Angela Foster Performance Podcasts - Episode 185

EP 185 – Science Backed Training, Sleeping and Fasting Protocols for Perimenopause with Dr Stacy Sims

Dr Stacy Sims joins Angela to discuss the science behind training effectively as a woman and explains how in the years leading up to menopause it’s vital to instigate different techniques in training and nutritional strategies to offset what your hormones are no longer doing

This in-depth interview is a great opportunity to hear about what supports the maintenance of lean mass and the adaptations that should be made during perimenopause to support effective autophagy

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Science Backed Training, Sleeping and Fasting Protocols for Perimenopause with Dr Stacy Sims

This in-depth interview is a great opportunity to hear about what supports the maintenance of lean mass and the adaptations that should be made during perimenopause to support effective autophagy

Key Takeaways

We need external stress to create a signal of adaptation the way our hormones did
To aesthetically change body shape you need to train a minimum of four times a week
You need to spend time learning techniques and the mechanics before you build load, lifting heavy is about the neuro-muscular connection
For women, when there is no carbohydrate available as fuel when exercising you burn lean mass
To maintain lean mass we have to do things when fuelled
Sprint interval training is about being short, sharp and very efficient
You should avoid high-intensity work in the luteal phase because it’s a strong stressor
The primary objective of intermittent fasting is weight loss
Aerobic exercise promotes the growth of brain tissue
Exercising is a huge stimulus for creating autophagy in the brain and cardiovascular system
Our bodies revert to using lean mass first over fat and carbohydrates
The limited research available on post-menopausal women indicates fasting isn’t beneficial
A small amount of pre-fuel makes all the difference

Best Moments

‘Exercise has more robust data to support longevity’

‘If you are trying to do high-intensity training or heavy-weight training and you don’t have fuel on board it causes a quagmire of increased cortisol’

‘Women have a gene adaptation in the liver that upregulates – storing everything and burning lean mass’

‘It’s really important that women remember to eat’

Resources For This Episode

Valuable Resources

Contact Details

About the Host

Angela Foster

Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful and limitless life.

Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.