In episode 207 of The Physical Performance Show Brad Beer shares a conversation with Stacy Sims, PhD, Female Physiology & Endurance Training #womenarenotsmallmen in this expert edition.
Stacy Sims has spent the last two decades researching in female physiology to optimise women's training nutrition, recovery and hydration needs. Dr Stacy Sims is the author of
ROAR: How to match your food and fitness in female physiology for optimum performance, great health and a strong lean body for life. It is a must-read book, not only for female athletes but also any males in their corner, health professionals, fitness professionals or anyone that values helping others perform at their own physical best. I have devoured the pages of Roar and it largely serves as a platform for our discussion and deep dive into all things female physiology and endurance training.
Dr Stacy Sims has contributed to the exercise physiology and sports nutrition fields for more than two decades not only as a Scientist but also an athlete. Stacy served as an Exercise Physiologist and Nutrition Scientist at Stanford University from 2007 to 2012 specialising in sex differences of environmental and nutritional considerations for recovery and performance. Stacy has also been an elite athlete herself, along with extensive experience working with athletes from all levels; beginners right through to Olympians and Tour de France cyclists. In 2012, Stacy Sims left her full-time academic position at Stanford University to start her own consultancy practice and to further the dissemination of science into the real world applications for athletes, coaches, educators and colleagues.
During this Expert edition we will explore female athlete physiology across the lifespan. We discuss menopause, pregnancy, menstruation 101, the old contraceptive pill, exercise recovery, fuelling for female athletes, all around the different phases of the menstruation cycle and Dr Stacy Sims answers some listener questions.
Listen in as we delve into the following:
- Book release
- Key message for every woman on the planet
- Optimising performance around women’s physiology
- Differences of women and men when it comes to altitude
- Physiology 101 for women’s menstrual cycle
- How body reacts to The Pill
- Impact of low energy availability to athletes
- Intake of nutrients for athletes
- Limited calorie intake
- Best advice for women taking the pill
- Key points for women on pregnancy
- Key points for women on menopause including athletes
- Gastrointestinal problems in women
- Suggestion for nutritional drink for athletes
- Best Advice
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Quotes:
“Empowerment with a bigger voice” – Key message to women
“Don’t take it 2 or 3 months from the Olympics.” – Best Advice for women taking the contraceptive pill
“Don’t rely on engineered nutrition, eat real food.” - Best advice to people in endurance sports
“Pay attention to yourself, learn inherently how you respond and how you feel.” - Best Advice
“Weekly Burpee Challenge” – Physical Challenge
“Women are more exposed to asthma and altitude sickness due to elevated state.”
"You can use heat to increase blood volume, so when you get to altitude you are not quite so stressed.”
“Men suffer more the fitter they are because they rely more on their oxygen capacity rather than haemoglobin.”
“Everyone responds to heat but not everyone responds to altitude.”
“You need fuel in order to heat intensities.”
“Fuel for what you are doing.”
“Your body will inherently tell you what you cannot do.”
To follow Dr Stacy Sims
Instagram:
@drstacysims
Facebook:
@drstacysims
Website:
Dr Stacy Sims
Book:
ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life
Timeline
0:00 Start
5:31 Book release
8:14 Key message for every woman on the planet
12:35 Physiology differences
14:20 Optimising performance around women’s physiology
18:00 Differences of women and men when it comes to altitude
22:12 Physiology 101 for women’s menstrual cycle
25:05 How body reacts to The Pill
32:19 Impact of low energy availability to athletes
35:10 Intake of nutrients for athletes
38:44 Limited calorie intake
43:10 Best advice for women taking the pill
44:50 Key points for women on pregnancy
47:05 Key points for women on menopause including athletes
51:30 Gastrointestinal problems in women
53:15 Suggestion for nutritional drink for athletes
55:50 Listener Questions
1:00:00 Best Advice to all listeners
1:01:11 Physical Challenge for the week
1:02:25 Dr Stacy Sims social handles
1:08:17 Finish
People Mentioned:
Zane Robertson - NZ Marathon Record Holder 2:08:19, 59:47 half marathon, Comm Games Bronze (5000m, 2014), Olympian - Episode 170 and 203 of The Physical Performance Show
Assoc Prof Dr Shona Halson - Athlete performance & recovery Episode 190 of The Physical Performance Show
For questions and comments about this Episode
Send to the show host
@Brad_Beer (Twitter) or
@brad_beer (Instagram)
