I've been on a Dr. Sims binge this week & this is by far my favorite interview! Even though she's not saying anything different from what was reviewed on other podcasts, how these particular questions brings out her message in such a concise way, covering things only glossed over elsewhere, and really letting her lead the way organically without steering more towards the interviewer's concepts & understandings, it's amazing Thank you so much!
That’s so funny same here. I came across her with one interview that was extremely dense and full of really technical jargon and now I want to keep listening and learning from her to life, fully understand all the details she can share. The power is in the details in this case and this interview definitely brought out great applicable information. 🙏 Thanks
What kind of protein do you suggest? I've been trying to up my protein without supplements by using whole and unprocessed foods but this is difficult to do without also increasing my fat intake. I am not against fat - in fact, I'm happy to eat good plant based fats (olive oil /nuts etc) but I end up eating more than the recommended amount in order to increase my protein. I am also keen to eat more plant based proteins but I'm not vegetarian or vegan. Can this be done or do I need supplements?
I manage with chicken turkey fish (sardines salmon with bones and skin) and lots greek yoghurt /kefir (with lactase drops😂) Do have lentils but they are quite low in protein so would struggle if depended on them. Loads veg and some fruit but my cronometer app tells me they hardly contribute
@@asr9217 Thanks, I think I need to up my meat intake. I've been mostly eating plant based/veggie but really struggling to get enough from beans, pulses, tofu, eggs and yoghurt.
Try looking at it this way: living independently as long as you can. Not having to depend on someone else, say, carrying your groceries or helping you dress, or taking you to appointments, stuff like that. And yes, living longer with a good quality of life. 🙂
I love Stacy Sims. She has changed my life and I am 63 and a personal trainer. My clients are all women my age or older and I feel like I am helping them so much more based on her research, as well as that of Gabrielle Lyons.
@@Kelly-vc4rs maybe you can try battle ropes in the gym? That’s what I do. I find it hard to run as intensely as I need to and not injure myself. Also you can try it on a stationary bike.
I just turned 50 & I have lived in and out of the gym for years. I've gained 50lbs in the past 5 years! This explains so much as to WHY I have not been able to lose weight even with strength training 3-4x's a week since January. I've gained weight. My body re-comp is slowly changing.
Stacy, does this protocol mean even when a postmenopausal woman is on HRT with estrogen, progesterone, and testosterone replaced? I would think that the replacement still makes us way lower than younger women. I am on HRT and have so much more stamina than other women my age, but certainly can't compete with a young female top athlete. I do resistance training and HIIT along with yoga. My HR gets up for sure with HIIT. I just learned that I have to take at least 6 capsules of creatine to get 3 grams! I was only taking one! Thank you-I love this!
I am on HRT and have the same questions. Thank God I just found Dr. Sims It is so frustrating how little information is provided in mainstream and that we are struggling to find answered from a you tube video.
@@26evajdiazget a referral to a specialist and state clearly you’ve had no period for at least 12 months and indicate severe symptoms. Do your research and come to your appointment prepared with printed documentation of current research showing the preventive benefits of lifetime HRT. That or have partial or full hysterectomy. That will guarantee HRT but you still have to ask for it and indicate you accept any risk. The testosterone you will only receive if you indicate sexual dysfunction (no orgasm). Remember they start you on the lowest possible dose so schedule your follow ups every 60 days and don’t settle for less than 85%+ better as far as symptoms go. They can’t test levels of E or P but will ask for annual draws for T as it’s not FDA approved for women yet. You may need 5 appointments in a year to get the right levels of E and P so be prepared to keep going. I needed 4 appointments to get to what my mom and aunt take 2mg E, 200mg P, .75gm T. HRT usually solves nearly all symptoms. They literally start you at .5 and raise it another .5 which is irritating but that’s the protocol. Some women take more than I do but mine is the low end of the higher dose range. It’s different for everyone. And don’t forget estrogen cream for you vaginal and urinary health. Atrophy is not good and you may need direct treatment as a preventive of that. Good luck!
This was one of the best interview that I have heard so far with Dr. Sims; in the sense that a lot of other interviews is focused on athletes at different stages of their life while training still competitively. I am at the beginning of my menopause journey though almost sixty years old and though the protein and high intensity and heavy resistance training is always mentioned in the interviews, but for the first time I understood that early menopause training can be like peri menopausal training! I have been doing weights for the past 6 months and have a way to go to achieve 3-5 reps for 3-5 sets just to avoid injury 🙏🏻
Wow, you just explained why I hated and could not tolerate cold showers, why they made me feel not invigorated, but flattened, anxious and ear-achey. I persisted and persisted and it never went away, I felt awful after them, so eventually I stopped. I felt like some kind of cold plunge failure. This winter I got chillblains on my hands - red and swollen - from the air temp being about 8 degrees celcius, so there's your Reynauld's type responses for you.
Word is out that we need a lot more protein. It is so hard to get enough! I have a strong, lean body, but my muscles are so small! I am keeping lean mass (I lost a LOT when I got COVID a year ago). I got most of it back, but I just can't build my muscles up bigger. I just weigh 117 lbs. at 5'6". At least I am not losing it, but I am trying to boost my weights and do fewer reps.
Thank you!!! This interview was fantastic!!! More of this please🙏🏻🙏🏻 I'm in late post-menopause and trying to figure out what to do at this stage of life.
Thank you so much for this superb interview with Dr. Sims, which I will be sharing broadly across my networks for all women and those who care about women’s health to consider and implement. Truly appreciated! ⭐️⭐️⭐️⭐️⭐️
LOOOOVE Dr Sims! It is incredibly refreshing that science (and the world in general) is starting to pay closer attention to the nuances of women’s health. Dr Sims is dead on when she says that women are not just small men-we are complex and amazingly adaptive creatures! If one doesn’t agree or hasn’t thought about this, consider all the changes a women’s body makes through each trimester of pregnancy! Research in health is necessary, but I personally find women’s health to be much more fascinating than men’s health (it’s not my intention to degrade men here) . To me this kind of research is akin to studying chemistry vs biochemistry 😊
I am prediabetic, work out very regularly, eat protein. I was on Ozempic for the Prediabetes. It helped with body fat. I regularly strength train. I had to switch to Trulicity due to supply issues. It does not quiet the food noise as much. People on these meds, still have to watch calories, regularly exercise and lift weights to be successful. It is NOT an easy way out.
Excellent video! Can anyone give an example of a meal plan that has 115 grams of protein a day? I know it should also include at least 25 g of fiber. I can’t come up with a good plan.
I start my day with oatmeal mixed with hemp seeds and nuts and fruits. Sometimes add pureed silken tofu for more protein. It has okay protein, carb, and fiber mis in my opinion. Lunch something with either chicken or fish. A snack of greek yogurt with blueberries. And then dinner is bread with some deli or cheese or avocado or something else. It does not give me 116 gr of protein, though. i rarely manage that on food alone. I;d add 20 gr of protein powder. Best way to find out your macros is to weigh and record with a food app what you eat in a day. Only for a few weeks to better understand the nutritional profile of what you eat and then you can make adjustments.
Amazing information Stacy ... thank you so much!!! As a medical herbalist who this info is so so helpful ... Will be incorporating all this information into my practice...❤🌿
Since menopause I find myself constantly with injuries... This has slowed me down soooo much... I feel if I start sprinting I will get more injuries...hmmm I was a sprinter my whole adolescent life... I loved it...
Doing it on my rebounder... Is that the same?... I am trying to find a new life for my post menopausal body and mind... Menopause is not friendly... Right when I think I have it figured out, I fall several steps backwards again... I have sooo much muscle wasting... Make myself get 120 g of protein daily... This is such a learning curb... Love you videos and knowledge... Thank you for sharing
Tracy are you taking HRT? I find it’s night and day and I’m back to my old self. I highly recommend seeing a specialist and finding out what’s a good fit. The research now has been completely reversed on HRT. In my case I also take testosterone and it’s an imperative for me to have strength stamina and confidence. Good luck to you :)
Thanks for covering women's physiology, Stacy Sims is the best! I'm interested in her take on cold plunges for women with Raynaud's. She mentioned icy water is bad, but how about even getting into the temp recommended and having hands go white. Good to cycle through that phase or try to avoid it completely?
I think she mentioned it didn't need to be ice cold plunge. Bath tap water would do it. It's cool enough. Or a cold shower is my practice. But she's encouraging sauna over cold plunge.
What do you thing of padel ? I do it because of the fun , and supposedly people get thinner because it intense and last 90 minutes , but although it’s fantastic for reflexes and happiness 😊 i don’t get 1 pound less. Age 54
Please tell me what the appropriate rest time between heavy sets would be for menapausal women? I’ve been training since my 20’s and I’m 53 now still lifting heavy. Is a 40/20 or 50/30 (work/rest) be beneficial?
I also love cold showers & plunges! I feel so energized and empowered afterwards. Yay I did something difficult. Now I don't know what to do... I don't have a sauna and hot baths drain me after a workout... Did Dr. Sims said a women can cold plunge before a workout, at a certain temperature?
That kind of extra protein can only be achieved by eating lots of meat -is that heart-healthy? What other protein alternatives can you suggest? Do powders work?
Tofu, eggs, cottage cheese, kefir, edamame, fish, sardines, salmon, EAA, protein powder like whey, soy whey, or pea protein or bone broth or goat whey...
I've been on a Dr. Sims binge this week & this is by far my favorite interview!
Even though she's not saying anything different from what was reviewed on other podcasts, how these particular questions brings out her message in such a concise way, covering things only glossed over elsewhere, and really letting her lead the way organically without steering more towards the interviewer's concepts & understandings, it's amazing
Thank you so much!
That’s so funny same here. I came across her with one interview that was extremely dense and full of really technical jargon and now I want to keep listening and learning from her to life, fully understand all the details she can share. The power is in the details in this case and this interview definitely brought out great applicable information. 🙏 Thanks
What if you have a problem digesting proteins?
What kind of protein do you suggest? I've been trying to up my protein without supplements by using whole and unprocessed foods but this is difficult to do without also increasing my fat intake. I am not against fat - in fact, I'm happy to eat good plant based fats (olive oil /nuts etc) but I end up eating more than the recommended amount in order to increase my protein. I am also keen to eat more plant based proteins but I'm not vegetarian or vegan. Can this be done or do I need supplements?
I manage with chicken turkey fish (sardines salmon with bones and skin) and lots greek yoghurt /kefir (with lactase drops😂) Do have lentils but they are quite low in protein so would struggle if depended on them. Loads veg and some fruit but my cronometer app tells me they hardly contribute
@@asr9217 Thanks, I think I need to up my meat intake. I've been mostly eating plant based/veggie but really struggling to get enough from beans, pulses, tofu, eggs and yoghurt.
@@sarah.gilman I'm a female vegan bodybuilding and I eat a lot of whole grains and legumes.
Protein powder! Put it in a smoothie
Same here. The good thing is veggies also do not have a lot of calories and have some fiber.
What is a sprint.
The underlying assumption here is that living longer is a good goal to have. Err, I thought Nature designed us to be ephemeral…? 🤔
Try looking at it this way: living independently as long as you can. Not having to depend on someone else, say, carrying your groceries or helping you dress, or taking you to appointments, stuff like that. And yes, living longer with a good quality of life. 🙂
It would be nice if you’d address women who are on full HRT (E,P,T).
I love Stacy Sims. She has changed my life and I am 63 and a personal trainer. My clients are all women my age or older and I feel like I am helping them so much more based on her research, as well as that of Gabrielle Lyons.
Can you please share how to achieve Zone 5 when I have knee osteoarthritis? What sort of walking can achieve Zone 5? Thanks.
@@Kelly-vc4rs maybe you can try battle ropes in the gym? That’s what I do. I find it hard to run as intensely as I need to and not injure myself. Also you can try it on a stationary bike.
@@martbright I have heard of battle ropes but not tried them. Thank you for suggesting.
I’m so thankful for this woman. She has really opened my eyes on lifting at 50 ! ❤
I just turned 50 & I have lived in and out of the gym for years. I've gained 50lbs in the past 5 years! This explains so much as to WHY I have not been able to lose weight even with strength training 3-4x's a week since January. I've gained weight. My body re-comp is slowly changing.
Stacy, does this protocol mean even when a postmenopausal woman is on HRT with estrogen, progesterone, and testosterone replaced? I would think that the replacement still makes us way lower than younger women. I am on HRT and have so much more stamina than other women my age, but certainly can't compete with a young female top athlete. I do resistance training and HIIT along with yoga. My HR gets up for sure with HIIT. I just learned that I have to take at least 6 capsules of creatine to get 3 grams! I was only taking one! Thank you-I love this!
Thx for sharing! You can buy powdered creatine and add to post workout shake or smoothie.
Nice that’s good news, what did you do convince your Dr to get on HRT?
What does to get 3g?
I am on HRT and have the same questions. Thank God I just found Dr. Sims It is so frustrating how little information is provided in mainstream and that we are struggling to find answered from a you tube video.
@@26evajdiazget a referral to a specialist and state clearly you’ve had no period for at least 12 months and indicate severe symptoms. Do your research and come to your appointment prepared with printed documentation of current research showing the preventive benefits of lifetime HRT. That or have partial or full hysterectomy. That will guarantee HRT but you still have to ask for it and indicate you accept any risk. The testosterone you will only receive if you indicate sexual dysfunction (no orgasm). Remember they start you on the lowest possible dose so schedule your follow ups every 60 days and don’t settle for less than 85%+ better as far as symptoms go. They can’t test levels of E or P but will ask for annual draws for T as it’s not FDA approved for women yet. You may need 5 appointments in a year to get the right levels of E and P so be prepared to keep going. I needed 4 appointments to get to what my mom and aunt take 2mg E, 200mg P, .75gm T. HRT usually solves nearly all symptoms. They literally start you at .5 and raise it another .5 which is irritating but that’s the protocol. Some women take more than I do but mine is the low end of the higher dose range. It’s different for everyone. And don’t forget estrogen cream for you vaginal and urinary health. Atrophy is not good and you may need direct treatment as a preventive of that. Good luck!
My husbands parkinsons symptoms improve every time he excersizes, he swears by it
This was one of the best interview that I have heard so far with Dr. Sims; in the sense that a lot of other interviews is focused on athletes at different stages of their life while training still competitively. I am at the beginning of my menopause journey though almost sixty years old and though the protein and high intensity and heavy resistance training is always mentioned in the interviews, but for the first time I understood that early menopause training can be like peri menopausal training! I have been doing weights for the past 6 months and have a way to go to achieve 3-5 reps for 3-5 sets just to avoid injury 🙏🏻
Wow, you just explained why I hated and could not tolerate cold showers, why they made me feel not invigorated, but flattened, anxious and ear-achey. I persisted and persisted and it never went away, I felt awful after them, so eventually I stopped. I felt like some kind of cold plunge failure. This winter I got chillblains on my hands - red and swollen - from the air temp being about 8 degrees celcius, so there's your Reynauld's type responses for you.
Word is out that we need a lot more protein. It is so hard to get enough! I have a strong, lean body, but my muscles are so small! I am keeping lean mass (I lost a LOT when I got COVID a year ago). I got most of it back, but I just can't build my muscles up bigger. I just weigh 117 lbs. at 5'6". At least I am not losing it, but I am trying to boost my weights and do fewer reps.
Thank you!!! This interview was fantastic!!! More of this please🙏🏻🙏🏻 I'm in late post-menopause and trying to figure out what to do at this stage of life.
Thank you so much for this superb interview with Dr. Sims, which I will be sharing broadly across my networks for all women and those who care about women’s health to consider and implement. Truly appreciated! ⭐️⭐️⭐️⭐️⭐️
LOOOOVE Dr Sims! It is incredibly refreshing that science (and the world in general) is starting to pay closer attention to the nuances of women’s health. Dr Sims is dead on when she says that women are not just small men-we are complex and amazingly adaptive creatures! If one doesn’t agree or hasn’t thought about this, consider all the changes a women’s body makes through each trimester of pregnancy! Research in health is necessary, but I personally find women’s health to be much more fascinating than men’s health (it’s not my intention to degrade men here) . To me this kind of research is akin to studying chemistry vs biochemistry 😊
I boight her book Next Level- training, nutrition, adaptogens, for women in peri/menopause. 6:32 It’s an informative read and a great reference book.
Such an essential discussion. It is so great to see this finally coming through into the mainstream
I am prediabetic, work out very regularly, eat protein. I was on Ozempic for the Prediabetes. It helped with body fat. I regularly strength train. I had to switch to Trulicity due to supply issues. It does not quiet the food noise as much. People on these meds, still have to watch calories, regularly exercise and lift weights to be successful. It is NOT an easy way out.
Is IF bad even for post menopausal women? I understood that hormones were not as negatively affected for us.
Excellent video! Can anyone give an example of a meal plan that has 115 grams of protein a day? I know it should also include at least 25 g of fiber. I can’t come up with a good plan.
Chat GPT is excellent believe it or not
You can fine tune it to your own parameters 😁
If you have 647 brand bread and buns so easy to get the fiber with them. Also oatmeal.
I start my day with oatmeal mixed with hemp seeds and nuts and fruits. Sometimes add pureed silken tofu for more protein. It has okay protein, carb, and fiber mis in my opinion. Lunch something with either chicken or fish. A snack of greek yogurt with blueberries. And then dinner is bread with some deli or cheese or avocado or something else. It does not give me 116 gr of protein, though. i rarely manage that on food alone. I;d add 20 gr of protein powder. Best way to find out your macros is to weigh and record with a food app what you eat in a day. Only for a few weeks to better understand the nutritional profile of what you eat and then you can make adjustments.
Amazing information Stacy ... thank you so much!!! As a medical herbalist who this info is so so helpful ... Will be incorporating all this information into my practice...❤🌿
One of the very best podcasts I’ve heard in a long time! Thank you so much.
This interview is amazing! Thank you for su much good and detailed information 👏🏻👏🏻
MBG, you are looking very healthy/rested these days, and happy too. 👍
Brilliant interview.
Since menopause I find myself constantly with injuries... This has slowed me down soooo much... I feel if I start sprinting I will get more injuries...hmmm
I was a sprinter my whole adolescent life... I loved it...
Doing it on my rebounder... Is that the same?... I am trying to find a new life for my post menopausal body and mind... Menopause is not friendly... Right when I think I have it figured out, I fall several steps backwards again... I have sooo much muscle wasting... Make myself get 120 g of protein daily... This is such a learning curb... Love you videos and knowledge... Thank you for sharing
My body thrives in the sauna... I need to get back to it...
Tracy are you taking HRT? I find it’s night and day and I’m back to my old self. I highly recommend seeing a specialist and finding out what’s a good fit. The research now has been completely reversed on HRT. In my case I also take testosterone and it’s an imperative for me to have strength stamina and confidence. Good luck to you :)
At 75 I'm well into menopause. Thank you for addressing this group of women! Going to change a few things up starting today.
Thanks for covering women's physiology, Stacy Sims is the best! I'm interested in her take on cold plunges for women with Raynaud's. She mentioned icy water is bad, but how about even getting into the temp recommended and having hands go white. Good to cycle through that phase or try to avoid it completely?
I think she mentioned it didn't need to be ice cold plunge. Bath tap water would do it. It's cool enough. Or a cold shower is my practice. But she's encouraging sauna over cold plunge.
♥️🤣I just come in at the end and close 😆💕
I tried taking creatine but my hair started falling off like crazy.
What do you thing of padel ? I do it because of the fun , and supposedly people get thinner because it intense and last 90 minutes , but although it’s fantastic for reflexes and happiness 😊 i don’t get 1 pound less. Age 54
Please tell me what the appropriate rest time between heavy sets would be for menapausal women? I’ve been training since my 20’s and I’m 53 now still lifting heavy. Is a 40/20 or 50/30 (work/rest) be beneficial?
There’s no prescribed time. Rest until you are recovered. Then go again.
Love this🎉🎉🎉🎉
great information
And I love cold showers😊😊
I also love cold showers & plunges! I feel so energized and empowered afterwards. Yay I did something difficult.
Now I don't know what to do... I don't have a sauna and hot baths drain me after a workout...
Did Dr. Sims said a women can cold plunge before a workout, at a certain temperature?
I desperately wanted to listen to this, but could not because of the music in the background, it is not neuro, spicy, friendly at all
That's just at the beginning. Try again
I struggle with protein because I cannot eat animal .. what do I do ??? I am concern with my health more about the future I am 54 years old
Can you tolerate gluten? If you can then seitan is an excellent source of protein
Take pea or soy protein powder
That kind of extra protein can only be achieved by eating lots of meat -is that heart-healthy? What other protein alternatives can you suggest? Do powders work?
Tofu, eggs, cottage cheese, kefir, edamame, fish, sardines, salmon, EAA, protein powder like whey, soy whey, or pea protein or bone broth or goat whey...
We use pea-protein without sugars (from bodybuilding supply). I mix it into yoghurt or as a drink
What is zone 5?
OC is trash