say lifting heavy is good because its low rep heavy weight, and then she says HIIT because moderate intensity is bad. All my workouts when I lift are moderate intensity. So which one is it? I also don't think the average person in peri or menopause can do squat jumps.
Totally agree. She's also not taking into account joint and other health issues women could have as they age. Many women in menopause suffer terrible joint pain and rapid bone loss. I was an obsessive resistance trainer in my 40s and I don't think having low body fat did me any favours. My oestrogen levels went into free fall when menopause started at 49 and I was in palpitation hell. It has affected how I can workout.
HIT and HIIT are not the same thing. I train people with high intensity strength training, and the protocols were originally designed for osteoporosis prevention in women 50+ Unlike HIIT there is no jumping, no burning through adrenals, no raised cortisol because the training is high in intensity but short.
I can’t sleep and was wanting to listen to this, but if I do fall asleep, that loud music at the end will wake me up with my heart pounding. 😆 I’ll add this to my playlist and will hopefully get a chance to listen. Why can’t YT have a sleep feature?? Edit: Found it on the iPhone Podcast a p p, which does have a sleep feature. 🙏🏻
I found this informative & helpful but wonder what kind of weights to lift and how as I have never done any lifting in the gym at all. I want to do it safely & correctly.
Wow! Thank you so much. I’m really new to print on demand but I have a good 30 listings in my shop. And when trying to find mockups, I noticed all the AI mock ups looked absolutely horrible, and nothing like the product. So when searching for an answer, I found your post! I’m looking forward to listening to your other video on how to protect my shop.
This was really useful. I knew resistance/weight training was important during perimenopause but didn't know about the need for daily bursts of anaerobic and pylometric exercise. I also didn't know about the dangers of fasted exercise, which I've been doing several times a week due to a busy schedule. I'll try to have something like a protein shake beforehand in future. Thanks so much for this video!
Can you please make an episode on osteoporosis and best nutrition and foods for strengthening the bones? That's another big issue with menopause, most women already have osteoporosis from menopause But then other women like me have osteoporosis from years of over exercising with under-eating and years of amenorrhea , we need some help over here ,, good education on how to strengthen and save our bones
I agree, we need this episode. Estrogen helps maintain our bone density and it has a steep decline after menopause. Most people are unaware of this. And I have been searching for information on how to maintain or increase our bone density and I'm having trouble finding answers. Doctors aren't helpful, they just don't have any useful info for me- they say we can't do anything about it. I just recovered from a foot fracture at 45 years old, and this is what has made me aware of this issue, most women are unaware until they already been diagnosed with osteoporosis. My trajectory to osteoporosis would be around 25-30 years after menopause. 15-20 years after menopause I would be at osteopenia. And my bone density is currently normal, so I assume this is a typical picture. HRT sounds like it helps as it provides estrogen, and strength training (doing 1-5 reps at 85% of your 1 rep max, for compound movements) but again, I'm unclear on a specific protocol as the info I can find is sparse.
@@tanyawalker1673 I just saw an episode from the Strong Sistas RUclips channel Where they had a doctor talking about how estrogen is not good for women she even said that flax seeds and chickpeas are terrible and how we've all been brainwashed to believe that estrogen is important I don't know what to think of that episode because I've been hearing for years and estrogen is so important , I'm scared of taking hormone replacement myself but even if I wasn't I don't think it's something I would be able to afford, you can check out that episode on the Strong Sistas RUclips channel and see if you agree or disagree with what that doctor says about estrogen I'm just confused after watching that episode
@@r8chlletters but what about women who can't afford or don't want to take Harmon replacement? There has to be some options Nutrition is very important but there's so many mixed messages on what's the best nutrition for bones, all I know is I Don't want to eat a carnivore keto low carb diet I would be so miserable eating that way despite some people claiming it's good for bone health but I'm not sure about that
I am perimenopausal and my cortisol and estrogen was previously high and progesterone was low. I had all the symptoms of peri, plus I developed fibroids, Aneamia and I had a stroke because of these imbalances. They caused a clot after over exercising (running) when I was 43. I’ve since had a Mirena progesterone coil fitted 3 weeks ago for the periods and I cannot praise the thing enough. I feel so much calmer, I can sleep again, my sex drive came back, my acne has gone, I’m losing weight, muscle mass has gone up 2lbs in 3 weeks, my period is 100ml instead of 1 litre. Honestly it’s the best thing ever! I had no idea I was so low in progesterone and that I was so sick. I now feel 25 again. I think there needs to me more info out there on how peri can be a stroke risk too.
I just got off progesterone for the most horrible side effects ever. I didn’t know about blood clots and strokes. I also over train. I’m going to revisit getting back on in a couple weeks after I recover from these side effects. Thank you for sharing that. It’s very useful!
@@PinkelefantZ3 the coil gives a lot less progesterone than the pill I believe. However I did get a progesterone rush when the coil was fitted. My body lapped it up. I won’t say I feel 100% but I think that’s more to do with my estrogen levels trying to settle with the new coil. It’s taking some time to get used to. I feel better though undoubtedly. I also have large fibroids due to the previously high estrogen levels.
Try Good Belly Probiotics found at Whole Foods or sprouts in you gift section. Non dairy Been taking them for 13years and bloating, constipation have been gone.
Would appreciate more episodes dedicated to the unique physiology, nutrition and movement needs of the "average" non-athlete post-menopausal woman.
You don’t need to be an athlete to go to the gym. Great episode for the average woman.
More on post menopause. . It can e 40yrs!
If you workout regularly then you are an athlete 💪
She has a RUclips channel that congregates all dr sims podcasts
Yes!!!! Totally agree. Please more episodes dedicated to this subject!
Dr Sims is one of a handful of evidence based medical/nutrition experts worth their weight in gold. You can’t go wrong following her advice ❤
Yes, you can. Heavy lifting can contribute to female organ prolapse. Lift in a way that doesn’t put undue pressure on the pelvic floor.
Deadlifts and squats should be modified, as they are two of the worst for women.
@@PeaceIsJesusChristThey did mention a trainer would be helpful.
@@betsystockman1926
Yes-good advice for sure. :)
This is the most significant episode for me. I am 55 and I do triathlon training every day, the first session always fasted, but the weight has gone on and on, to 4 stone overweight, so I’ve had to stop running ( which is the impact training I need), and no matter what I’ve tried the weight has not gone anywhere. I will now try eating before training not training fasted any more. I will let you know the outcome.
Hi there. Check out Dr Mindi Pelz work. I think you'll find it useful.
Get your thyroxine levels checked too
Any updates?
Did it work for you?
Update please
I was disappointed that there was no further discussion about post menopausal women. whist I think it is great that there is so much now about the menopause but feel a little shut out of the conversations 15 years post menopause when there were so few discussions at the time I was going through it myself. Am curious to know what options there are for us now.
I believe she said that what’s true from the first year without a period on through the rest of your life is all treated the same.
I agree. Guess we will have to wait until these specialists are in their sixties 😊
@@karendelbuono6985 it’s all about eating protein and lifting heavy sh*t 3 x week. Do 30sec x 5 sprint intervals (with good recovery) twice a week. And do 20 minutes of plyometrics (think HIIT-like 45secs with 15 secs rest). It’s a lot of fun when you get into it.
My reply to another comment, think this might make it clearer for you
Maybe it didn't come across well in this podcast, but what she is talking about here, also applies to post menopause, also 15+ years. In another podcast she mentions she would up the frequency, so instead of 2-3x times a week, do it 4-5 times, although you could shorten the time of the sessions.
ruclips.net/video/APwKKUtjINo/видео.html this is the podcasts I'm talking about, from minute 6:00, 8:00 specifically
@@a.higginbottomthis answers my question, thank you! ❤
The only expert I listen to on female physiology , health , exercise and hormones . Love dr Stacy sims
I'm 68 so obviously post-menopause. I remember that if I ate a sugary snack it would trigger a hot flush. I learnt the importance of healthy diet and exercise and am probably fitter than when I was younger and carry less fat.
Hundred percent. Glucose spikes cause hot flashes for me
The body craves sugars when estrogen is low. HRT can resolve this.
No doctor told me how even 2 alcoholic drinks would exacerbate symptoms. Now I don’t get hot flashes and sleep is better.
Exactly, sugar is not good during menopause period. For example, when i eat donuts, im suffering because that day, I will have hot flashes like never before ,but brown sugar is better.
Love this episode! I’m 48 and in perimenopause 😖 I strength train 3-4 times a week at home and now I have a better understanding of what I should be adding to my routine 💪Thank you!
THIS IS AMAZING! I began showing signs of perimenopause at 31-32 after I had my daughter. I was even put on anxiety medication 😮 I later found out I wasn't producing any testosterone or hardly any estrogen.
Thank you for bringing Dr Stacy Sims and dedicating one episode to menopause!
I am 58 years old and 4 years post-menopausal. This information was SO helpful and had many action points I can incorporate immediately. The sprint workouts especially interest me.
I’ve just completed a 200 hr Vinyasa yoga teacher training course in Mysore and I’m in perimenopause. I have built a lot of muscle in the last 4 weeks. I’ve also lost a bit of weight, not that I needed to. This is my experience. Yoga can be beneficial too in perimenopause, it depends on the style of yoga that you practice.
@Karin, I don’t do yoga for religious reasons, but thank you for saying you built muscle with it. Heavy lifting has the potential to cause injury, and it’s nice to know it’s not the only way. ❤
Yoga is good to keep the mind focus but will never replace " weightlifting "
When you do yoga you lift your own weight.
It is de-stressing for sure, so that helps a lot.
I am overjoyed to see Dr. Sims on Zoe RUclips 🥳🙌🙌 I have recently watching all her past interviews on this platform and have learnt so much specially that I am in my early menopause. She has a world of knowledge and would love to see a follow up interview where she can dive deeper into early stages and later stages of menopause, and give more examples of how to devise a exercise plan for non-athletes and of course addressing diet and protein specially for WFPB people 🙏🏻 Many thanks to Zoe for inviting Dr. Sims and thank you Dr. Sims for sharing your knowledge and I am learning a lot from your book ‘ Next Level’. 🙌🙌
The info on fasted training is game changer. I have been lifting and some sprint training and mobility, but fasted - because I am doing it first thing in the morning. Around 6-7am or 7:30am. And I’ve steadily been gaining weight, both lean, but also fat. I am not a super-athlete, just recovering from some injuries and making myself more mobile and strong. I am excited to do more, but I will eat - even if it’s just a date and nuts. I’m not usually hungry, but maybe if I have an earlier dinner, it will make that pre- workout meal not feel so heavy. Thank you.
You may want to take a look at her recent interview on Huberman’s podcast. There she explains that she also trains first thing in the morning, and that what she has is a protein shake with caffeine if starting in the next 30 min, and if starting like one hour later, she will add some carb. I don’t remember her exact words, so you’d better double check it :) After the training, she says it is important to do a proper meal within 45min-1 hour for women.
I thought I was losing my mind 20 years ago when I was going through this. All the doctors wanted to do was put me on Prozac, and I wasn’t a candidate for HRT. The thing that helped me the most was weight lifting, and it made such a difference in how I felt both mentally and physically.
Fantastic, just what I needed! Please have Stacy back again!!!
Very informative and great to hear it discussed as a REAL thing by scientists and Doctor’s alike . I remember visiting my Doctor about three years ago and stating I was peri menopausal. My Doctor pulled a face and said what’s that ?! I hope more health care professionals are also getting to grips with all this
WTF?
@@formisfunction1861 my GP said the only things he knew about menopause were what his wife was going through!
Thank you so very very much. Groundbreaking and absolutely spot on in all ways. A retired nurse and fitness professional for decades, I so wish I had understood this back in the day: for both my personal health and for my students. At 68. and thanks to Stacy and her team's marvelous research, I now feel so much better equipped to navigate these latter years whilst enjoying a more vibrant and robust health span. In the USA, such an important timely message due to the numbers of boomers coming "of a certain age." So grateful.
I just wish this had been available for me 20 years ago!
I wish she would address the post-menopause crowd too. It bums me out that "this is nice, but, uh, I'm beyond menopause..."
I like working out in a fasted state, I am post menopausal and feel the most energized. So I won’t change that because it’s working for me.
Great podcast. There seems to be more and more information getting out now which is great. I do find though, more is on peri menopause , would be a benefit to a lot of people who have been through this solo and now are in post menopause to have an in-depth discussion on the ways to help them more 😊
Yes, I totally agree. There is a whole generation of us that did not get HRT and there is hardly any information and advice for us
I'm in the same boat - post menopause and losing muscle mass. How do you build it up again and hopefully not too late
thank you for the video! the topic was very useful to me. struggling with work stress and weight gain, i found myself in a tough spot. luckily, i discovered Aspect Health services, which helped me immensely. by implementing personalized strategies and stress-management techniques, i managed to regain balance in my life and shed the excess weight. now, i feel more equipped to tackle work stress effectively. grateful for the newfound harmony in my life.
This was so helpful. I’m nearly 59yo I’ve been doing HIT with resistance training at home 3x a week for a while now. I use an online app centr, I really enjoy the trainers and the diversity and flexibility in the sessions. I’ve Lost weight, built strength and toned (must admit I do like my little biceps 😂), I have plateaued with the weight (mainly barbell). I have been doing it fasted, mainly because I’m lazy and hate exercise, I do first thing after getting out of bed before my brain has a chance to stop me 😂. I will try to eat something beforehand after hearing this as the reasoning makes sense to me. I’m extremely grateful for this episode and the information ❤
Excellent job of summarizing and detailing what Stacy is saying
Wow. This video is one of the most helpful if we are talking about workout when you are perimenopausal woman. I am in quiet shock now. THANK YOU SO MUCH. I was actually working out first thing in the morning (fasting). New routine from today!
Finally a podcast episode on the topic with accurate and applicable information! Thank you! So happy I found this!
I really appreciate the detailed explanation here for what may be appropriate during menopause to shift and help these dreadful symptoms and build a strong body for the future.
It is more specific than any advice I have received so far after a diagnosis of breast cancer, trying to live with the side effects of Tamoxifen, enduring a difficult menopause and recovering from cancer treatment. I am knackered!
But this gives me hope.
Thank you.
Loved every minute of this interview! So much valuable new information for me as a 55-year-old woman living life post menopause.
Please consider discussing using resistance bands instead of free weights.
Also, isometric exercises have been shown to help our vascular systems better than cardiovascular. It would be great to have an episode on these..
that’s sure but all this woman wanted is to prove that women can lift heavy weights like men, science has nothing to do with her, this is just cheap ideology masked by science data
I was going to write about it. Thanks for mentioning it. I went from resistance bands to overcoming isometrics and love it.
Dr Stacy,
Thankyou so much for this intelligent and in-depth training podcast. After many years of dipping in and out of exercise (through no fault of my own) you have filled in the gaps in my knowledge helping me to get back into serious training. I’ve recently joined a gym again and after having an induction was told that my biological age is 62 which is encouraging as my chronological age is 71. I’m now going back to training armed with knowledge! Thankyou. Oh. And I’ll definitely be buying your book(s)
Iam perimenilopausal, and after four years of suffering heart arrhythmia (PACs), and trying lots of things, I read Dr sims. I made sure to start eating soon after waking, and they literally disappeared over night and have not been back in six months. I'm so so grateful for dr sims, she changed my life.
Post menopausal women would greatly appreciate more information about the physiology, nutrition and appropriate movement practice given the worry about osteoporosis and difficulty in maintaining muscle tone.
Big fan of Dr. Sims. I took detailed notes from this.
I wish the men who interviewed her would just be interested instead in learning instead of qualifying in some variety that they personally are a man and how that does or doesn’t relate.
Very informative, thank you. As a perimenopause woman and a marathon runner I can totally identify. I would have liked to learn about eating for us women also in perimenopause.
This is the best interview with Dr. Stacy Sims I've heard so far, and the best thing out there on the topic of menopause and what to do about it. The interviewer's summary at the end was excellent and very helpful. Five stars and thank you!
The problem was the awful pain and fatigue that came after doing what was my previous normal level of activity.
I was 48 and felt 84.😢
This is helpful information. I regularly have days when I simply don’t have the coordination for hiit or sprint style training. I’m wondering, might there be days better suited to lifting and other days better suits to sprints?
This….
Do you feel better?
Thank god someone is not being negative about hit. I force myself to lift weights but as so many people are now saying do zone2. I dropped hit even though it made me feel amazing. This is great news I can go back to hit again and even though I was over 50 a combo of hit a bit of running with resistance training had me in the best shape of my life. I now know it’s good I am delighted to go back to it. Thank you very much walking is so boring and it takes forever
❤ this
I always exercise on an empty stomach, and have done ever since I started resistance training over three years ago. My resistance training and swimming are done before breakfast because that's what suits my day. And I have definitely improved my lean mass and decreased my fat over the 3 years I've been doing it.
I was thinking this same thing. I have always done my running at 5am on an empty stomach and even my gym training. Now that I'm 50 I'm worried about this comment in this podcast because my training has a bigger purpose now than just keeping slim.
@@TriciaDawnWilliams I wouyld say, just keep doing what suits you. There are so many 'rules' telling us what we must or mustn't do, but if the way you work out has worked for you so far why would you want to change it?
There will be exceptions. I have metabolic genetic mutations frex. I'm not metabolically normal so I need an approach tailored to me. What Sims is missing (along with the rest of medicine and the fitness industry) is this nuance. Experiment and do what works for you.
Jonathan tickled me...he was so honest about tracking... just like most men I have conversations with... once they hear "period, pregnancy, or menopause"...their mind wanders a bit. Thank you so much for shining a light on this topic, and thank you Stacy... wonderful talk. We definitely need more advocacy in this space. ❤
We definitely need to talk more about the menopause!
Great episode!! At 53 helps me a lot . Post menopausal. Struggling with what the heck is happening to me. Been strength training for ever.
Me too!! I'm 54
Yes she is very lucky to have a daughter able to help her , as she is a fitness professional….
Most of us can’t afford this level of assistance, with a personal trainer.
If you go to the Y or other public gymnasium you can hire someone to create a program for you and show you how to do it, and then you do it on your own. On RUclips there are many weight lifting programs. You can download one, you don’t need to subscribe.
Omgosh, she looks amazing. ❤ she must know what she’s talking about. We need more of this.
this video made my decision to subscribe to your channel! This is the singularly most valuable bundle of information I ever found on menopause, exercise and health - and believe me, for the past few years while I've been going through it, I have searched for whatever could help, and found very little. The sex-based gap in medicine/health-research & information is horrific... think: we have more research on illnesses that affect a few percent of the population than we have on menopause, which affects ALL females = 51% of humanity! So a deep, heart felt thanks to Dr. Stacy Sims for doing the work, and to ZOE for helping to get the info out there.
Check out Louise Newson.
UK-based, but very up-to-date and exhaustive info on menopause. ✅
We hear SO much about perimenopause. Information aimed toward women 50 and under. Those of us who are post menopause seem to be ignored. We need talks for post menopause exclusively.
I have found the same thing. I’m 73 and find it is almost impossible to find help.
Loved this I listened twice. I work out with improved health - u tube. It’s great for the over 50’s and lots of exercises to choose from. Diet is so important too.
This was so informative 👏🏼 and Johnathan- your recap was so so helpful 😊
I have been listening to a lot of interviews with Dr Sims and this interview is by far the best. Thank you for asking all the right questions and clarifying what she said so the average person can understand. I think she’s amazing and I’m so glad to now understand in more detail her message.
Same
I want multiple companies to create their version of a continuous hormone meter measuring free t3, free t4, insulin, pregnenolone, progesterone, testosterone, estradiol, estriol, estrone, etc. I want to see patterns bc there really isn’t a great way to measure hormones and deduce enough information. like the continuous glucose meter, a plethora of factors, choices, situations will affect numbers. We need more data.
👆 This!
I'm in postmenopause, and I do intermittent fasting. I train at my gym, and I never eat before I train because I would feel really sick if I ate. So I think to each's own. I found that doing intermittent fasting, I no longer have night sweats and hot flashes.❤
Absolutely fantastic episode : ), but please ZOE (or any podcaster who ever discusses menopause) always please discuss whether there is an difference at all with the advice if women are on HRT/MHT. I'm sure that all women would benefit from this advice am I will definitely apply it, but I am always left wondering if there are any differences to women that take HRT - all the presenter has to do is state whether there is or is not any differences to the advice. Also as some women never get symptoms (like my 55yo sister), other women get mild symptoms, or some have major symptoms (like me prior to HRT) does that also make a difference to anything. It probably doesn't but as HRT is very rarely discussed in a lot of podcasts about menopause I am always left wondering and it is bloody frustrating : / Again it was really interesting, but again I am left wondering whether it all really applies to me....
This was the episode I was waiting for. I’ve learned so much.
Love Dr Stacy! ❤❤
Amazing, thank you so much for this brilliant episode. From personal experience I would recommend a personal trainer. I am so much fitter now after having a trainer for a year. Helps with motivation massively, the only downside is cost, but for me, totally worth it.
You’re a legend Dr Sims - this information is a life line to me. So glad I discovered this channel. I’ll be putting your recommendations into practice once I recover from my current bout of COVID. Evidence based research is gold standard for me!
Ok...Thank you for this discussion. Im going to have to do a deep dive. Im Post Menopause and exercise every morning, fasted. I thought I was doing the right thing, resetting my Circadian rhythm, and working out on an empty stomach...mixing my routine up with cardio, light weight training and yoga. But my Thyroid levels are low, I often have no energy, am losing hair...and muscle.
Time to re-evaluate.
Thank you for bringing on this guest speaker! How informative. ❤
Brilliant episode. Thank you! I was surprised I hadn't heard of her before but found the information she shared really helpful and illuminating! Some of the ideas I was already familiar with but she definitely took them deeper.
🎯 Key points for quick navigation:
00:00:13 *🏋️♀️ Dr. Stacy Sims challenges the stereotype that women should avoid weight training, advocating for research-backed strategies to empower women's fitness.*
00:00:41 *💊 Many women experience mood changes and fatigue due to perimenopause but often receive medication for stress or depression instead of addressing hormonal changes.*
00:02:19 *🚫 Women should not maintain the same fitness routines during menopause as before, due to hormonal and physical changes.*
00:02:59 *❌ Exercising on an empty stomach is not recommended, as it can worsen symptoms during menopause.*
00:03:24 *🚴♀️ A common misconception is the focus on moderate-intensity exercise for menopausal women, which is not effective for necessary adaptations.*
00:05:56 *📆 Menopause is a single day marking 12 months without periods, with significant changes occurring during perimenopause that often get mistaken for menopause.*
00:07:06 *🌀 Perimenopause involves irregular hormone patterns, affecting muscle strength and causing metabolic irregularities, unlike the steady hormonal cycles before it.*
00:08:03 *🔄 Exercise during perimenopause should focus on stress adaptation to mimic hormonal responses from younger years.*
00:09:28 *💪 Lifting weights and high-intensity training are emphasized over moderate exercise to maintain muscle mass and strength in perimenopausal women.*
00:11:05 *🏗️ Estrogen is crucial for muscle and bone health, influencing muscle contraction and strength, which declines with fluctuating levels during perimenopause.*
00:14:06 *🌡️ Hot flashes arise from neurotransmitter imbalances affecting the hypothalamus' temperature regulation, not solely blood vessel responsiveness.*
00:17:09 *🌍 Exercise can stabilize mood and serotonin levels, decrease hot flashes, and enhance gut health, impacting menopausal symptoms positively.*
00:21:53 *📉 Hormonal fluctuations can cause rapid and unpredictable changes in body responses, leading to symptoms like hot flashes during perimenopause.*
00:22:52 *💪 Importance of resistance training is emphasized for building muscle, countering past misconceptions about bulking up.*
00:24:01 *🏋️♀️ Begin with mobility exercises before lifting weights to avoid injury and build a foundation in movement.*
00:25:49 *⚡ Heavy lifting promotes muscle growth through a nerve response, compensating for the reduced estrogen influence.*
00:27:24 *✨ Gaining muscle mass requires intense, focused effort rather than prolonged workouts; unlikely to cause unwanted bulk in menopausal women.*
00:29:58 *🧠 Cultural perceptions can misguide women into focusing solely on cardio; strength training is crucial for long-term health benefits.*
00:32:59 *🏠 Online fitness resources and home workouts offer accessibility for those intimidated by gyms, aiding in adopting strength training at home.*
00:35:17 *🚸 Playgrounds can be an alternative for strength training when gyms are inaccessible, using existing equipment creatively.*
00:37:04 *🌟 High-intensity interval training (HIIT) benefits include reduced cortisol and improved body composition, vital in menopause.*
00:40:35 *🏃♀️ Examples of HIIT include short, intense exercises like burpees or sprints, improving metabolism and muscle efficiency.*
00:42:04 *🔥 Sprint interval training (SIT) involves maximum effort for short durations, aiding in reducing menopause-related issues such as hot flashes.*
00:43:37 *🏋️♂️ Incorporating intense exercise even in short bursts during resistance training routines can be beneficial for managing body changes.*
00:45:09 *🌿 Resistance training should be prioritized 2-3 times a week, with sprint intervals integrated for time-efficient fitness routines.*
45:37 *⏱️ Time-efficient workouts are key as midlife responsibilities increase, making gym visits challenging.*
46:32 *📚 Several resources and programs are available for creating a structured workout to fit menopausal needs, including books and personal trainers.*
47:26 *👟 Incorporating interval training into daily activities, like walking, can significantly benefit fitness during menopause.*
48:48 *💪 Plyometric training involves explosive movements that can enhance metabolic control and improve bone density without necessarily requiring jumping.*
49:41 *🌟 Regular impact exercises, such as jumping, can improve bone density in women with osteopenia.*
51:03 *🚫 Fasted training is generally not recommended for women, as it can lead to adverse effects like decreased lean mass and altered thyroid function.*
52:53 *🔄 Impact of fasted training is different in women compared to men, making it unsuitable for women's health goals.*
57:36 *🏋️♀️ Heavy weight training, sprint interval training, and plyometric exercises are effective strategies for managing fitness during menopause.*
59:29 *⏳ Even with limited time, combining resistance and sprint training two to three times a week is an achievable and beneficial strategy.*
01:00:23 *🍽️ Combining tailored exercise routines with proper nutrition is crucial during menopause for long-term health benefits.*
Made with HARPA AI
Another brilliant episode, not sure how I missed this, it was aired a month ago! I hadn’t even heard of peri-menopause until a few years ago, and being as I’m 45 I was probably already in it then. Only in the last year have I got more interested in my hormones and the role they play in everything that happens to my body. I want to live a long and healthy life, be able to stay active and independent.
Menopause and Perimenopause are mentioned often. Would you recommend similar approach for post menopausal women?
I think menopause and post are synonymous.
She talked about this woman to follow on RUclips... Training with Joan. 60 plus woman working out.
@@ingridmorgan7893 It's not the same. HRT is not recommended for post menopause, for example.Post menopausal women don't have the option to supplement estrogen and progesterone - it has side effects for women over 60, and is rarely prescribed.. For example, hot flashes aren't usually an issue. Menopause is the "change" for that year or so --the changes our body is going through. Post menopause is that the changes are DONE. It is what it is. The whole discussion about "estrogen levels changing" isn't an issue at all. It's past tense for the menopausal crowd.
Welcome to the hellscape of perimenopause and a patriarchal medical system.
More on this topic please, as the research is coming out!! Thanks Stacy ❤
This was so amazing!
Thank you.
Saw this video by accident. I was dozing and needed to stay awake and flipped thru youtube. I immediately subscribed Shocked to hear that I should not exercise on empty stomach!
Please I have spinal stenosis and been told not to carry loads. Please refer me to a video that will show the right exercises for my condition. I'm 52+ years
Thank you so much
That is the best explanation I have ever heard of a hot flush. I stopped them thankfully - 6 years ago.
How did you stop them😊
Dr. Sims is really excellent. Thank you.
I am 66yo, had my menopause at 52. I was having osteoporosis at 50 which I thought I already have before 50.
I have had good care and advice from gp. Glad I collaborated with her.
Now at 66yo, I recently started kendo and passed my first grade, entry level to Kendo, 6Kyu
6Kyu@66yo 🎉🎉🎉🎉🎉
??
A women’s post menopause years can be as long as 40yrs. Would be useful to include 65+ yrs exercise plans. I teach older groups and pelvic floor issues and prolapse (common!) are a real issue and means jumping and HIIT not really practical
Yes please!!!
And that also affects how heavy you can lift in the gym
And most of the women who are older did not receive the benefits of HRT…so their outcomes may be more severe (vaginal/urinary atrophy, bone loss, cognitive decline etc).
This is super-interesting. Though I'll find it difficult not to exercise on an empty stomach, due to acid reflux.
HRT plus IF and daily movement helped me get through menopause beautifully. Yes, I exercise in the fasted state. Feels better.
It doesn't need to be a meal - I have a little bit of greek yogurt, flax and blue berries - high protein and fiber :-)
Lots of fascinating information that I will love sharing with my female friends. And using for myself ofcourse. 😄
Personal sidenote: I always train fasted. I get sick to my stomach (sometimes violently) if I eat before working out. Even a cup of tea can make me sick. Where does that leave me, I wonder.
I would say it means you need to eat something earlier and not directly before, so that you have some fuel in your system.
I love these golden conversations 🙏🏻🧡 Can’t wait for Zoe to come to Belgium 🇧🇪 Hope it’s on the calendar for 2024?
Thank you this was great to hear!! I’ve been struggling for a couple of years and my thyroid has gone under active but from what I’ve heard if I change my diet habits and exercise routine this may in turn help with all my health problems and lose weight in the process!!
Best episode ever thank you . Give me so much hope!😊
Thank you for speaking and showing yourself. It’s so hard to learn and grow 😭
Excellent conversation. Thank you both!
Really appreciate this podcast. I am post menopausal, on HRT patches and still get hot flashes.
Great information! I love the way this host interviews. He keeps it interesting & focused on the topic. The wrap up is always a great review. I leave remembering all of the key points. 🤗
Absolutely brilliant session loved it !
I would love it if Dr Sims would right a book for beginners with a programme. Her books give examples using very fit women.
Fantastic episode!!! newbie over here. We truly need more episodes like this one.
Incredible information! I cant wait to apply some of Dr Stacy’s wisdom.
Very eye opening. Thank you for this great interview!
This was an excellent podcast!!🎉
I'd be interested in what she suggests women eat BEFORE exercise.. is it carbs or proteins? And how long before? I find it really hard to eat before any training. I've been training and lifting and running fasted for years...
Not fasted doesn’t mean you have to eat a big meal, just that you should have eaten something. I would imagine eating a small but “normal” balanced meal would be ok, as in a typical mix of protein, carbs and I always have half a plate of leafy greens etc. But you need to see what feels right.
And you should wait as long as YOU need to for the exercise to not cause indigestion or feeling sick.
This is the whole problem with advice today, so many people want and need to be told exactly what to do, when and how. We have forgotten to listen to our bodies, we are so out of touch, missing the messages and signals we get every day.
At least 15g of protein and about 30g of carb prior.
I've consistently worked out for over 10 years, and I understand her explanations but someone starting out doesn't understand 80% percent of max means. Also it's contradictory to say lifting heavy is good because its low rep heavy weight, and then she says HIIT because moderate intensity is bad. All my workouts when I lift are moderate intensity. So which one is it? I also don't think the average person in peri or menopause can do squat jumps.
Totally agree. She's also not taking into account joint and other health issues women could have as they age. Many women in menopause suffer terrible joint pain and rapid bone loss. I was an obsessive resistance trainer in my 40s and I don't think having low body fat did me any favours. My oestrogen levels went into free fall when menopause started at 49 and I was in palpitation hell. It has affected how I can workout.
HIT and HIIT are not the same thing. I train people with high intensity strength training, and the protocols were originally designed for osteoporosis prevention in women 50+
Unlike HIIT there is no jumping, no burning through adrenals, no raised cortisol because the training is high in intensity but short.
Does this advice still apply if you're on HRT?
I can’t sleep and was wanting to listen to this, but if I do fall asleep, that loud music at the end will wake me up with my heart pounding. 😆 I’ll add this to my playlist and will hopefully get a chance to listen. Why can’t YT have a sleep feature??
Edit: Found it on the iPhone Podcast a p p, which does have a sleep feature. 🙏🏻
I found this informative & helpful but wonder what kind of weights to lift and how as I have never done any lifting in the gym at all. I want to do it safely & correctly.
Wow! Thank you so much. I’m really new to print on demand but I have a good 30 listings in my shop. And when trying to find mockups, I noticed all the AI mock ups looked absolutely horrible, and nothing like the product. So when searching for an answer, I found your post! I’m looking forward to listening to your other video on how to protect my shop.
This was so informative. First time listening to Zoe and Dr Sims. Really enjoyed this! I like the recap at the end. Thank you I subscribed 😃
This was really useful. I knew resistance/weight training was important during perimenopause but didn't know about the need for daily bursts of anaerobic and pylometric exercise. I also didn't know about the dangers of fasted exercise, which I've been doing several times a week due to a busy schedule. I'll try to have something like a protein shake beforehand in future. Thanks so much for this video!
Can you please make an episode on osteoporosis and best nutrition and foods for strengthening the bones?
That's another big issue with menopause, most women already have osteoporosis from menopause
But then other women like me have osteoporosis from years of over exercising with under-eating and years of amenorrhea , we need some help over here ,, good education on how to strengthen and save our bones
I agree, we need this episode. Estrogen helps maintain our bone density and it has a steep decline after menopause. Most people are unaware of this. And I have been searching for information on how to maintain or increase our bone density and I'm having trouble finding answers. Doctors aren't helpful, they just don't have any useful info for me- they say we can't do anything about it. I just recovered from a foot fracture at 45 years old, and this is what has made me aware of this issue, most women are unaware until they already been diagnosed with osteoporosis. My trajectory to osteoporosis would be around 25-30 years after menopause. 15-20 years after menopause I would be at osteopenia. And my bone density is currently normal, so I assume this is a typical picture. HRT sounds like it helps as it provides estrogen, and strength training (doing 1-5 reps at 85% of your 1 rep max, for compound movements) but again, I'm unclear on a specific protocol as the info I can find is sparse.
And a lack of hormone replacement which prevents bone loss…
@@tanyawalker1673 I just saw an episode from the Strong Sistas RUclips channel
Where they had a doctor talking about how estrogen is not good for women she even said that flax seeds and chickpeas are terrible and how we've all been brainwashed to believe that estrogen is important
I don't know what to think of that episode because I've been hearing for years and estrogen is so important , I'm scared of taking hormone replacement myself but even if I wasn't I don't think it's something I would be able to afford, you can check out that episode on the Strong Sistas RUclips channel and see if you agree or disagree with what that doctor says about estrogen
I'm just confused after watching that episode
@@r8chlletters but what about women who can't afford or don't want to take Harmon replacement? There has to be some options
Nutrition is very important but there's so many mixed messages on what's the best nutrition for bones, all I know is I Don't want to eat a carnivore keto low carb diet
I would be so miserable eating that way despite some people claiming it's good for bone health but I'm not sure about that
Recently purchased a Bellicon jumper and started jumping 😉😊
I am perimenopausal and my cortisol and estrogen was previously high and progesterone was low. I had all the symptoms of peri, plus I developed fibroids, Aneamia and I had a stroke because of these imbalances. They caused a clot after over exercising (running) when I was 43. I’ve since had a Mirena progesterone coil fitted 3 weeks ago for the periods and I cannot praise the thing enough. I feel so much calmer, I can sleep again, my sex drive came back, my acne has gone, I’m losing weight, muscle mass has gone up 2lbs in 3 weeks, my period is 100ml instead of 1 litre. Honestly it’s the best thing ever! I had no idea I was so low in progesterone and that I was so sick. I now feel 25 again. I think there needs to me more info out there on how peri can be a stroke risk too.
I just got off progesterone for the most horrible side effects ever. I didn’t know about blood clots and strokes. I also over train. I’m going to revisit getting back on in a couple weeks after I recover from these side effects. Thank you for sharing that. It’s very useful!
@@PinkelefantZ3 the coil gives a lot less progesterone than the pill I believe. However I did get a progesterone rush when the coil was fitted. My body lapped it up. I won’t say I feel 100% but I think that’s more to do with my estrogen levels trying to settle with the new coil. It’s taking some time to get used to. I feel better though undoubtedly. I also have large fibroids due to the previously high estrogen levels.
I’m 47 and what I believe, I’m in full perimenopause. The biggest issue I’m facing is Bloating!!! It’s horrific! Help!!!!
Try Good Belly Probiotics found at Whole Foods or sprouts in you gift section. Non dairy
Been taking them for 13years and bloating, constipation have been gone.
this is a great episode on something I had v little knowledge of and it was so relevant. Many thanks to both
Thank you so much for doing this podcast! So much good information :)
Great episode. Thank you for asking the pertinent questions that were on my mind too
Amazing, l totally get it now. Thank you so much to both of you 💝 💪🙏
LOVE this episode. Thank you so much. I do Jump rope (Crossrope) and love it