I love that she said “an athlete is anyone who exercises on purpose”. That honors people’s efforts and is much needed for courage to take steps in caring for yourself. ❤
Love, love, love this podcast. I have read Stacy's book and have recommended it to many, many women. At almost 69 I have become stronger and definitely want to be well into my 90's and have people say "What in the world is she doing now"!
I went through menopause after having a hysterectomy. Years of suffering with endometriosis. I started working on my mindset, started fueling my body with nutrition and cut out sugar. I also started walking then moved up to HITT for 20 minutes a day and dropped those 30lbs I had gained during menopause. Now I’ve added weight training 3 times per week. I changed my career and now help women do the same. Love what I do and how I feel.
So what kind of exercise would you recommend to a 49 yr old perimenopausal woman who only has 30 min to get a workout in. Pelaton? Go for a run or do weights?
Homemade bone broth has been a game changer for me …. Healed leaky gut, no more joint paint where I had prior injuries . Sleep is still an issue an I did bio identical hormones which did not go well for me so I changed my diet to all Whole Foods with a huge emphasis on meat eggs butter full fat dairy/ protein . I started 10X weight lifting, yoga, long slow walking for 5-8 miles per day and hiit 2 times a week on my trampoline! I’m 54 menopausal
@@wendywertz8828 same here. Bone broth healed my leaky gut and granulomatous rocesia. For sleep at 7PM I take half a tab of Benadryl 25 mg tablet and one capsule of “Sleep Optimizer” from Jarrow formula. Oh and zero caffeine ( no chocolate, no matcha…etc.) try, hope it helps.
I found this podcast and the work of Dr. Sims very helpful as a 65 year old woman. I beg to differ on the HRT. I started bioidentical hormones around the age of 54. As I compare myself to my friends my age who do not use HRT, I do not have many of the health issues my counterparts have. Many of the get UTIs, no libido, dryness not only vaginally but overall. Then there is bone atrophy, aches, pains. Heart problems and the list goes on. Since she was part of WHI it tells me a lot. That to me was a very flawed study. New research shows that HRT helps with the dementia. Last, I was never able to tolerate birth control so have never been on them. All in all I learned a lot from this podcast!
Yes! Bioidentical HRT has been an absolute lifesaver for me! Like you, I am vastly healthier (and happier) than most of my peers. The WHI study was disasterous for so many menopausal women.
I agree with you. I was white-knuckling it in the beginning stages of peri-menopause. I got to the point in which I couldn't sleep! I am deadlifting 230lbs and can't recover because of my changing hormones! 😢 I started taking HRT about 4 months ago, and I have seen vast positive improvements in my health. I also started to supplement creatine into my diet. 5mg in my water as I resistance train, and that has helped with overall strength and cognitive ability. 💪
I’m an athlete just gone through menopause, my body has changed considerably. I went from Muay Thai training (high intensity) fasted 3 mornings a week, fed 6 afternoons and 3 hypertrophy a week pre menopause to having to figure myself out all over again. Now I do 3 fed morning Muay Thai training and no more than this. If I do more cardio or high intensity than this it now gives me high bp and sleep problem, it’s too much for my new menopause body. I still do 3 hypertrophy a week. I have had to change what I eat, this video was so useful to confirm what I had figured out for myself. I’m having way more protein now and big meals in the daytime as you say around training. I’ve also found black cohosh a non negotiable, hot flashes disrupt my sleep without it. Maca and ashwaganda, along with l theonine are my new best friends. It’s so bizarre to have known my body so well and for it to have changed so quickly and to have to figure it out all over again. I’ve just purchased Stacy’s books, thanks!
@@downundaincagoddess3316 I'm 52, I'm off the black cohosh now and have been able to up my cardio training again after being way more careful about my cortisol levels & sleep. Being post menopause means stress management and I have so few stresses in my life compared to others, but exercise and positive stressors are now a bigger deal. I think the cortisol is the thing that affects metabolism in menopause, I noticed I was putting on weight and now I eat way MORE and especially focusing on carbs after training (of course protein, was doing that already) but carbs seem to settle the body down from the stress of exercise.
So what kind of exercise would you recommend to a 49 yr old perimenopausal woman who only has 30 min to get a workout in. Pelaton? Go for a run or do weights?
This is what I started reading and researching 20 years ago and couldn't find the right professional to get on the same page. I've always felt that it was much more than just diet and exercise. I ate healthy, started walking after my 2 kids were born, added aerobics, wts, circuit training, biked a little, swam a bit... continued walking 2-3 miles every evening. Then hormones disappeared. To see me walk now, I look like I'm 15 years older than what I am. It has to be muscle and bone loss, and whatever else is missing. I feel like I've been Screaming to the top of my lungs trying to find someone to help!! I'm about in tears right now listening... because now I think it's too late.
It’s not too late, start now let go of the past, your grieving is over;) today is the day Linda, it will get better from here on out, not any worse, you better know that, you better believe that. you have the power to create your future. The body can heal and regenerate, so you better know that In your soul and see it happening for yourself, very important. Keep a good headspace, lift weights and eat lots of meat and eggs, cottage cheese things like that, whey protein powder, vit D and k2. You NEVER give up on yourself when you have life ahead of you.
Thanks for the reminder. In the beginning I used some progesterone cream from the health food store. My gynecologist seemed to be ok with bioidentical, but later with different insc, when I wanted to have my levels checked he said my insc wouldn't cover it unless I agreed to take hormone replacement therapy. And it wasn't the bioidentical. That's nutz!! Big pharma! I want to try saliva testing again to see if I have anything left and go from there. Thanks!
@@lindathompson4770 You can always order your own, you don't need a prescription. I ordered mine through Barbara Hoffman, she's got a channel right here on RUclips.
It was fantastic to have information geared towards women and our hormones and how they affect us and our fitness. I have been eating more protein, and 62 and am stronger than ever. Dead lift 125. 6-8 times. No reason we need to get weaker. And now I will start doing the sprints! Thank you for the researched back information. 💪🏼💃🏼
It’s so soothing and empowering to hear Dr. SS as a loud and proud voice for women’s health. Her research and knowledge are invaluable! Thanks for sharing it here.
Love the new research and I look forward to seeing how it works for me. Be kind to Dr Mindy. This information / study is new to you and all of us and in 3-5 yrs you will need to update your book again. If it wasn't for Dr Mindy I wouldn't have gotten to where I am and able to listen to this podcast. I was 30lbs heavier, I didn't care for the body during the different cycles and I was forsure not as motivated. Now with my new body and motivation I can listen to your podcast feeling that it's possible for me to lifting heavier and add more strenuous exercise into my routine. Thank you for your dedication to researching women and making a difference in so many of our lives.
Dr. Lyon so thankful I found you and us women deserve to understand our hormones and how to help ourselves through this change. You are a blessing! I’ve added more protein and can already see and feel the difference. Thank you!!!
This is amazing information and everything Stacy Sims has said I have experienced on my journey into menopause. I'm was barely eating and I was gaining. It's taken me a year and half to figure out what my body needs from me by how I am feeling on a day to day basis. I recently determined by my own trial and error that I needed more.protein more certain types of veggies less certain kinds of fat etc and what kind of exercise. I was killing myself to lose weight and dripping in wet after my workout and nothing was happening. After three months I quit my workout and started walking. That helped some. However, after listening to today's podcast on women IN menopause, I'm excited to implement all her findings. Thankyou so much.
Powerhouse of a Podcast!! Such valuable and informative information. I have read both of Dr. Stacy's books, Next Level & Roar - looking forward to the second edition!
Wow! I’ve been needing this info for so long! It’s so hard to navigate the world of fitness/eating, etc as a WOMAN!! You hear so much out there but what’s right for me as a human with all these hormonal changes?? Love the info! Keep it coming!
FWIW, I had HORRIBLE hot flashes for a few years after i reached menopause. Would wake up drenched, sheets soaked from sweat. Happened to go to a 10 day silence and meditation retreat where ZERO COFFEE was served. Flashes stopped. I gave up all coffee.. I've never had another hot flash since. It was like overnight they stopped.
My relationship with coffee and caffeine in general has changed significantly since I entered perimenopause. It’s like my adrenals are just zapped. I find myself drinking way more coffee than I ever used to and it doesn’t boost my energy. It almost makes me more tired agitated, whereas before, I only needed about a cup of coffee and then the green tea and I was good to go for the whole day. I drink coffee at six.
A lot of this goes against Peter Attia's recommendations and Rhonda Patrick's recommendations. For example, Peter advocates for a lot of zone 2 cardio. Rhonda touts the benefits of Norwegian 4x4 training for longevity and VO2 max improvements. Norwegian 4X4 is longer intervals than was Stacey recommends for her "sprint training." With all these "experts" and their differing opinions/advice, it is very hard as a woman to know what to do. There is no consensus, other than the importance of weigh lifting.
I know it is frustrating, but Peter Attia’s info is based on research on men, Stacy says. And Rhonda’s info is on longevity specifically. Stacy’s work is specifically for women of a certain age to feel well hormone and energy-wise, have the body composition they want, and stay strong to avoid falls in the later years. Maybe a different focus?
I suggest you read Stacy's blog and search for zone 2 cardio and it will give you the answer. I am 46 and I read Peter Attia's book and was following his recommendations but now I'm changing my training to match Dr Sims recommendations. Her website is very helpful and there are a few exercise programs you can sign up for that cover her recommendations.
I was paying attention before; HOWEVER when Dr. Sims raised her arms and I saw those guns, I was ALL IN! I'll go look for her book as soon as I finish watching this podcast. 🥰💪🏻
Awsome! I live in an apartment complex ( section 8)where most of the resinents are elderly women, all most all very unwell (heavy and unfit). I know I can't say anything about it, so it was just wonderful to hear that women can be healthy and fit regardless of their age.
Love this podcast. Two of my favorite people. Would love recommendations on working out and nutrition for breast cancer survivors over 65 who are on hormone blockers. Thanks
This was such a great interview! I have listened to Stacy Sims PhD on a couple of other channels and she's always chock-full of insight (no dead air), and I think Dr Lyons' questions were so good here that it clarified the topics that I only partially grasped in other interviews. I'm reading Next Level now. I'm so inspired by the gut healing and mood boosting potential of creatine that I finally bought some CreaPure and I'm finally more interested in trying SIT, jump training and intervals. I don't have weights heavy enough at home so I hope to work up to getting to a gym (scheduling etc. ... I'm usually not a fan but there's a community gym near me).
Thank you for discussing not fasting before training for women. ( There are several people saying the opposite). I think you make sense. I know one big indicator is how you feel. I know I feel like poop when I don't get nutrients and protein around training. I think your body will tell you - "hey girl we need minerals, vitamins, proteins, good fats etc.!"
Thanks to you both. I really appreciate all the information being presented in a balanced way and also the fact that it's said that HRT can be useful if a healthy diet and exercise and sleep routine hasn't resolved issues, but that it shouldn't automatically be the go-to, in the expectation of it solving everything.
This is just what I needed to hear right now. I’m heading straight into full blown menopause. It will be one year this July that I haven’t had a period. My hormones are all over the place and I feel like I have zero energy and my mood swings are horrible. I still fast and exercise daily, but get so irritable until I can eat something and my family suffers through having to deal with me. I have tried broadening my eating window but feel worse when I do that so I go back to fasting like before. I think I just need to try to implement these tips into my routine to see if it can get any better for me. Thank you for this! 😊
There’s so much conflicting information on women and fasting, especially while they’re in peri/menopausal range. Dr Pelz really leans towards longer fasting to regulate hormones and drop the fat while this doctor was on Andrew Hubermans podcast claiming that fasting is the worst thing a perimenopausal woman could do to her body.so confusing.
“Embrace the suck” well said! ❤ I literally cry when I have to do interval training, I really dislike it but I know how beneficial it is for me. My VO2 max is at 34.02% 🙏 Im turning 50 in a few months. This is from a girl who suffered from asthma for decades. Asthma is part of my past🙏. Thank you for this amazing Episode and the awareness. I’n definitely buying the book ❤️
Absolutely love love love 💕 this Pos Cast Dr. Lyon! This is so true. I did fasted training based on a man’s perspective. I completely agree with your guest. Will take her advice. Ty
From trainers I respect, I hear that as you grow older the intensity of the exercises should be preserved OVER the volume. If you are NOT recovering from a session at the gym, and you have to adjust and "sacrifice" one over the other, with rest staying equal because of life obligations, then you should lower your volume, but keep the intensity, fewer reps same weight, and a FEW more sets; but finding a balance and NOT taking too much weight OFF between sessions. Thus, you preserve the strength and muscle mass,CNS activity etc, and if you CAN adjust a bit the rest periods but do not take too many sessions off the calendar.
I love when some of my favorite authors and contributors come together to chat! Where can we find some of the research highlights that were shared? Did I miss this elsewhere in the comments? Thank you so much!
The long term benefits (body and brain) of IF outweighs the small percentage of supposed lifting gains I may be missing out on by eating before a workout. My body is used to using fats as fuel. I do light cardio in AM and lift heavy in the PM, then I eat. I'm incorporating taking Keto friendly essential amino acid supplements right before my lift sessions but I haven't seen any improvements from it yet. I have a lot more muscle mass now at 48 than when I did decades ago while doing a ton of running, lifting and eating all day long.
Now I want to read her book!lol😊 but seriously, menopause terrifies me. I'm not there yet and I'm not looking forward to it. I've watched older women age my whole life and I want to age differently.
Don’t be scared, I did bio identically hormones small doses, it was nothing like I expected. Now I’m focused on proper training high protein etc. you’ll be fine!!!
I’m shocked to see Dr Sims on this podcast. Dr Lyons has been outspoken in her dismissal of plant based protein and the vegan diet and yet here is Dr Sims who’s been vegan since the age of 16 with major guns being heard and respected. Love it.
Dr.Sims became vegan because as a teenager her school organized a trip to slaughtering house. Unlike all vegans, the second sentence from the Dr’s mouth is NOT “I am vegan”
I didn’t even know Dr. Sims was vegan because on every interview I’ve heard her on so far she’s suggesting meals that contain Greek yogurt etc. which are not at all vegan obviously…
@@aolaniennis9362 I felt the same! I was surprised myself. She mentions being vegan in a few podcasts one being the tail end of her time on the Huberman Labs podcast. She says shes been vegan since 16 after visiting a slaughter house. Perhaps she wants to stay focused on training and nutrition and people often find the word vegan triggering. And she went vegan for ethics so I suppose she’s open minded to all nutrition.
I am a post-menopausal woman, I wish I had some of the women-specific knowledge when I was struggling with all menopausal symptoms. Would you have another show focusing on women post-menopausal for the strength and high intensity training
Great interview! I don't agree about Stacy's views on hormone replacement. Absolutely you HAVE to do all the things as far as strengthtraining, nutrition, sleep, and mindset, but BHRT (BioIdentical Hormone Replacement) is foundational to health.
when asked why she is against hrt, she says that from the cultural perspective, she thinks it's wrong that women are constantly, in the course of all of their lives, are pushed to take exogenous hormones, and that if men would be asked to do that they wouldn't have it. did I get it right? that second point doesn't make sense and doesn't prove anything. the first point is not true. a very small number of women are offered HRT for menopause. Many have to beg for it, while others are scared of it because of the WHI study. her reply sounds disingenuous to me.
Can’t wait to see what she says once she hits menopause herself. The WHI study was very flawed and she doesn’t appear to understand that. There are multiple reasons to replace our missing hormones and despite doing everything else recommended I wouldn’t be here without my 3 replaced hormones.
Same here. The result of the WHI was HRT fear mongering for the last 20 years. She & the other researchers have some amends to make to all the poor women who have been denied HRT.
Such a great episode!! Thank you! I have two questions for clarification, if someone know the answer to the following: must the sprint interval training be done AFTER the strength training, or can it just as well be done BEFORE with the same effect? I ask, as I prefer to get through ‘the suck’ (the sprint/super high intensity training) first before lifting weights, which I love? Also does sprint Interval training mainly consist of sprinting in form of running as fast as possible, or can it be sprints of all kinds (rowing machine, skiing machine, thread mill) and so on? Thanks in advance.
Thanks for this podcast, especially! I love your channel, but this was perfect to me! Very informative thanks to share knowledge and all the people that you invite to your program! 💜 life change channel!
To make sure I fully the sprint-aspect Dr. Sims advocates for: is it sprint like in running as fast as we can, or do I understand her correctly, that it can be anything ‘sprinty’ such as 30 sec alternating between the assault-bike, skiing-machine, rowing-machine and so on - or does it have to be running? Thanks in advance from Denmark 🇩🇰
@@DrGabrielleLyon So what kind of exercise would you recommend to a 49 yr old perimenopausal woman who only has 30 min to get a workout in. Pelaton? Go for a run or do weights?
Can you a PC (pod cast) on supplementation for over 50’s regarding sleep 💤 patterns and exercise? I so love your PC you’ve got back training understanding that it’s a little old school with new methods an example would how much protein to consume for day esp with strength training and I love love love that sprint training that Dr. Stacy suggested.
Great info on this podcast Embracing my weight training and loving the results i love my body recomp @ 53 and love my energy and my body , Planning on continuing on until my nineties lets go💪💄❤
I’ve tried lots of different supplements and adaptogens and none have worked for me. Waste of time and money ime. Now on HRT and it’s working! Oestrogen and hopefully testosterone soon. Side note Collagen is the only supplement that had ever done anything for me - it massively helps my ligament pain.
I want to know about this too. I lost 65 pounds fasting and keto diet. Hardly any loose skin. So I know autophagy works. I just don't know if there is a better time to do fasting or time restricted eating.
27:15 What would you say are some of the biggest mistakes are for women entering menopause (Apple does not recognize peri menopause, btw) Stacy: “They don’t eat!”. So much inner doubt and turmoil shed in this single episode! 🙏🏻
I did this over many years (albeit in my 30s) and recently at 46 found out I have adhd. Meaning me chasing adrenaline and cortisol was highly rewarding as the adhd brain is in lack of dopamine. I'm not suggesting it's your case as well I just thought I would mention as this gas been such a shock discovery for me ❤
I am very interested in this topic. I have just bought her course about Menopause and I am really looking forward to learn as much as possible. However looking at her appearance..I think Doctor Stacy is very masculine...I love how the Asian women are aging, they are slim, very feminine and look so youthful..So I am not sure if the American path is really a right one or the best one if you know what I mean? I am just confused a bit because really looking at her its not what I would like to achieve in my midlife I guess..
I'm 49 & strenght train 4 times a wk. My knees are not great as I trained really heavy yrs ago & had to back off. Will sprinting further damage my knees?
I have heard other interviews where she state other form of "sprinting" such as biking or even KB swings are good...www.drstacysims.com/blog/how-to-power-your-way-through-menopause
This is why things are so confusing. I always read and heard that fasted training was better , now she says no to fasted training. How do we know what to believe 🤦♀️
The tests that produced those results were done on males. From what I have researched, it seems that initially, women may feel better doing it, but in the long run it throws off the hormonal balance.
Good info. What about sudden early menopause in the late 30's. ? Doctos are like a deer in headlights. They had no comments. I feel better doing keto aboit 40-50 g daily and weight training 4 xa week. I could never do fasted training because I would feel too weak.
Peri killed me almost. Never had issues with my cycle before , Till then !! I hatted myself and life .. Now year and half past last cycle much better mentally and no pain from menstrual cycle. However my joints hurt feet hurt Ong it bad Tired tired hair loss !!!
I'm 52 and need to rebuild my body. I had a complete hysterectomy at age 27 and went without using HRT until last year. There's no need to get into why I'm in poor condition. My biggest concern is that my thyroid and sex hormones are out of balance, which I'm currently working on. Also, getting nutrition dialed in. We don't have a gym here, I bought resistant bands. I plan to do body weight and band exercises along with Qi Gong. Any advice on how often, how much, and nutrition? Would it be wise to begin working out before I get my thyroid and sex hormones balanced?
I understand 💯 My baby was stillborn because of pregnancy complications and I had an emergency hysterectomy. Went into surgical menopause with no HRT. I’m 46 now have been suffering the nightmare of menopause but in the past two years I’ve been losing muscle mass in lightning speed. My upper arms are flabby and look like I have loose skin without any weight loss. My libido is nowhere to be found and my self esteem is suffering, this has put me into depression. I need help getting my hormones right and specially getting my muscles strong.
Hi Dr Stacy - I am a 60yo woman. The only exercise I do are yoga and some walking. Do your advise on training apply to someone like me who is not very active and overweight?
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
I love that she said “an athlete is anyone who exercises on purpose”. That honors people’s efforts and is much needed for courage to take steps in caring for yourself. ❤
Love, love, love this podcast. I have read Stacy's book and have recommended it to many, many women. At almost 69 I have become stronger and definitely want to be well into my 90's and have people say "What in the world is she doing now"!
This is amazing! Thank you for sharing 🎉
You go girl! I’m with you, I want to be strong well into my 90’s. Willing to do what it takes.
I went through menopause after having a hysterectomy. Years of suffering with endometriosis.
I started working on my mindset, started fueling my body with nutrition and cut out sugar. I also started walking then moved up to HITT for 20 minutes a day and dropped those 30lbs I had gained during menopause. Now I’ve added weight training 3 times per week.
I changed my career and now help women do the same.
Love what I do and how I feel.
😊
So what kind of exercise would you recommend to a 49 yr old perimenopausal woman who only has 30 min to get a workout in. Pelaton? Go for a run or do weights?
I am 70 and starting weight training .
Well done …I have a client who started weight training at 94. It’s never too late for women.
That is so great! Thank you for showing up for yourself and thank you for sharing so that others can support you, and be encouraged! 🤩👏🏼
Homemade bone broth has been a game changer for me …. Healed leaky gut, no more joint paint where I had prior injuries . Sleep is still an issue an I did bio identical hormones which did not go well for me so I changed my diet to all Whole Foods with a huge emphasis on meat eggs butter full fat dairy/ protein . I started 10X weight lifting, yoga, long slow walking for 5-8 miles per day and hiit 2 times a week on my trampoline! I’m 54 menopausal
@@wendywertz8828 same here. Bone broth healed my leaky gut and granulomatous rocesia. For sleep at 7PM I take half a tab of Benadryl 25 mg tablet and one capsule of “Sleep Optimizer” from Jarrow formula. Oh and zero caffeine ( no chocolate, no matcha…etc.) try, hope it helps.
I found this podcast and the work of Dr. Sims very helpful as a 65 year old woman. I beg to differ on the HRT. I started bioidentical hormones around the age of 54. As I compare myself to my friends my age who do not use HRT, I do not have many of the health issues my counterparts have. Many of the get UTIs, no libido, dryness not only vaginally but overall. Then there is bone atrophy, aches, pains. Heart problems and the list goes on. Since she was part of WHI it tells me a lot. That to me was a very flawed study. New research shows that HRT helps with the dementia. Last, I was never able to tolerate birth control so have never been on them. All in all I learned a lot from this podcast!
Yes! Bioidentical HRT has been an absolute lifesaver for me! Like you, I am vastly healthier (and happier) than most of my peers. The WHI study was disasterous for so many menopausal women.
I agree with you. I was white-knuckling it in the beginning stages of peri-menopause. I got to the point in which I couldn't sleep! I am deadlifting 230lbs and can't recover because of my changing hormones! 😢 I started taking HRT about 4 months ago, and I have seen vast positive improvements in my health. I also started to supplement creatine into my diet. 5mg in my water as I resistance train, and that has helped with overall strength and cognitive ability. 💪
@@Leo-mr1qz That's fantastic!
HRT has been a game changer
I’m 30 years old and went into perimenopause early, just my genetics. I got put on HRT and I could not be happier.
I’m an athlete just gone through menopause, my body has changed considerably. I went from Muay Thai training (high intensity) fasted 3 mornings a week, fed 6 afternoons and 3 hypertrophy a week pre menopause to having to figure myself out all over again. Now I do 3 fed morning Muay Thai training and no more than this. If I do more cardio or high intensity than this it now gives me high bp and sleep problem, it’s too much for my new menopause body. I still do 3 hypertrophy a week. I have had to change what I eat, this video was so useful to confirm what I had figured out for myself. I’m having way more protein now and big meals in the daytime as you say around training. I’ve also found black cohosh a non negotiable, hot flashes disrupt my sleep without it. Maca and ashwaganda, along with l theonine are my new best friends. It’s so bizarre to have known my body so well and for it to have changed so quickly and to have to figure it out all over again. I’ve just purchased Stacy’s books, thanks!
Thanks for the info! What is your age?
@@downundaincagoddess3316 I'm 52, I'm off the black cohosh now and have been able to up my cardio training again after being way more careful about my cortisol levels & sleep. Being post menopause means stress management and I have so few stresses in my life compared to others, but exercise and positive stressors are now a bigger deal. I think the cortisol is the thing that affects metabolism in menopause, I noticed I was putting on weight and now I eat way MORE and especially focusing on carbs after training (of course protein, was doing that already) but carbs seem to settle the body down from the stress of exercise.
So what kind of exercise would you recommend to a 49 yr old perimenopausal woman who only has 30 min to get a workout in. Pelaton? Go for a run or do weights?
@@HH-gv8mx alternating, unless that 30 mins is only in the evening, then don't do the high intensity if that's what you do when you run or cycle
@@BeHealing I only have time in the evenings to workout
This is what I started reading and researching 20 years ago and couldn't find the right professional to get on the same page. I've always felt that it was much more than just diet and exercise. I ate healthy, started walking after my 2 kids were born,
added aerobics, wts, circuit training, biked a little, swam a bit... continued walking 2-3 miles every evening. Then hormones disappeared. To see me walk now, I look like I'm 15 years older than what I am. It has to be muscle and bone loss, and whatever else is missing. I feel like I've been Screaming to the top of my lungs trying to find someone to help!! I'm about in tears right now listening... because now I think it's too late.
It’s not too late, start now let go of the past, your grieving is over;) today is the day Linda, it will get better from here on out, not any worse, you better know that, you better believe that. you have the power to create your future. The body can heal and regenerate, so you better know that In your soul and see it happening for yourself, very important. Keep a good headspace, lift weights and eat lots of meat and eggs, cottage cheese things like that, whey protein powder, vit D and k2.
You NEVER give up on yourself when you have life ahead of you.
Hi Linda, I started on Bioidentical Progesterone cream and it's a game changer
Thanks for the reminder. In the beginning I used some progesterone cream from the health food store. My gynecologist seemed to be ok with bioidentical, but later with different insc, when I wanted to have my levels checked he said my insc wouldn't cover it unless I agreed to take hormone replacement therapy. And it wasn't the bioidentical. That's nutz!! Big pharma! I want to try saliva testing again to see if I have anything left and go from there. Thanks!
@@lindathompson4770 You can always order your own, you don't need a prescription. I ordered mine through Barbara Hoffman, she's got a channel right here on RUclips.
@Betty Amber so the hrt helped you with joint pain. can you have it after 60.
It was fantastic to have information geared towards women and our hormones and how they affect us and our fitness. I have been eating more protein, and 62 and am stronger than ever. Dead lift 125. 6-8 times. No reason we need to get weaker. And now I will start doing the sprints! Thank you for the researched back information. 💪🏼💃🏼
It’s so soothing and empowering to hear Dr. SS as a loud and proud voice for women’s health. Her research and knowledge are invaluable! Thanks for sharing it here.
Looovvveeeed this podcast. Finally some good solid science backed information for women. Thank you so much.
Thank you! Same age bracket, same struggles…
Stacy’s not here to impress, only to empower 🙏🏻
Crazy how much Stacy knows about the anatomy and function with hormones. Wish I can retain all that knowledge
Love the new research and I look forward to seeing how it works for me. Be kind to Dr Mindy. This information / study is new to you and all of us and in 3-5 yrs you will need to update your book again. If it wasn't for Dr Mindy I wouldn't have gotten to where I am and able to listen to this podcast. I was 30lbs heavier, I didn't care for the body during the different cycles and I was forsure not as motivated. Now with my new body and motivation I can listen to your podcast feeling that it's possible for me to lifting heavier and add more strenuous exercise into my routine. Thank you for your dedication to researching women and making a difference in so many of our lives.
Dr. Lyon so thankful I found you and us women deserve to understand our hormones and how to help ourselves through this change. You are a blessing! I’ve added more protein and can already see and feel the difference. Thank you!!!
As a life long athlete now in my 50’s I’d love to have a center for like women. Regular doctors don’t always understand athletes and their needs.
Yes, my opinion exactly!!!!!
This is amazing information and everything Stacy Sims has said I have experienced on my journey into menopause. I'm was barely eating and I was gaining. It's taken me a year and half to figure out what my body needs from me by how I am feeling on a day to day basis. I recently determined by my own trial and error that I needed more.protein more certain types of veggies less certain kinds of fat etc and what kind of exercise. I was killing myself to lose weight and dripping in wet after my workout and nothing was happening. After three months I quit my workout and started walking. That helped some. However, after listening to today's podcast on women IN menopause, I'm excited to implement all her findings. Thankyou so much.
Powerhouse of a Podcast!! Such valuable and informative information. I have read both of Dr. Stacy's books, Next Level & Roar - looking forward to the second edition!
Wow! Stacy Sims, this is one of the most interesting conversations I have heard in regards to peri/menopause.
Wow! I’ve been needing this info for so long! It’s so hard to navigate the world of fitness/eating, etc as a WOMAN!! You hear so much out there but what’s right for me as a human with all these hormonal changes?? Love the info! Keep it coming!
FWIW, I had HORRIBLE hot flashes for a few years after i reached menopause. Would wake up drenched, sheets soaked from sweat. Happened to go to a 10 day silence and meditation retreat where ZERO COFFEE was served. Flashes stopped. I gave up all coffee.. I've never had another hot flash since. It was like overnight they stopped.
This is really important for people to understand!! TY!!
Did you ever find out why coffee gave you hot flashes?
Oh wow! Thank you for this!!
My relationship with coffee and caffeine in general has changed significantly since I entered perimenopause. It’s like my adrenals are just zapped. I find myself drinking way more coffee than I ever used to and it doesn’t boost my energy. It almost makes me more tired agitated, whereas before, I only needed about a cup of coffee and then the green tea and I was good to go for the whole day. I drink coffee at six.
Thanks!
A lot of this goes against Peter Attia's recommendations and Rhonda Patrick's recommendations. For example, Peter advocates for a lot of zone 2 cardio. Rhonda touts the benefits of Norwegian 4x4 training for longevity and VO2 max improvements. Norwegian 4X4 is longer intervals than was Stacey recommends for her "sprint training." With all these "experts" and their differing opinions/advice, it is very hard as a woman to know what to do. There is no consensus, other than the importance of weigh lifting.
Try it all and see what works best
I know it is frustrating, but Peter Attia’s info is based on research on men, Stacy says. And Rhonda’s info is on longevity specifically. Stacy’s work is specifically for women of a certain age to feel well hormone and energy-wise, have the body composition they want, and stay strong to avoid falls in the later years. Maybe a different focus?
Pay attention to how your body responds to the different recommendations
If you feel ill and exhausted then it’s not for you
I suggest you read Stacy's blog and search for zone 2 cardio and it will give you the answer.
I am 46 and I read Peter Attia's book and was following his recommendations but now I'm changing my training to match Dr Sims recommendations.
Her website is very helpful and there are a few exercise programs you can sign up for that cover her recommendations.
I agree
I was paying attention before; HOWEVER when Dr. Sims raised her arms and I saw those guns, I was ALL IN! I'll go look for her book as soon as I finish watching this podcast. 🥰💪🏻
Oh that’s too funny. I noticed her guns also! Wow, I want that!
I agree, I was like... that's awesome
Awsome! I live in an apartment complex ( section 8)where most of the resinents are elderly women, all most all very unwell (heavy and unfit). I know I can't say anything about it, so it was just wonderful to hear that women can be healthy and fit regardless of their age.
I have learnt so much from these two brilliant Doctors Just information I needed.
Thank you! one of the best, most informative podcasts I've seen in a loooong time! Ordered both books!
Love this podcast. Two of my favorite people. Would love recommendations on working out and nutrition for breast cancer survivors over 65 who are on hormone blockers. Thanks
Loved this podcast thank you amazing info I’m a menopausal woman and found this really useful thank you 🙏🏻
I’m so excited about everything I’m learning in this podcast. I’m going to start the sprint intervals next week!
Best episode ever! So many things to learn!
This was such a great interview! I have listened to Stacy Sims PhD on a couple of other channels and she's always chock-full of insight (no dead air), and I think Dr Lyons' questions were so good here that it clarified the topics that I only partially grasped in other interviews.
I'm reading Next Level now. I'm so inspired by the gut healing and mood boosting potential of creatine that I finally bought some CreaPure and I'm finally more interested in trying SIT, jump training and intervals. I don't have weights heavy enough at home so I hope to work up to getting to a gym (scheduling etc. ... I'm usually not a fan but there's a community gym near me).
Fantastic Pod cast to add to Forevvver Strong Community! Thank you for this updated & current Science on Women!
Thank you for discussing not fasting before training for women. ( There are several people saying the opposite). I think you make sense. I know one big indicator is how you feel. I know I feel like poop when I don't get nutrients and protein around training. I think your body will tell you - "hey girl we need minerals, vitamins, proteins, good fats etc.!"
Thank you ladies!!! Going through perimenopause and is hard!
This is GOLD! Thank you for this episode!
Thanks to you both. I really appreciate all the information being presented in a balanced way and also the fact that it's said that HRT can be useful if a healthy diet and exercise and sleep routine hasn't resolved issues, but that it shouldn't automatically be the go-to, in the expectation of it solving everything.
This is just what I needed to hear right now. I’m heading straight into full blown menopause. It will be one year this July that I haven’t had a period. My hormones are all over the place and I feel like I have zero energy and my mood swings are horrible. I still fast and exercise daily, but get so irritable until I can eat something and my family suffers through having to deal with me. I have tried broadening my eating window but feel worse when I do that so I go back to fasting like before. I think I just need to try to implement these tips into my routine to see if it can get any better for me. Thank you for this! 😊
There’s so much conflicting information on women and fasting, especially while they’re in peri/menopausal range. Dr Pelz really leans towards longer fasting to regulate hormones and drop the fat while this doctor was on Andrew Hubermans podcast claiming that fasting is the worst thing a perimenopausal woman could do to her body.so confusing.
Two great women in one podcast ❤ Thank you!
“Embrace the suck” well said! ❤ I literally cry when I have to do interval training, I really dislike it but I know how beneficial it is for me.
My VO2 max is at 34.02% 🙏 Im turning 50 in a few months. This is from a girl who suffered from asthma for decades.
Asthma is part of my past🙏.
Thank you for this amazing
Episode and the awareness.
I’n definitely buying the book ❤️
Absolutely love love love 💕 this Pos Cast Dr. Lyon! This is so true. I did fasted training based on a man’s perspective. I completely agree with your guest. Will take her advice. Ty
Thank for this podcast! So much great info, I had to watch twice to take notes ❤
Glad you enjoyed it!
Really wish these had time stamps.
From trainers I respect, I hear that as you grow older the intensity of the exercises should be preserved OVER the volume.
If you are NOT recovering from a session at the gym, and you have to adjust and "sacrifice" one over the other, with rest staying equal because of life obligations, then you should lower your volume, but keep the intensity, fewer reps same weight, and a FEW more sets; but finding a balance and NOT taking too much weight OFF between sessions. Thus, you preserve the strength and muscle mass,CNS activity etc, and if you CAN adjust a bit the rest periods but do not take too many sessions off the calendar.
Excellent interviewing from Dr Lyon!
My two favorite people!!!!! ❤❤❤
What if you have a heart condition? What do you do about sprint interval training? Some people can’t get to VO2 max. Please explain.
Thank you, thank you! Lots of good information - will need to listen again to get good notes 😊
I love when some of my favorite authors and contributors come together to chat! Where can we find some of the research highlights that were shared? Did I miss this elsewhere in the comments? Thank you so much!
Hi, what about replacing the progesterone, estrogen and testosterone with bioidentical replacements? Wouldn't that work?
It definitely works for me.
Yes, it helps a lot
I’m on all 3. Sleep better, no joint pain
The long term benefits (body and brain) of IF outweighs the small percentage of supposed lifting gains I may be missing out on by eating before a workout. My body is used to using fats as fuel. I do light cardio in AM and lift heavy in the PM, then I eat. I'm incorporating taking Keto friendly essential amino acid supplements right before my lift sessions but I haven't seen any improvements from it yet. I have a lot more muscle mass now at 48 than when I did decades ago while doing a ton of running, lifting and eating all day long.
GOLDEN NUGGETS. Thanks as always.
Doctors actually told me i wasnt perimenopause because i was too" young" even though i had many symptoms. Most docs. dont have a clue.❤
Now I want to read her book!lol😊 but seriously, menopause terrifies me. I'm not there yet and I'm not looking forward to it.
I've watched older women age my whole life and I want to age differently.
Don’t be scared, I did bio identically hormones small doses, it was nothing like I expected. Now I’m focused on proper training high protein etc. you’ll be fine!!!
I’m shocked to see Dr Sims on this podcast. Dr Lyons has been outspoken in her dismissal of plant based protein and the vegan diet and yet here is Dr Sims who’s been vegan since the age of 16 with major guns being heard and respected. Love it.
Dr.Sims became vegan because as a teenager her school organized a trip to slaughtering house. Unlike all vegans, the second sentence from the Dr’s mouth is NOT “I am vegan”
I didn’t even know Dr. Sims was vegan because on every interview I’ve heard her on so far she’s suggesting meals that contain Greek yogurt etc. which are not at all vegan obviously…
@@aolaniennis9362 I felt the same! I was surprised myself. She mentions being vegan in a few podcasts one being the tail end of her time on the Huberman Labs podcast. She says shes been vegan since 16 after visiting a slaughter house. Perhaps she wants to stay focused on training and nutrition and people often find the word vegan triggering. And she went vegan for ethics so I suppose she’s open minded to all nutrition.
Dr Simms isn’t vegan. She eats a plant based diet with some animal foods
@@adellecapon4004 she said herself she’s vegan 🤷🏻♀️ I dont know her. Only going by what she’s said in podcasts.
So informative thank you both 🩷
Dr. Sims is great!
Thanks 😊 great podcast 👍 👏 👌 🙌 😀
I am a post-menopausal woman, I wish I had some of the women-specific knowledge when I was struggling with all menopausal symptoms. Would you have another show focusing on women post-menopausal for the strength and high intensity training
Fantastic podcast. So much information.❤
Great interview! I don't agree about Stacy's views on hormone replacement.
Absolutely you HAVE to do all the things as far as strengthtraining, nutrition, sleep, and mindset, but BHRT (BioIdentical Hormone Replacement) is foundational to health.
Yes I too was wondering about her view on HRT as well as her association with the WHI study...
when asked why she is against hrt, she says that from the cultural perspective, she thinks it's wrong that women are constantly, in the course of all of their lives, are pushed to take exogenous hormones, and that if men would be asked to do that they wouldn't have it. did I get it right? that second point doesn't make sense and doesn't prove anything. the first point is not true. a very small number of women are offered HRT for menopause. Many have to beg for it, while others are scared of it because of the WHI study. her reply sounds disingenuous to me.
Dr Elizabeth Bright talks about hormones for women, it's interesting to listen too. Thank you for a great podcasts.
She sucks no offense 😢
Can’t wait to see what she says once she hits menopause herself. The WHI study was very flawed and she doesn’t appear to understand that. There are multiple reasons to replace our missing hormones and despite doing everything else recommended I wouldn’t be here without my 3 replaced hormones.
Same here. The result of the WHI was HRT fear mongering for the last 20 years. She & the other researchers have some amends to make to all the poor women who have been denied HRT.
Amazing, Amazing episode. A lot of useful and interesting information! Thank you so much!
Such a great episode!! Thank you! I have two questions for clarification, if someone know the answer to the following: must the sprint interval training be done AFTER the strength training, or can it just as well be done BEFORE with the same effect? I ask, as I prefer to get through ‘the suck’ (the sprint/super high intensity training) first before lifting weights, which I love? Also does sprint Interval training mainly consist of sprinting in form of running as fast as possible, or can it be sprints of all kinds (rowing machine, skiing machine, thread mill) and so on? Thanks in advance.
I 51 my fastest is 19kph is it ok or too much, my heart rate goes to 85%. thank you for the video I have learnt a lot. SO much love to you Dr Stacy
Such a good podcast that I have seen so far on you tube!! Thks😍✅
Thank you so much for this podcast. Great information.
Thanks for this podcast, especially! I love your channel, but this was perfect to me! Very informative thanks to share knowledge and all the people that you invite to your program! 💜 life change channel!
To make sure I fully the sprint-aspect Dr. Sims advocates for: is it sprint like in running as fast as we can, or do I understand her correctly, that it can be anything ‘sprinty’ such as 30 sec alternating between the assault-bike, skiing-machine, rowing-machine and so on - or does it have to be running? Thanks in advance from Denmark 🇩🇰
This is best yet!! So so good!!
Loved it! Was listening from the south of france, merci!
Thanks for listening!
@@DrGabrielleLyon So what kind of exercise would you recommend to a 49 yr old perimenopausal woman who only has 30 min to get a workout in. Pelaton? Go for a run or do weights?
Can you a PC (pod cast) on supplementation for over 50’s regarding sleep 💤 patterns and exercise? I so love your PC you’ve got back training understanding that it’s a little old school with new methods an example would how much protein to consume for day esp with strength training and I love love love that sprint training that Dr. Stacy suggested.
Great info on this podcast
Embracing my weight training and loving the results i love my body recomp @
53 and love my energy and my body ,
Planning on continuing on until my nineties lets go💪💄❤
I’ve tried lots of different supplements and adaptogens and none have worked for me. Waste of time and money ime. Now on HRT and it’s working! Oestrogen and hopefully testosterone soon.
Side note Collagen is the only supplement that had ever done anything for me - it massively helps my ligament pain.
Happy you found something that works for you! Thank you for tuning in!
Amen! Carbs are good!
What about the benefits of autophagy and hgh surge during fasted exercise?
Does not happen in women. She has mentioned these before, maybe it was in her online course if not in her blogs or posts
@@Sunelificationit doesnt surge as much hgh as it does in men but autophagy most certainly happens.
I want to know about this too. I lost 65 pounds fasting and keto diet. Hardly any loose skin. So I know autophagy works. I just don't know if there is a better time to do fasting or time restricted eating.
Would you recommend a brand of creatine monohydrate for me... that is high quality and easily digestible etc.
Creapure is most used in research.
Does strength training and sprint intervals also apply to women who are 5'4" and under?
This is amazing, thank you! Can't wait ty get the book! prices. Sadly, LMNT is ridiculously over priced.
We don’t need to take LMNT
27:15 What would you say are some of the biggest mistakes are for women entering menopause (Apple does not recognize peri menopause, btw) Stacy: “They don’t eat!”.
So much inner doubt and turmoil shed in this single episode! 🙏🏻
Love❤THIS!!! Thank you. Can you walk fasted?
I am 56 and 6 years post menopausal. I feel my best doing fasted cardio. Does being post menopausal change this?
I did this over many years (albeit in my 30s) and recently at 46 found out I have adhd. Meaning me chasing adrenaline and cortisol was highly rewarding as the adhd brain is in lack of dopamine. I'm not suggesting it's your case as well I just thought I would mention as this gas been such a shock discovery for me ❤
@@laisa. I have adhd big time!!!
@@angienichols1248 oh Wow!!! The dots connecting ..... ❤
Can I use do that adaptation like sprinting in the swimming training
Thank you for this awesome info!!
Glad it was helpful!
Bought her books!
I am very interested in this topic. I have just bought her course about Menopause and I am really looking forward to learn as much as possible. However looking at her appearance..I think Doctor Stacy is very masculine...I love how the Asian women are aging, they are slim, very feminine and look so youthful..So I am not sure if the American path is really a right one or the best one if you know what I mean? I am just confused a bit because really looking at her its not what I would like to achieve in my midlife I guess..
What signs can I look for to track my cycle after having a hysterectomy with ovaries still in tact?
Love this! Sharing!
You're the best!
Awesome podcast
Much appreciated!
I'm 49 & strenght train 4 times a wk. My knees are not great as I trained really heavy yrs ago & had to back off. Will sprinting further damage my knees?
I have chronic sciatica. Wondering what exercise can replace sprinting.
Same for sacroiliac inflammation
Read her recent book , she said siit on bikes or cycle is the best for women
I have heard other interviews where she state other form of "sprinting" such as biking or even KB swings are good...www.drstacysims.com/blog/how-to-power-your-way-through-menopause
This is why things are so confusing. I always read and heard that fasted training was better , now she says no to fasted training. How do we know what to believe 🤦♀️
im with you.
Do what feels better to you !
I agree with you too. Just starting fasted training seeing some changes,not sure if it optimal or not. Do you feel your getting what your working for?
In other interviews, the reason is because those studies were done on men, not women.
The tests that produced those results were done on males. From what I have researched, it seems that initially, women may feel better doing it, but in the long run it throws off the hormonal balance.
BRAVO!!!!!!
👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽
What do you think about Perfect Amino? Can it be enough to take a serving before the exercise instead of 25 grams of protein?
Good info. What about sudden early menopause in the late 30's. ? Doctos are like a deer in headlights. They had no comments. I feel better doing keto aboit 40-50 g daily and weight training 4 xa week. I could never do fasted training because I would feel too weak.
Peri killed me almost. Never had issues with my cycle before , Till then !! I hatted myself and life ..
Now year and half past last cycle much better mentally and no pain from menstrual cycle.
However my joints hurt feet hurt Ong it bad
Tired tired hair loss !!!
Great conversation! ❤
I'm 52 and need to rebuild my body. I had a complete hysterectomy at age 27 and went without using HRT until last year. There's no need to get into why I'm in poor condition. My biggest concern is that my thyroid and sex hormones are out of balance, which I'm currently working on. Also, getting nutrition dialed in. We don't have a gym here, I bought resistant bands. I plan to do body weight and band exercises along with Qi Gong. Any advice on how often, how much, and nutrition? Would it be wise to begin working out before I get my thyroid and sex hormones balanced?
for thyroid, check out Paul Robinson's books.
Eat plenty of fats/fattymeats.
I understand 💯 My baby was stillborn because of pregnancy complications and I had an emergency hysterectomy.
Went into surgical menopause with no HRT. I’m 46 now have been suffering the nightmare of menopause but in the past two years I’ve been losing muscle mass in lightning speed. My upper arms are flabby and look like I have loose skin without any weight loss.
My libido is nowhere to be found and my self esteem is suffering, this has put me into depression.
I need help getting my hormones right and specially getting my muscles strong.
HRT
47 years and excited foe body recomp🎉
Lets goo!
Amen. Thanks as always
Hi Dr Stacy - I am a 60yo woman. The only exercise I do are yoga and some walking. Do your advise on training apply to someone like me who is not very active and overweight?
Yes, she said so in the beginning!
Yes, start with lighter weights to get used to it.
During winter months in the Midwest, can “sprint interval training” be an actual hard tabata on an indoor bike?