The best fitness routines for each stage of menopause | Dr. Stacy Sims

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Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, largely because it's based on research focused on men. Women's bodies aren't just smaller versions of men's, especially when it comes to health and fitness during hormonal changes.
In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects exercise responses and offers tailored strategies to adapt your fitness routine for optimal health during and after menopause.
Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition, with a focus on women’s health and performance. She holds a PhD from the University of Otago in exercise physiology and sports nutrition. She did a postdoc at Stanford, where she remains an Adjunct Faculty member. She is a Research Associate at AUT Sports Performance Research Institute, New Zealand.
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Follow Dr. Stacy Sims on Instagram: / drstacysims
Follow ZOE on Instagram: / zoe
Timecodes:
00:00 Introduction
01:25 Quickfire questions
05:30 Menopause and perimenopause explained
10:18 What happens when oestrogen levels change?
13:21 When does perimenopause start to happen?
16:07 What is the role of exercise in menopause?
18:45 What are hot flushes?
22:11 How can exercise have a positive impact on menopause?
23:48 What are the best exercises to do in menopause?
27:26 You are NOT going to get bulky lifting weights!
31:33 Alternatives to going to the gym
35:55 What is high-intensity training?
44:27 What is the minimum amount of exercise needed to have a positive health impact?
50:22 How does fasted training affect women?
54:26 Summary
Mentioned in today’s episode:
Hailey Happens Fitness: www.haileyhappensfitness.com/
Les Mills Fitness: www.lesmills.com/uk/
Train with Joan: www.trainwithjoanofficial.com/
Books:
- Next Level by Dr. Stacy Sims: amzn.to/44Mifza
- ROAR by Dr. Stacy Sims: amzn.to/4bh6z9V
- Every Body Should Know This by Dr Federica Amati: amzn.to/4blJsLg
- Food For Life by Prof. Tim Spector: amzn.to/4amZinu
Dr. Stacy Sims website: www.drstacysims.com/about-stacy
Dr. Stacy Sims podcasts: www.drstacysims.com/media
Episode transcripts are available here: zoe.com/learn/category/podcasts

[@Meg_I_am]

Would appreciate more episodes dedicated to the unique physiology, nutrition and movement needs of the "average" non-athlete post-menopausal woman.

[@rochepatto1]

You don’t need to be an athlete to go to the gym. Great episode for the average woman.

[@audreyboyle52]

More on post menopause. . It can e 40yrs!

[@cj705]

If you workout regularly then you are an athlete 💪

[@muoian]

She has a KZbin channel that congregates all dr sims podcasts

[@user-yc5ie7ow2r]

Yes!!!! Totally agree. Please more episodes dedicated to this subject!

[@gingerbadjie9670]

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 ❤

[@suejones6664]

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.

[@dawnkeckley7502]

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.

[@karendelbuono6985]

I agree. Guess we will have to wait until these specialists are in their sixties 😊

[@SarahHorner]

@@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.

[@a.higginbottom]

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. kzbin.info/www/bejne/d4HafH6Lqc98hNE this is the podcasts I'm talking about, from minute 6:00, 8:00 specifically

[@efivyridaki8072]

​@@a.higginbottomthis answers my question, thank you! ❤

[@ficornish4397]

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.

[@NatashaDiedricks]

Hi there. Check out Dr Mindi Pelz work. I think you'll find it useful.

[@helena6999]

Get your thyroxine levels checked too

[@kristireiniche]

Any updates?

[@karinround8531]

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.

[@user-uq3ml7nh4y]

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.

[@poolfield2]

I just wish this had been available for me 20 years ago!

[@helenwagstaff3868]

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.

[@Chad123x]

Hundred percent. Glucose spikes cause hot flashes for me

[@pappaciccia105]

Totally agree, lift lift lift,

[@kimberleyformacio865]

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!

[@audreyboyle52]

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

[@patty2416]

Yes please!!!

[@nazeeniranfar2616]

I am overjoyed to see Dr. Sims on Zoe KZbin 🥳🙌🙌 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’. 🙌🙌

[@zoemalcolm2897]

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.

[@circa1890]

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..

[@starmanjesus5679]

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

[@razia6046]

I was going to write about it. Thanks for mentioning it. I went from resistance bands to overcoming isometrics and love it.

[@auntyjo1792]

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.😢

[@OpenlyBritish]

Do stretching and foam rolling.

[@sylviaburnside8226]

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?

[@liabell2175]

this video made my decision to subscribe to your channel! This is the singularly most valuable bunch of informations 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.

[@PeppermintPatties]

Check out Louise Newson. UK-based, but very up-to-date and exhaustive info on menopause. ✅

[@MariaBrinks25]

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

[@jodeanjones8962]

Menopause and Perimenopause are mentioned often. Would you recommend similar approach for post menopausal women?

[@ingridmorgan7893]

I think menopause and post are synonymous.

[@soph3420]

She talked about this woman to follow on KZbin... Training with Joan. 60 plus woman working out.

[@alisongallagher7133]

Fantastic, just what I needed! Please have Stacy back again!!!

[@heatherbrownlees3253]

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 😊

[@karendelbuono6985]

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

[@hazelb869]

I'm in the same boat - post menopause and losing muscle mass. How do you build it up again and hopefully not too late

[@Thesharkfin1968]

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

[@formisfunction1861]

WTF?

[@KawenaGD]

Dr. Sims is really excellent. Thank you.

[@cheekysmith8559]

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....

[@fehmidakola2617]

Great episode. Thank you for asking the pertinent questions that were on my mind too

[@susanchristian1665]

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.

[@TriciaDawnWilliams]

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.

[@susanchristian1665]

@@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?

[@EvieBeanVideo]

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.

[@PaulinaLaguna-rm7kb]

Omgosh, she looks amazing. ❤ she must know what she’s talking about. We need more of this.

[@lilylou4758]

Best episode ever thank you . Give me so much hope!😊

[@amyjacquelineg.715]

Very eye opening. Thank you for this great interview!

[@JW-ug5vq]

Thank you for bringing on this guest speaker! How informative. ❤

[@fr514]

Excellent conversation. Thank you both!

[@user-ih2hh7pp4r]

phenomenal podcast -thank you!

[@cathysankey7743]

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.

[@derosaorbea]

Thank you for bringing Dr Stacy Sims and dedicating one episode to menopause!

[@olive5890]

More on this topic please, as the research is coming out!! Thanks Stacy ❤

[@yvettebennett6170]

This was so amazing! Thank you.

[@JF-se5ef]

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.

[@doretheazeeman5361]

It was brilliant. Thank you! Complex, but helps to understand more about what the latest research is on exercise and what to do for strength and diet when older.

[@acklimamaharaj8015]

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.

[@1897Jmiddaugh]

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.

[@muoian]

The only expert I listen to on female physiology , health , exercise and hormones . Love dr Stacy sims

[@marizazz]

Finally a podcast episode on the topic with accurate and applicable information! Thank you! So happy I found this!

[@janecarrel1111]

This was so informative 👏🏼 and Johnathan- your recap was so so helpful 😊

[@andreagordon7904]

Absolutely brilliant session loved it !

[@henrikstornblom]

We definitely need to talk more about the menopause!

[@MJ-mv8wn]

This is so helpful, thank you!

[@michelleepicmom732]

Loved every minute of this interview! So much valuable new information for me as a 55-year-old woman living life post menopause.

[@FranceMarie1]

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.

[@kimstewart2347]

I’m 47 and what I believe, I’m in full perimenopause. The biggest issue I’m facing is Bloating!!! It’s horrific! Help!!!!

[@jeanthomas7171]

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!

[@sarahcronshaw3088]

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.

[@adihelenagur7915]

Thank you for speaking and showing yourself. It’s so hard to learn and grow 😭

[@powerslaurae]

This was an excellent podcast!!🎉

[@mayyabie6108]

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!

[@Anita-wh4vr]

Gosh, I am doing everything quite right…. Exept for the fastet training!!!! I do it all the time!!! She does explain it so well, I have to try it differently ❣️❣️❣️❣️❣️ Thank you so much ☺️

[@nomzalicious8075]

Amazing, l totally get it now. Thank you so much to both of you 💝 💪🙏

[@deebee8290]

this is a great episode on something I had v little knowledge of and it was so relevant. Many thanks to both

[@josephineclarey7392]

That is the best explanation I have ever heard of a hot flush. I stopped them thankfully - 6 years ago.

[@helendennis7662]

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.

[@mellp5]

Great interview and great advice

[@bodyawarenessme984]

Thank you very much for such an in-depth and simply stated. For such an easier understanding, of a confusing scientific overwhelming time in which we all will reach. Understanding the background of the body of which we live in a know little about. Esp from our lacking medical professionals in which most people seek out for help... great info and directive.. Shareing this info is a must..

[@clairesvarc-maloney2833]

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!!

[@katem6976]

thank you!

[@kestag2110]

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 ❤

[@busytraveller3699]

Fascinating thank you..

[@nhandel2013]

Really appreciate this podcast. I am post menopausal, on HRT patches and still get hot flashes.

[@TanjaHebbrecht]

I love these golden conversations 🙏🏻🧡 Can’t wait for Zoe to come to Belgium 🇧🇪 Hope it’s on the calendar for 2024?

[@user-hf7ng4ir9w]

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.

[@dancegeneration7595]

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...

[@helendennis7662]

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.

[@juliesimpson2122]

LOVE this episode. Thank you so much. I do Jump rope (Crossrope) and love it

[@edenwalsh1014]

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 🎉🎉🎉🎉🎉

[@carolynr2561]

This is super-interesting. Though I'll find it difficult not to exercise on an empty stomach, due to acid reflux.

[@lilyfuzz1]

really valuàble interview thank you.

[@samanthalinney6812]

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

[@wonderlizz]

During a hot Georgia summer, I turned on my husband’s seat heater in the car. He suddenly started sweating. I said, that’s what a hot flash feels like. 😮

[@nikiloheit]

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.

[@shanakeel5653]

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.

[@skilla2542]

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.

[@avg4015]

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.

[@AussieMaskedOwl]

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!

[@marilyn48ful]

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.

[@TheNutmegStitcher]

HRT plus IF and daily movement helped me get through menopause beautifully. Yes, I exercise in the fasted state. Feels better.

[@denisemc607]

It doesn't need to be a meal - I have a little bit of greek yogurt, flax and blue berries - high protein and fiber :-)

[@bryonygrealish6663]

I've just started peri. I have been doubling up on nutrient dense food and vitamins, lots more lean proteins, more probiotics, water, water, water! I am also looking to herbs like chamomile, lemon balm, and other calming herbs to help keep my system more relaxed and drink it before bed. As well as starting a more weight resistant and balance exercises. I have a disability that I can't do impact exercises. I bought a squat machine for about $80. It helps keep my body in the correct form and also I can add resistance. I work from home and I can leave it up all day then do then a HIIT training with it throughout the day. Within two weeks I started building muscle in my legs while being gentle on my knees and back.

[@LaVikinga108]

This information is absolutely fantastic, and FINALLY we get a female, and post menopausal perspective on training, exercise amd nutrition! Dr Sims is unique in the health space, thank you for having her on the show! I have just purchased her book, but have a question - when I go 💯 in sprint and lift so heavy that I get to fatigue after 5-6 reps, I can sometimes feel unwell the day after.. I understand that I've done too much, clearly, but if I don't sprint at 90% or lift super heavy, will i still get the all important signals to the nervous system?

[@jillmartin5734]

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.

[@ingridmorgan7893]

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 KZbin there are many weight lifting programs. You can download one, you don’t need to subscribe.

[@jayneras642]

Be great if you could summarise key points- fantastic information thank you

[@barbarafairbanks4578]

OMG!😮...just realized I wasnt subscribed🤯 OK - so I just did😁 (Btw I successfully answered ALL of those questions shot at Dr. Sims in the beginning of this video 😁. ...that's how much I've already watched and followed her👍 ..Starting with Katie Couric's YT interview of her sometime back.😊

[@zakiarashid152]

Does this advice still apply if you're on HRT?

[@tammywilmot640]

I love Stacy, such a wonderful woman specific wealth of information.

[@maysilva431]

I think the topic should be divided : Perimenopause And Postmenopausal in your In diferent episodes.

[@susanchristian1665]

I would recommend BeMobile Physiotherapy in Sydney, Australia. They specialise in resistance training for the over 55s with courses available online. I've been training with them (online) for over 3 years now. There is a free taster on their website and they have lots of videos on KZbin. All their exercises can be done with things you have at home if you don't want to go down the line of buying weights. They are not at all intimidating and there are always different levels for every exercise. I'm 75 and I know there are members well over 80, all of u working through the same routines at our own pace.

[@julenelauro4308]

Love this topic! Thank you so much! Also wanted to say I use Lift with Cee who has amazing KZbin weight lifting videos for women over 40 but also great for younger women as well.

[@khavita12]

I also use Lift with Cee

[@beverlysumner1283]

I use Lift with Cee as well!

[@scullgirl5069]

It’s all rather mentally exhausting 😅

[@FrogsDoowa06]

If we're only doing these short bursts, how do we improve our VO2 max and HRV?

[@efivyridaki8072]

Hi, watching from Sweden and the non existing knowledge on this matter, so thank you! So, my question is, the sprints and the Hiit, is that for perimeno or for postmeno aswell? And please, let us have a video just as great for postmeno? 🙏🤞👌🙌♥️ Thank you!

[@FredLaneMusic]

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.

[@samantharichardson128]

How long should a total SIT workout be in total ?

[@kerensamartin6216]

It’s great to have this podcast. I’m confused though about the 150 mins of moderate intensity exercise, which all health organisations recommend. Is Stacy saying this is too stressful for allowing your parasympathetic system to work properly, so you should not be aiming for it at all and just keep moving in some way, but not stressfully, except in the short bursts of high intensity/load that she recommends? I’m 58, post-menopausal and on HRT, so getting a boost of oestrogen and been trying to walk more, but rarely get to that 150 mins. (I sit too much, looking on my phone at stuff like this! 🙄Or working on my computer/other screen time.) So should I not be bothering about aiming for the 150 mins, except, maybe, for the other benefits of getting out in nature, and just walk more gently, for no particular length of time per week, with some occasional speedy bits? I don’t commute, don’t have stairs and the shop is less than 5 mins walk away, so don’t have any particular, daily-living exercise. I do weekly, gentle swimming, yoga and Pilates, and some creative movement but am limited by having problems with my shoulders, knees and Achilles and can no longer do arm-weight-bearing exercises like Down-Dog and Plank or lift weights, or jump. Apart from these types of exercise, I prefer daily life exercise, like gardening, but I keep injuring myself. I have seen a couple of Physios, but there hasn’t been a solution to preventing and re-strengthening, yet, which works. I have had a strong aversion to high intensity exercise since exercise at school made me feel like I was going to die. You’re meant to enjoy exercise, to keep at it. I wonder what the solution is for people, like me, who hate that type of exercise? I noted what Stacy said about starting with mobility, standing on one leg, squats etc, so I can start there. (Can’t stand from a squat without pushing on the ground with my hands, currently. 🤪)

[@lobeckdr]

I am also confused about the 150 minutes zone 2.

[@lisaj5041]

Wow great information. I’ve been listening to Huberman Peter Attia and others about zone 2, mitochondria etc, not realizing the science may not apply to women! I feel as if I’ve been spinning my wheels and getting nowhere. So with Zoe as my health coach is the science backed advice based on studies of women or men? 🧐😊

[@fitfreedom]

@drstacysims shows us the NEW science based on female data. We as coaches on the ground, helping 'normal' women ( not competing athletes) in midlife who are struggling peri-menopause and post menopause now have the backing to our methods that HAVE WORKED for years. Resistance training is key. Slim elegance. You do not get BIG or bulky as Dr Stacy says - we do not develop muscle easily in Menopause. Love the book Next Level - all my ladies read it. This podcast explains WHY we need to and HOW to keep a healthy body composition as we age. Don't know where to start? Don't be afraid. YOU CAN DO IT!! Sending love to everyone on International Women's DAY! xx @menopauselivia

[@Chopsyochops]

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.

[@PinkelefantZ3]

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!

[@Chopsyochops]

@@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.

[@Carolina-ws1jc]

Lifting that heavy worries me at this age due to risk of hernia and slipped discs! I’m finding it very difficult to lose weight now at the age of 50. What worked for me very well during Covid was the Yoga Burn programme. I will be going back to that once my gym membership is over.

[@thehouseofmillie]

Have you spoke to a nutritionist about your diet? You may need to change it>

[@Carolina-ws1jc]

@@thehouseofmillie my diet is excellent as I consume minimal UPF’s, sufficient high quality and lean protein with every meal and a reduced amount of gluten-free non-refined carbs. Sugar is minimal as I don’t care for it. One real coffee daily and a glass of home produced kefir before bed to support gut health. My vice is a large glass of good quality red wine on a Friday and Saturday night. I do not snack in between meals. I sleep relatively well and do not live or work in a toxic environment. I am not overweight as such. The body composition is changing and I am becoming heavier every year but maybe I need to accept that.