What we’re still getting wrong about women’s health: Stacy Sims, Ph.D. | mbg Podcast

Welcome to the mindbodygreen podcast! Each week, host Jason Wachob, founder and co-CEO of mindbodygreen, engages in open, honest conversations with the people shaping the world of well-being. Today’s featured guest is Stacy Sims, Ph.D., an exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.
“The conversation about Zone 2 is all based on male physiology and male data," she says. In this episode, Stacy and Jason discuss what women need to know about today’s buzziest longevity topics, plus:
00:00 Women are not small men
01:54 Stacy’s dream research study
02:25 How your menstrual cycle can inform your workouts
04:39 Stacy’s POV on birth control pills
09:20 How women should exercise during perimenopause
11:00 How women should exercise during menopause
17:21 What women need to know about Zone 2 training
20:42 How right cold plunge temperature for women
23:52 How women should build & maintain lean muscle
26:09 Protein needs for women & the best time to consume it
28:06 Common vitamin deficiencies for women
30:05 What women need to know about time-restricted eating
33:56 The most effective weight loss strategy for women
40:02 How women are physically superior to men
45:31 Supplements that aren’t worth your time
We hope you enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [e-mail].
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[@nazeeniranfar2616]

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 🙏🏻

[@tracybrayton6800]

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...

[@tracybrayton6800]

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

[@tracybrayton6800]

My body thrives in the sauna... I need to get back to it...

[@Arecee]

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! ⭐️⭐️⭐️⭐️⭐️

[@TheLondonHerbalist]

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...❤🌿

[@pkstiever]

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!

[@Mona-Faye]

Thx for sharing! You can buy powdered creatine and add to post workout shake or smoothie.

[@26evajdiaz]

Nice that’s good news, what did you do convince your Dr to get on HRT?

[@ginabree]

My husbands parkinsons symptoms improve every time he excersizes, he swears by it

[@pkstiever]

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.

[@1stdivaofkiff50]

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.

[@Baribrooks]

MBG, you are looking very healthy/rested these days, and happy too. 👍

[@Luna14dejulio]

This interview is amazing! Thank you for su much good and detailed information 👏🏻👏🏻

[@maureengarry]

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?

[@idalaluz4694]

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.

[@mechellespillekom5891]

Brilliant interview.

[@theofficialmechelle]

♥️🤣I just come in at the end and close 😆💕

[@marshsundeen]

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.

[@Luna14dejulio]

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

[@sarah.gilman]

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?

[@asr9217]

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

[@sarah.gilman]

@@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.

[@susana.esteves]

@@sarah.gilman I'm a female vegan bodybuilding and I eat a lot of whole grains and legumes.

[@user-nz8jx6bx1g]

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?