Podcasts about match your food

"Women are not small men. This means understanding that everything from our exercise to our nutrition needs to be different for optimal health." -Dr. Stacy Sims In this enlightening episode of the Well Beyond 40 podcast, I am thrilled to welcome Dr. Stacy Sims, a renowned exercise physiologist and nutrition scientist. Dr. Sims shares her groundbreaking insights on how women over 40 should approach their health, specifically focusing on the critical differences in exercise and nutrition compared to men. Dr. Sims' journey has been nothing short of inspiring. She has dedicated her career to uncovering the critical distinctions in how women should train and eat, especially as they transition through perimenopause and menopause. This episode dives deep into these gender-specific differences, emphasizing the importance of recognizing that women's bodies respond uniquely to various stimuli. We discuss the significance of incorporating strength and power-based training into fitness routines to maintain muscle mass and boost metabolic health. Dr. Sims also explains which types of training she recommends for women to reduce the risk of chronic diseases like Alzheimer's by promoting brain health through lactate metabolism. On the nutrition front, Dr. Sims debunks common myths around fasted workouts and ketogenic diets, stressing the importance of a well-balanced diet rich in fiber and protein. She highlights the essential role of carbohydrates in women's overall health and offers practical advice on managing caloric intake to support weight loss and metabolic efficiency. Dr. Sims also shares her expert opinion on the benefits of creatine supplementation, particularly for women over 40, to enhance muscle function and overall well-being. Her insights are backed by extensive research and her own experiences, making this episode a treasure trove of valuable information. Join us for this empowering conversation that will give you actionable strategies to optimize your health and fitness as you navigate life beyond 40. Listen to the full episode now for more transformative insights from Dr. Sims. FULL show notes: https://www.jjvirgin.com/sims Reignite Wellness™ Plant-Based & Paleo-Inspired All-In-One Shakes: https://reignitewellness.com/collections/shakes Literature Review: Creatine Supplementation in Women's Health: A Lifespan Perspective: https://doi.org/10.3390/nu13030877 Reignite Wellness™ Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder Download my FREE Resistance Training Cheat Sheet: https://jjvirgin.com/resistance Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep Dr. Stacy Sims Facebook: https://www.facebook.com/drstacysims Dr. Stacy Sims Instagram: https://www.instagram.com/drstacysims Learn more about Dr. Stacy Sims: https://www.drstacysims.com/ Get Stacy's 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: https://amzn.to/3WgZ4ea Get Stacy's Book Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond: https://amzn.to/3LftxTx Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off  

Dr. Stacy Sims, Ph.D, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. https://www.drstacysims.com/booksandmore

Menopause, health and fitness writer and professional athlete Selene Yeager is on again for a third time to talk about how to decipher some of the messages we hear about menopause and hormones from podcasts, books, reels and all the noise that's accumulating out there so we can figure out what applies to us and what doesn't. Selene is leading the way for so many of us women who are older and active. She is host of one of my absolute favorite podcasts – Hit Play, Not Pause, which hopefully all of you are following by now. She is also the content manager at Feisty Menopause, and a best-selling professional health and fitness writer, including co-authoring ROAR and Next Level with Dr. Stacy Sims. I have links to all these important resources and our past podcast episodes we recorded together in the show notes. Selene lives what she writes as a National Academy of Sports Medicine certified personal trainer, Precision Nutrition certified nutrition and menopause coach, off road racer, and former All-American Ironman triathlete. She's athletic. She's smart. She's in menopause and she's badass. This episode is sponsored by Oxford Healthspan. The makers of my favorite spermidine supplement Primeadine. Use code ZORA for 15% off Primeadine spermidine ⁠⁠⁠here⁠⁠⁠. Check out the ⁠Menopause Method training⁠ for doctors and medical professionals to learn how to prescribe hormone therapy for women in menopause. Go to the ⁠Institute of Bioidentical Medicine⁠'s website iobim.org to make an appointment to learn more and use the code ZORA for a discount. Go the sister site brite.live to find a menopause trained doctor near you. Check out the ⁠Hack My Age menopause programs⁠ to optimize your menopause journey with evidence biohacks tailor made for a woman in perimenopause and menopause. Contact Selene Yeager: Podcast: ⁠https://livefeisty.com/category/podcasts/hit-play-not-pause/⁠ Book: ⁠Next Level: Your Guide To Kicking Ass, Feeling Great and Crushing Goals Through Menopause And Beyond⁠ 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 Navigating Menopause Program releasing January 22, 2023 https://www.feistymenopause.com/navigating-menopause-sign-up-page Website: https://www.feistymenopause.com/ Facebook: FitChick - Selene Yeager Twitter: @FitChick3 Instagram: @FitChick3 Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Level Up Membership: ⁠https://www.feistymenopause.com/monthly-membership-1⁠ RESOURCES: Genev.com https://www.gennev.com/ Healthywomen.org Mymenopausecenter.com Claire Spencer episode: ⁠https://podcasts.apple.com/us/podcast/hit-play-not-pause/id1533088916?i=1000622368585 --- Send in a voice message: https://podcasters.spotify.com/pod/show/hackmyage/message Support this podcast: https://podcasters.spotify.com/pod/show/hackmyage/support

In this podcast, I sit down with the remarkable Dr. Stacy Sims– who fully embodies feeling energized at any age.  For almost all women– even active women– perimenopause and menopause can hit hard. And goodness knows I've felt that overnight. But today, we discuss how menopause doesn't have to be the end of you building muscle, maintaining a healthy metabolism, or feeling energized. Dr. Sims teaches us that once you understand your physiology, you can work with it– not against it. And you can optimize your health to reverse your inner age.  We'll dive deep into her cutting-edge research on women's physiology and how we can adopt crucial lifestyle strategies so we don't have to become a statistic– because we're so much more than that. A strong metabolic foundation lets me show up as my best self for my family and myself. And to get metabolically healthy, you need to support your body with nourishment, movement, stress management, and quality sleep.  Lucky for you, Dr. Sims and I discuss all of this– and so much more in this podcast! So join Dr. Sims and me to learn how to thrive as women. She'll give you the tools you need to exercise for strength and enhance your metabolic health– at any age.  Plus, if you love all the knowledge she shares and are interested in learning even more, I highly recommend her book Next Level. I've read it twice so far, and it's a valuable guide that will span decades.  Because even throughout these 40+ years, we're going to constantly evolve and change. So having this kind of research can help us navigate our body's changes with ease and grace.  Press play on this podcast now to learn how to enhance your metabolic health– and feel like yourself in your body again!  Dr. Stacy Sims  Dr. Stacey Sims is an international exercise physiologist and nutritional scientist. She aims to revolutionize exercise, nutrition, and performance for women. While at Stanford, she had the chance to translate her early research into consumer products and a science-based book called Roar. Roar was written to explain sex differences in training and nutrition across the health span and lifespan of women. Both the consumer products and the book challenge the existing dogma for women in exercise, nutrition, and health.  Her newest book, Next Level, focuses on how women can navigate menopause with strength, endurance, and energy. IN THIS EPISODE How Dr. Stacy Sims began her research on women in fitness  The launch of Dr. Sims's sports and nutrition company  Recognizing the difference between men and women in health  Breaking the sociocultural norms around the menstrual cycle  About Dr. Sims's newest book– Next Level  Acknowledging how overtraining impacts the body  Fueling and nutrition for your body  Promoting gut health for optimal metabolism  Navigating hormones and stress responses  Recommendations for an optimal sleep schedule  Strength training, heavy lifting, and sprint training for women  How testosterone plays a role in women's health  RESOURCES MENTIONED Dr. Sims's book– Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond Dr. Stacy Sims's Website | Dr. Stacy Sims's Instagram  Dr. Sims's book– ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology  PODCAST REBRAND GIVEAWAY: Subscribe + Review on iTunes to Win Over $500 in Epic Prizes! RELATED EPISODES  #256: How To Build Lean Muscle And Boost Your Metabolism Based On Your Menstrual Cycle, Even In Perimenopause With Dr. Stephanie Estima #476: How To Pivot In Perimenopause To Increase Energy, Metabolism And Brain Power #386: The Three Best Strategies For Endless Energy All Day Long With Ritamarie Loscalzo #213: What Is The Right Exercise If You Are Dealing With Hormone Issues? #317: Create Radical Longevity And Sharpen Your Brain, Strengthen Your Body, And Reverse The Symptoms Of Aging With Dr. Ann Louise Gittleman

Welcome back Highwater Trekkies! It is once again time for a brand spankin' new episode. Join our hosts as they take a deep dive into the topic of hydration, and how to utilize beverages to best serve us as we adventure on trail and beyond. Tune in as Katy gives us an education about our own bodies' biological mechanisms that play a role in hydration, and how osmoality runs the show. Sam gives us the scoop on which beverages and foods are the most hydrating, with some surprising results. Our hosts also discuss the individual variables that affect hydration needs, as well as learn about the unique experience of hydration for women. Join the conversation as we explore how to work with our own physiology to properly hydrate (and talk a whole bunch about sodium.)   Questions? Comments? Concerned if Sam has a pulse? Write us! We would love to hear from you. highwatertrekco@gmail.com Follow us on: Instagram @highwatertrekco Facebook @highwatertrekco Theme song "Ozark Stomp" by the talented Peter J. Lehman. Give him a follow on Instagram to find his singles and albums, and to keep up with what he has going on: @peterjlehmanmusic Resources: You can find the interviews with Dr. Sam Cheuvront and Dr. Robert Kenefick on The Science of Ultra Podcast wherever you listen to podcasts, or by visiting the episode website links: Episode 4: Hydration Physiology: The Basics Episode 7: Hydration Physiology: Application Find the work of Dr. Stacy Sims by visiting her WEBSITE Check out her 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” on Amazon Listen to her interviews on: The Proof with Simon Hill Podcast, Episode 259: Hydration for Optimal Health and Performance The Physical Performance Show, Episode 207: Expert Edition: Stacy Sims, PhD, Female Physiology and Endurance Training Read more about the differences between men and women's thermoregulation: ”Sex differences in the physiological adaptations to heat acclimation: a state-of-the-art review” And last but not least! Check out GearSkeptic's series on Performance Nutrition for Backpackers on YouTube Please note: the above link is for the playlist of all videos in this series, but if you're looking for hydration specific, check out Part 3: Hydration strategies and Part 4: Electrolyte Balance.

If you're an active woman of any age, this episode with respected exercise physiologist and nutrition scientist Stacy Sims, Ph.D., is an enlightening must-listen! Hosts Sarah and Ellison welcome Stacy to talk about many of the topics covered in her book ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life, including:  -why women runners need to stop eating and training like men;  -why “one size fits all” should not be anyone's guide to weight management;  -how to properly fuel for a workout (+ post-exercise);  -the powerful effect of female hormones; and,  -hacks for preventing menstrual cramps; GI distress during a run; and aiding sleep.    Before Dr. Stacy Sims joins around 21:33, Ellison and Sarah discuss these two books: Victoria: the Queen by Julia Baird and Framed by Robert F. Kennedy, Jr.   This repeat episode originally ran in January 2017.   When you shop our sponsors, you help AMR. We appreciate your—and their—support!   Save 15% on any full-price purchase thru 6/30/23 at topoathletic.com w/ code AMRTOPOMOVE   Energy w/o the jitters: Get 15% off  with code AMR at mudwtr.com/AMR   Save $30 + get 1 month free dietitian support with code AMR at nutrisense.io/amr    Learn more about your ad choices. Visit megaphone.fm/adchoices

Here are the notes for episode #403 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!To leave a review for the podcast (HORRAY!), go to: https://coconutsandkettlebells.com/reviewIn this episode, Noelle and Dr. Stacy Sims discuss women are not small men.Got a question you'd like us to answer? Email us at wellfedwomen@gmail.com.10% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.Topics![04:42] Women Are Not Small Men with Dr. Stacy Sims (Renewed)Links!Noelle's website: https://coconutsandkettlebells.comStefani's website: http://healthtoempower.comBuy our book Coconuts and KettlebellsBlissyMag Breakthrough by BIOptimzersLow hormone phase: follicular phase (first half)High hormone phase: luteal phase (second half)Coconutsandkettlebells.com/cookiesFealsThe Beginner's Guide to Cycle Syncing#282: Cycle Syncing and Solving Period Problems with Berrion Berry#294: How to Track Your Cycle To Improve Your Health and Balance Your Hormones with Lisa Hendrickson-JackWell-Fed Women Holistic Health CommunityLearn more about Dr. Stacy SimsFollow Dr. Stacy Sims on InstagramROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for LifeCoursesBiOptimizersVisit www.magbreakthrough.com/wellfed and enter code WELLFED10.BlissyTry now at Blissy.com/WELLFED and get an additional 30% off with our special code WELLFED.

Frauke Cairns ist zu Gast in Episode 107 des Walk-Män-Podcasts. Frauke arbeitet seit knapp 22 Jahren als Flugbegleiterin für die Lufthansa, davon 14 Jahre als Purser. Permanent unterwegs zu den schönsten und entlegensten Orten dieser Welt findet die 41jährige immer eine Gelegenheit, in der knappen Freizeit die Laufschuhe zu schnüren oder sich dem Radfahren oder Schwimmen zu widmen. Kurz vor Beginn der Pandemie entdeckte sie nach ersten Jahren als engagierte Läuferin den Triathlon für sich. In der Zeit der berufsbedingten Kurzarbeit entdeckte sie ihre Liebe für das Backen und hilft seitdem in einer kleinen Bäckerei in der unmittelbaren Nachbarschaft aus. Ihre Botschaft an die Hörerinnen des Podcasts - besonders die im Alter von plus / minus 40 Jahren und "aufwärts": "Du bist nie zu alt und es ist nie zu spät!" Der klassische Call-to-action-Aufruf. :-) Kontakt/Infos zum Hanauer Lauftreff: http://www.hanauerlauftreff.de/ Von Frauke empfohlene Lektüre zu den besprochenen Themen (unbezahlte Werbung, Bücher in englischer und in deutscher Sprache): 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, Stacy Sims, Selene Yeager, https://www.thalia.de/shop/home/artikeldetails/A1037654729 PEAK - Performance für Frauen, Wie Sie Ernährung und Fitness perfekt auf den weiblichen Organismus abstimmen. Stacy T. Sims, https://www.thalia.de/shop/home/artikeldetails/A1059440029 Zu den Walk-Män-Projekten und zum Podcast auf der Walk-Män-Homepage. Kontakt: Ralf Baumgarten / Walk-Män: Mobil: 0172 6612032 Homepages: https://walkmaen.de/ https://mein-blaettche.de EMail:info@walkmaen.de Facebook: https://www.facebook.com/walkmaenorb Wenn Dir gefällt, was Du hörst, dann abonniere den Podcast bei Apple-Podcast, Spotify, YouTube, Deezer, Amazon-Music, Google-Podcast und überall, wo es Podcasts zu hören oder zu sehen gibt. Toll wäre auch ein Feedback direkt an mich und (oder) eine Bewertung auf Apple-Podcast oder Spotify. Wenn Du den Walk-Män-Podcast aktiv als SupporterIn unterstützen und seine Arbeit auf einer solide Basis stellen willst, dann kannst Du das über ein Abonnement bei STEADY machen. Drei Support-Möglichkeiten stehen Dir zur Auswahl: https://steadyhq.com/de/walkmaen Bleib wach, gesund und aufmerksam, Dein Ralf Baumgarten

Frauke Cairns ist zu Gast in Episode 107 des Walk-Män-Podcasts. Frauke arbeitet seit knapp 22 Jahren als Flugbegleiterin für die Lufthansa, davon 14 Jahre als Purser. Permanent unterwegs zu den schönsten und entlegensten Orten dieser Welt findet die 41jährige immer eine Gelegenheit, in der knappen Freizeit die Laufschuhe zu schnüren oder sich dem Radfahren oder Schwimmen zu widmen. Kurz vor Beginn der Pandemie entdeckte sie nach ersten Jahren als engagierte Läuferin den Triathlon für sich – und nun startet sie in wenigen Wochen zu ihrer ersten (Triathlon-)Mitteldistanz. In der Zeit der berufsbedingten Kurzarbeit entdeckte sie ihre Liebe für das Backen und hilft seitdem in einer kleinen Bäckerei in der unmittelbaren Nachbarschaft aus. Ihre Botschaft an die Hörerinnen des Podcasts - besonders die im Alter von plus / minus 40 Jahren und "aufwärts": "Du bist nie zu alt und es ist nie zu spät!" Der klassische Call-to-action-Aufruf getreu dem Motto des Walk-Män-Podcasts: "Komm runter von der Couch".Eine unterhaltsam-spannende Episode, die man / frau einfach hören muss. :-)Kontakt/Infos zum Hanauer Lauftreff: http://www.hanauerlauftreff.de/Von Frauke empfohlene Lektüre zu den besprochenen Themen (unbezahlte Werbung, Bücher in englischer und in deutscher Sprache):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, Stacy Sims, Selene Yeager, https://www.thalia.de/shop/home/artikeldetails/A1037654729PEAK - Performance für Frauen, Wie Sie Ernährung und Fitness perfekt auf den weiblichen Organismus abstimmen. Stacy T. Sims, https://www.thalia.de/shop/home/artikeldetails/A1059440029Zu den Walk-Män-Projekten und zum Podcast auf der Walk-Män-Homepage.Kontakt: Ralf Baumgarten / Walk-Män:Mobil: 0172 6612032Homepages: https://walkmaen.de/ https://mein-blaettche.deEMail:info@walkmaen.deFacebook: https://www.facebook.com/walkmaenorbWenn Dir gefällt, was Du hörst, dann abonniere den Podcast bei Apple-Podcast, Spotify, YouTube, Deezer, Amazon-Music, Google-Podcast und überall, wo es Podcasts zu hören oder zu sehen gibt. Toll wäre auch ein Feedback direkt an mich und (oder) eine Bewertung auf Apple-Podcast oder Spotify.Wenn Du den Walk-Män-Podcast aktiv als SupporterIn unterstützen und seine Arbeit auf einer solide Basis stellen willst, dann kannst Du das über ein Abonnement bei STEADY machen. Drei Support-Möglichkeiten stehen Dir zur Auswahl: https://steadyhq.com/de/walkmaenBleib wach, gesund und aufmerksam, Dein Ralf Baumgarten

Show Summary:It is hard to maintain good physical and mental health.  It is even harder to do so in a world full of diet culture and body shaming.  And it is even harder to do when you are a pre- or post-menopausal woman.  Today, we welcome Kerry Madden to the show.  Kerry is the creator and owner of KAM Fitness and Nutrition.  After struggling with many of these same issues, she went on her own wellness journey to find some answers.  She has now opened her own business and is here with us today to share what she found out! All this & more on episode 116 of The Fat & Broke Podcast!Leave A Voice Memo | Review The Show | Follow | Subscribe | NewsletterAction Items/Conclusions:Lift Heavy ThingsPerform High Intensity Interval Training (HIT), Sprint Interval Training (SIT), and PlyometricsMove WellGet Adequate Protein & NutritionOptimize Your Sleep HygieneTopics Discussed:WellnessDisordered EatingDiet CultureBody ShamingMenopauseHormone Replacement TherapyNutritionFitnessMental HealthResources:KAM Fitness & NutritionPrecision Nutrition ArticleNext Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond, Stacy SimsROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life, Stacy SimsHit Play Not Pause PodcastNorth American Menopause Society

Welcome back for more myth busting - this episode offers a research-based deep dive into the topic of post-workout protein timing. Many of you have likely seen someone at the gym who finishes their training session and proceeds to sip a protein shake as they walk out of the gym, nearly shouting, "gotta maximize that anabolic window!"While there may be some validity to this for an individual prepping for a body building competition, let's dive into the science behind it's application (or lack thereof - there's a case for both viewpoints) for weight loss and performance in the female body.I reference numerous research articles (plus a video + a book) in this episode:Video: Muscle Protein SynthesisArticle: International Society of Sports Nutrition Position Stand: protein and exerciseArticle: Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance TrainingArticle: Nutrient timing revisited: is there a post-exercise anabolic windowBook: ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for LifeI also reference a couple additional podcast episodes for more information on protein intake + protein powder selection:Podcast: The Macronutrient You're Likely Most Deficient In + How to Get More of ItPodcast: Breaking Down Protein Powders: Should You Take Them, What to Choose + What to Look Out ForIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.

Veterinarian Dr Helen Beattie on:Conflict, Tension & Moral DistressBooks Helen's reading and recommendsInspiration & aspirational parenting+ a bit of philosophical discussionPart 2 of a multi-part series getting to know Dr Helen Beattie before she became known to New Zealand's veterinarians in her role as Chief Veterinary Officer at the New Zealand Veterinary Association.Part 1 - episode 069 - some career highs and lowsBooks Dr Helen Beattie is reading or has just finished reading:Shuggie Bain by Douglas Stuart:  https://www.goodreads.com/book/show/52741293-shuggie-bainRoar - How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life by Dr Stacy Sims https://www.penguin.co.nz/books/roar-9781623366865Women Don't Owe You Pretty by Florence Given:  https://www.whitcoulls.co.nz/product/women-dont-owe-you-pretty-6548712Top level topics Helen talks about:Some of  “team” & “people” highlights vs things she's achieved.The privilege of having “thinking time” that you don't get in clinical practice.The opportunity to be exposed to amazing minds and people that vets in clinic don't get.What would “Old Helen” say to “Young Helen” – I asked Helen what tips she'd give to herself today as a freshly graduated vet.Her personal principles Tension and conflictCommunicationHuman behaviour changeBipolar languageThe power of language Helen talks about how cycling gives her thinking space and time:  her clearinghouseWorking as a locum in the UKThe prevalence of specialists just around the corner.Her desire for kiwi fur baby parents to invest in pet insurance for comfort and security.Moral distress – a lowlight for most vets in their veterinary career.Julie and Dr Beattie skirt on the fringes around the topic of rape.   If you are sensitive to this you might find this episode a bit sensitive.Although the topic isn't discussed in any detail whatsoever please be aware the word is raised!VetStaff leading veterinary sector recruitment in New Zealand | veterinarians | locums | nurses

Have you made a commitment to exercise only to fall off the bandwagon a few weeks in? Have you ever gotten angry at your body for failing you but also the (possibly) unrealistic goals you set for yourself? What about using exercise as a way to punish yourself or a way to cancel out what you think is a poor choice, instead of moving your body in a way that supports your WHOLE health as a woman? In today's episode, I'm sitting down with Mairead Suthoff. Mairead is a board certified Athletic Trainer, and a Fertility Awareness Instructor, trained in the FEMM protocol. She's also the creator of Sync Up!, which is an online course that helps you navigate how to sync how you move your body, feed yourself, and take care of yourself all based on your fertility as a woman. If you're ready to approach exercise, nutrition, and self-care in a way that honors the way God made your body and created your hormones to fluctuate each mother, sister, this letter is for you. Topics we talked about in this episode: A quick guide to the natural hormonal fluctuations we go through every cycle as women What cycle syncing is and how it can change the way we move, nourish, and care for our bodies How to avoid being overwhelmed by all the changes you could make in your life around cycle syncing and focus in on the ones that matter to you What differences cycle syncing has made in Mairead's life What all is included in the Sync Up! course and why you should sign up Resources you should check out after listening to this episode: Use the code letters20 at checkout to save 20% off ANY of the courses Mairead offers, including Sync Up! Flo Living and Cycle Syncing “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” by Dr. Stacy Sims US Women's National Team and their use of cycle data to improve training Follow Lumina Health on Instagram Pick up a copy of the new Letters to Women book today! --- Support this podcast: https://anchor.fm/letters-to-women/support

Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. She has a TedTalk titled, Women Are Not Small Men, is the co-author of 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 and is the leading researching in women's physiology and performance. I recently completed one of her amazing courses, Menopause for the Female Athlete and just started her other course, Women Are Not Small Men. To say this woman is an expert is an understatement. She's not only doing the research, but she is also getting the word out, and in my opinion changing the world and the way we view aging as females. In this episode we are specifically talking about perimenopause, what is happening in the perimenopausal body and what you can do from a training and nutrition standpoint to work with your body's changing physiology. We cover: Strength Training Protein High intensity training Gut health Stress management You WILL learn something in this episode and you will walk away feeling empowered to feel and look your best in the second half of your life. Make sure you pre-order her new book, Next Level Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond on Amazon.  Follow Stacy on Instagram at @drstacysims and check out her courses at drstacysims.com. --- Send in a voice message: https://anchor.fm/heresthedealwithkylie/message Support this podcast: https://anchor.fm/heresthedealwithkylie/support

Exercise physiologist and nutrition scientist Dr. Stacy Sims, the author of 'ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology', joins Squats and Margaritas to discuss what nobody talks about women and their periods! She explains why women should train differently, fuel differently and work with their unique female physiology because women are not small men!

In this episode we speak with Dr. Stacy Sims, Ph.D., an Environmental Exercise Physiologist and Nutrition Scientist specializing in sex differences in endurance training.  She's also author of the 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.   Enjoy!

Is it possible to sync your cycle to your workouts? Can you maximize your workouts while honoring your body? Do you hate your period and think it gets in the way of your workouts? Bridget sits down with Mairead Suthoff, Certified Athletic Trainer & Certified FEMM Instructor, to talk about the specifics of cycle syncing, if it's real, how it works, and how women can use this information to have better workouts and overall health. Mairead offers coaching sessions and trainings to help women understand their cycles and maximize their workouts through her business, Lumina Health Services. Her work is incredible and so needed in this space! If you're wanting to avoid "pushing through" a workout and actually enjoy your daily exercise/movement activities, this is the episode for you! Additional resources discussed: Lumina Health Services: https://www.luminahealthservices.com/ Dr. Stacy Sims: https://www.drstacysims.com/ Ted Talk w/ Dr. Stacy Sims - Women Are Not Small Men: https://www.ted.com/talks/stacy_sims_women_are_not_small_men_a_paradigm_shift_in_the_science_of_nutrition How to Optimize Your Workouts to Your Menstrual Cycle: https://verilymag.com/2020/10/what-is-menstrual-cycle-syncing-workouts-tailored-20 WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source: https://www.amazon.com/WomanCode-Perfect-Amplify-Fertility-Supercharge/dp/006213079X 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: https://www.amazon.com/ROAR-Fitness-Physiology-Optimum-Performance/dp/1623366860 Interviewee bio: Mairead Suthoff is a certified athletic trainer and a certified FEMM instructor. She thrives in inspiring women to chart their cycles. Her business, Lumina Health Services, teaches women how to chart for health, body literacy, cycle syncing, and family planning. Her background in sports medicine makes her particularly passionate about helping active women achieve cycle health and sync their workouts to the phases of their cycle.

Everything from training to fueling has predominantly been researched on men and written about by men. Women’s hormonal variations tend to skew research data so those results are often thrown out. As a professional triathlete, Dr. Stacy Sims recognized that she was poorly served by the same recommendations that male athletes were getting. So she set out to change that through her work.  She has written a book called ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body For Life where she breaks down her message that “women are not small men”. Women can learn to cater their training, nutrition, and hydration when they understand the changes they go though in their cycles. You can get an introduction to her work to the now famous TED Talk titled "Women are Not Small Men". In our conversation today, we talk about: Nutrition recommendations throughout a menstrual cycle and different phases of life RED-S syndrome with strategies for prevention and treatment Changes that women undergo during peri and post menopause Common differences between men and women in training and nutrition The future of exercise physiology research Links & Resources from the Show: Learn about courses and coaching resources from Dr. Stacy Sims Follow her on Instagram and Facebook WILD.AI coaching platform High Performance Sport New Zealand organization Kathryn Ackerman at Boston Children's Hospital Thank you to XOSKIN for sponsoring this episode, who’s offering 20% off with code ‘SR’ at checkout! I was introduced to this company a few months ago and have been impressed with the quality of the shorts, socks, and shirt that I’ve been wearing. They’re soon launching a men’s base liner and women’s lightweight shorts. To be the first to know when the new items are launched, follow them on social media at @xoskinusa. XOSKIN is the only seamless athletic apparel brand in the United States, using 3-dimensional knit structures and their patented materials (PTFE and Copper) to create apparel with superior wicking and drying capabilities that work in all kinds of environments and conditions. Their apparel has been used in some of the most challenging races in the world, from Death Valley in the middle of summer, to the sub-zero temperatures of the Arctic.  XOSKIN’s material feels great against the skin and the fit is so comfortable you’ll forget you’re even wearing it.  Their patented materials are your best defense against chafing, blisters, hot spots and odor.  Unlike most technology in athletic apparel which is gone after a few washes, XOSKIN’s RapiDriCopper™ technology is molecularly boned to the fiber and won’t wash out. Be sure to check out XOSKIN to see all of their shirts, tights, socks, compression sleeves, and more. Their clothes are made for both men and women so you’re sure to find something that suits your needs. Use code SR (not case sensitive) to get 20% off your order!

Here are the notes for episode #317 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!To leave a review for the podcast (HORRAY!), go to: https://coconutsandkettlebells.com/reviewIn this episode, Noelle and Dr. Stacy Sims discuss How Women Are Not Small Men.Got a question you’d like us to answer? Email us at wellfedwomen@gmail.com.10% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.Topics![09:18] Women Are Not Small Men with Dr. Stacy SimsLinks!Noelle’s website: https://coconutsandkettlebells.comBuy our book Coconuts and KettlebellsWell-Fed Women Holistic Health Facebook Groupfeals.com/wellfedLow hormone phase: follicular phase (first half)High hormone phase: luteal phase (second half)The Beginner’s Guide to Cycle Syncing#282: Cycle Syncing and Solving Period Problems with Berrion Berry#294: How to Track Your Cycle To Improve Your Health and Balance Your Hormones with Lisa Hendrickson-JackDrStacySims.comDr. Stacy Sims on InstagramROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for LifeCoursesFealsFeals CBD oil is organic, natural, and is entirely produced in the USA. Their products are formulated with only the purest ingredients and without the use of fillers, flavors, or unnecessary fluff.  To become a member and get 50% automatically taken off your first order and free shipping go to Feals.com/wellfed.                                       BiOptimizersIf you are struggling with digestive problems you need to check out BiOptimizers P3-Om proteolytic probiotic!  Go to bioptimizers.com/wellfed and use coupon code WELLFED10 for 10% off your order.

This week on the MiFit Podcast I’m accompanied by Dr. Stacy Sims. Stacy is a leader in research on differences between men and women in training. She has spent the last decade focusing on how to improve women’s experiences, life, and the correct approach to training, recovery and fueling your body for optional performance. Dr. Sims has an incredible resume including writing the best selling book, ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology, a Ted Speaker, and a world-class scientist in pursuit to demystifying the misconceptions of the female body. My goal of this interview was to learn, teach, and inspire other coaches in the fitness industry (men and women) to start educating on themselves on the major differences in training both sexes. Admittedly, there are a lot of nuances that I wasn’t familiar with but I am confident that having some of these tips in my coaching toolbox will make me a more rounded coach, life partner, and friend. So, whether you are a female, or coach a female, or are in a relationship with a female, there are tons of great takeaways for you.Topics-Why are woman not getting studied as much as men-At what age do coaches and parents need to start having conversations with their daughters about their cycles and training-How does tracking your cycle play a pivotal role in athletics?-How can females plan ahead if they know their period lands on competition day?-Honest thoughts on birth control-Impacts of high intensity training on men vs woman-How keto and intermittent fasting are not optimal diets for woman-Post workout differences between men and womanFollow Stacy atIG @drstacysimsWebsite https://www.drstacysims.com/about-stacyAnd purchase her book at https://www.amazon.com/ROAR-Fitness-Physiology-Optimum-Performance/dp/1623366860If you enjoyed this episode be sure to leave a rating, review, and refer the show to a friend. Your feedback is very much appreciated and helps the show grow tremendously. Thank you all for the support along this journey.

Charlotte Gibbs shares her very personal journey about how her pursuit to become the best athlete she could be led her down the far too common and ultimately detrimental path to RED-s, a syndrome that happens when you don’t give the body enough of what it needs to keep up with the demands you’re putting on it. It’s a condition that happens over time and left unchecked, it will get progressively worse. The key to avoiding RED-s is to recognize early warning signs, and correct course.  Charlotte shares her full journey back to rediscovering joy and health through running, while acknowledging the reality that this is an ongoing process. I am very thankful to Charlotte for sharing these personal details about her struggles with RED-s, overtraining, and restrictive eating. These topics can be tough to talk about, but these experiences happen more regularly than we recognize, and yes, awareness and knowledge are power. I thank you to Charlotte for being part of that empowerment. This episode is part of our series of stories focused on running in a woman’s body, where we’re focused on the topics of menopause, RED-s, and pregnancy. Each episode in this series features one runner talking about her experiences around one of these topics.You can also listen to our first series about experiences at South African's 90km Comrades Marathon, or enjoy our standalone episode featuring ultra superstar Courtney Dauwalter sharing her insights on problem-solving in ultras and strengthening her mental game.  Resources referenced in this episode: We recommend the podcast Hear Her Sports: hearhersports.comROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life, by Dr. Stacy Sims and Selene YeagerSelene YeagerDr. Stacy SimsWays to follow Charlotte and Strides Forward OnlineFollow Charlotte on Instagram:  @lottiee78Follow Charlotte on Twitter: @charlottegooda7Follow Strides Forward on Instagram and Twitter: @StridesForwardOur Website is stridesforwardpodcast.comWe welcome you to take a (~10-min) Listener SurveyWe have merch! 

“If a woman can understand how she feels on different days her cycle, then she can start dialing and being more personalized with her training. When the hormones are low, this is where women have more power, more speed, recover better, have more “mojo” because they have less central nervous system fatigue. Around ovulation, with that boost of estrogen, some women feel bulletproof and other women feel a little bit flat, and then a couple days later they'll feel bulletproof, so, understanding that as well. And then when you get into the high hormone phase, with estrogen and progesterone being the highest, this is where we want women to deload more, where they're working functional technique and they're not doing too much high intensity, they're not trying to do top-end VO2 work because physiologically you're fighting your body because there's so many different metabolic and thermoregulatory and metabolic shifts that happen with the hormones. It's really hard to do that high, high intensity in the high hormone phase.” - Dr. Stacy Sims In the words of Stacy Sims, Ph.D, women are not small men.  Dr. Sims is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions.   She is dedicated to educating women so that they can use their natural cycle to their advantage and train with their physiology, not against it. Dr. Sims earned her Ph.D. in Environmental Exercise Physiology and Sports Nutrition from the University of Otago in New Zealand.  From there, she began work as an exercise physiologist and nutrition scientist at Stanford University, where she specialized women's health and performance. During her tenure at Stanford, she had the opportunity to translate earlier research into a science-based layperson's 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.   In the book, she provides insights into how women can adapt their nutrition, hydration, and training to optimize their performance across the lifespan. Dr. Sims's contributions to the international research environment and the sports nutrition industry have established a new niche in sports nutrition and established her reputation as an expert in sex differences in training, nutrition, and health. She is a regularly featured speaker at professional and academic conferences, including those hosted by US Olympic Committee, High-Performance Sport NZ, and USA Cycling, and is a Senior Research Associate at AUT University. I was first introduced to Dr. Sims's work by Dr. Matt Dawson and today's co-host, Dr. Mike Mallin of Wild Health, and since then, it's seems like I've heard her name everywhere!  So many Pursuing Health listeners have suggested an episode with Dr. Sims, so I was excited to have a chance to chat with her to learn more about her work.  We discuss the general differences between male and female physiology, how women can tailor their nutrition, fitness, and hydration to optimize their performance at different times in their cycle, and considerations for peri- and post-menopausal as well as pre- and post-partum athletes. *Dr. Sim's bio adapted from her website     In this episode we discuss: Dr. Sims's background and how she became interested in women's health and performance The general physiological differences between men and women and the female hormone phases Ways women can adapt their training around their cycle Methods Dr. Sims's likes for tracking the female cycle How macronutrient consumption should be adjusted for different times in the cycle How hormones can affect thirst, and considerations for hydration The importance of adjusting training intensity at different times during the cycle Tips to help female CrossFit athletes optimize their training Changes women experience during peri- and post-menopause and exercise changes that should be considered Pregnancy and post-partum training and nutrition considerations for athletes Why fasting is not ideal for female athletes Lessons Dr. Sims would share with her younger self     You can connect with Dr. Sims on her website, Instagram, and Facebook. Links: Women are Not Small Men: a paradigm shift in the science of nutrition | Stacy Sims | TEDxTauranga Research publications by Dr. Sims Wild.ai FitrWoman Clue Flo Related episodes: Ep 83 - Pelvic Floor Health for Athletes with Julie Wiebe, PT Ep 126b - Nicole Christensen on Coaching Pregnant Athletes Ep 155 - FACTS about Fertility with Dr. Marguerite Duane Ep 172 - Optimal Health through Genomics Based Personalized Medicine   If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating. I'd love to hear your feedback in the comments below and on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday. Disclaimer: This podcast is for general information only, and does not provide medical advice. We recommend that you seek assistance from your personal physician for any health conditions or concerns.

Show Notes Was ist Dein aktuelles Lieblingslied, dass Du x-mal hören könntest? https://open.spotify.com/playlist/37i9dQZF1DXcuVttLeQxkh Hast Du ein Lebensmotto, Mantra, Einstellung, die Dich täglich inspiriert? Geh deinen Weg und fokussiere auf das positive in jeder Situation. Hast Du ein Morgenritual wie z.B. Kalt duschen, Liegestützen, Yoga oder ähnliches? Kaffee am Morgen ist ein Muss. Welche App/Tool hat für Dich einen großen Mehrwert im Alltag? Diabetes+Mehrwert im Alltag: CGM-App (in meinem Fall Dexcom G6/Clarity, aber das darf ich so nicht sagen…) App: vermutlich Instagram Website: ProCyclingStats. Radsportresultate und -statistiken Was liest Du, hat Du gelesen bzw. gehört (Hörbuch) und was kannst Du empfehlen? 1. Buchempfehlung Ich lese nicht oft, aber wenn dann rund ums Thema Sport. Aktuell lese ich gerade „Roar“ von Stacy Sims über Ernährung und Training der Frau (mit Zyklus, Hormone etc.). Sehr technisch aber interessant 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 (Englisch) von Stacy Sims 2. Buchempfehlung Noch nicht gelesen aber im Regal: Becoming – Michelle Obama BECOMING: Meine Geschichte von Michelle Obama Kontaktdaten Instagram: @Olibehringer Twitter: cycling_oli Webseite: https://www.oliverbehringer.com/ Strava: https://www.strava.com/athletes/1597609 Profil von Oliver Behringer bei Team Novo Nordisk ** Danke für´s Zuhören ** Alle Podcast-Folgen findest Du auch unter dem Podcast-Namen: Zuckerjunkies auf  Spotify, iTunes (iPhone), DEEZER, Player FM (Android), Stitcher, uvm. Besuche mich auf Instagram: @Zuckerjunkies und Facebook: Zuckerjunkies Spotify Playlist – Sammlung von meinen Interviewgästen ►► https://open.spotify.com/playlist/3BXwgOz6kdzjuu10CdXWeW?si=xV60JqF2TBepF6sIRbHU-Q // FPE Rechner als APP für Android verfügbar // ►► https://zuckerjunkies.com/tippsundtricks/fperechner

Sporting Women - knowing your physiology will make you faster Dr Sims is the world-leading expert on Female Physiology and Nutrition. Women are different. And in sport, that difference should be part of our training programme, our lifestyle and our sport psychology. As Dr Sims said in her TED talk - women are not small men. Stacy's slides are viewable at this link https://drive.google.com/file/d/1GUoIiYB1dpUd58vjqLSJH0oBzy2h5RKr/view?usp=sharing After hearing Dr Sims you will be more aware of your physiology, understand your menstrual cycle and hormonal contraception and how this affects your training, performance, immunity and recovery. Stacy will also explain LEA and how to avoid it. Sponsors Buy Stacy's 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 https://amzn.to/3dKQbSb Amazon affiliate link Faster Masters Rowing announces the launch of the Faster Five the key concepts you need to learn before mastering rowing and sculling for masters. Find out more at https://rowing.chat/sponsors/ Kanghua single for sale The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/ Timestamps to the Show 02:30 Stacy's background in sport rowing and a sport science career 05:30 Myths and Generalisations about women in sport 08:00 Overview of sport science up to the 80s and the background to phrases like Girl pushups and Throw like a girl. 09:00 Female sex hormones affect every system in your body from puberty onwards 12:00 Difference cue angles in the young female athlete with the wider pelvis and shoulder girdle 14:00 Phases of the ovarian cycle pre-menopause. Ovulation makes you feel bullet proof and high training loads are possible. 19:00 Understanding which contraceptive pill someone is on affects your sporting performance 21:00 Intermittent fasting and keto diet trends. How you eat around your training has great effects Women have a greater calorific need than ,en. 27:00 If you lose your monthly periods it's a sign of endocrine dysfunction. You are not a healthy athlete. less than 30 calories per kilogramme of fat fee mass per day or FFM 32:00 GAS - the stress response system. It responds and then fatigues. 34:00 Cycles fluctuate between 23 and 40 days for menstruation as a normal response to stress. 37:00 Working with the menstrual cycle you can use the app www.wild.ai It learns from your data and recommends interventions around your race events 39:00 Research in menopausal women - peri menopause where you get more estrogen dominance is the 4 years prior affects your body composition where biggest changes happen.Many epigenic changes happen. First reduce long slow distance work and emphasise heavy resistance training and increase higher intensity work and plyometrics. Glucose control and when lean mass development and recovery when they flatline or the ratios of each change, you need an alternative to stress. You have to challenge the body post menopause - the longer you go the slower you become. Use the stressors from exercise and specific nutrition dosing to get what estrogen and progesterone hormones used to do for you. Buy Stacy's 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 https://amzn.to/3dKQbSb Amazon affiliate link QUESTIONS that Stacy answered - What's the best way to fix it if you lose your period - Eat more and stop training until your periods come back. Eat food before every workout and especially if training over 90 minutes duration, eat during exercise too. You need 30-40 grammes of protein after exercise within 30 minutes. - Low Energy Availability LEA is key to female athlete health. First fuel around your training sessions. Then add an afternoon snack to up your calories. - Sleep - eating within 2 hours of bedtime you significantly impact your sleep quality. REM and blue light filters and sleep hygiene are also important. - Plant based diets - the biggest issue is not enough protein - What to say to athlete who is considering a keto diet? Keto diets - why do people want to do it? Do some bio hacking and let them try it for 2 weeks and check their performance. - How long before getting back to normal period cycle after coming off the contraceptive pill? - Implant contraception has the least effect on training - Lucine is critical when considering plant protein versus animal protein. Women need higher levels of lucine. - Specific tips on adjusting training to your menstrual cycle phases. - High hormone phases relating to competition and what interventions are recommended. More information at www.drstacysims.com

Marlene and Rebecca discuss - SI joint dysfunction from rowing - Returning to row after injury or a break Sponsors Faster Masters Rowing announces the launch of the Faster Five the key concepts you need to learn before mastering rowing and sculling for masters. Find out more at https://rowing.chat/sponsors/ Kanghua single for sale The team at Kanghua has a single scull available for sale. It’s an all carbon Spirit design for athletes weighing 60-65 kilogrammes. You can trial a Spirit single scull near your home club by contacting Eric Sims https://rowing.chat/sponsors/ Timestamps to the Show 05:00 Sacro-Iliac joint dysfunction - has anyone got this from rowing? It’s a sliding joint in the pelvic area. When it does not glide smoothly it is dysfunctional. Quadratus lumorum or QL is tight this gives back pain and is sometimes a sign of SI dysfunction. Flexing forward is harder like putting on your socks. 10:00 If you are prone to it how do you sit? Is it favouring one side or are you tight on one side of your back? 13:00 Returning after injury. If you were competitive a long time ago, we have learned a lot since 30 years ago about athletic bodies and masters older athletes. How long were you out of training? The rule of thumb for returning. Same amount of injury time is the time it takes to come back. You can never see do too much easy rowing training. Be careful you don’t lose your form 16:45 Off water training - mobility and stretching, strength training. Keep a training diary and count your minutes total per week training. Add 500 meters per session. Your body adapts at a cellular level. 10-15% more per week in minutes. Use the Faster Five as a template for learning and improving your rowing 21:00 Isometric work such as seated hold, contract muscles, hold and relax the calf muscles and glutes is helpful. You can reduce inflammation with Omega 3s in your diet and aspirin. 25:00 Mindful practice - perfect practice makes perfect. So many things can lower your stress and help you get better technically. Drills for technical improvement and low intensity workouts - row in circles - slow motion rowing - shadow rowing - row in double and take turns to do 30 strokes each then 30 strokes together. When you are really fatigued you cna get into a dysfunctional stroke patterns and you are best to stop before you get tired. 32:00 Dr Stacy Sims interview with Rebecca on RowingChat link is below. Marlene recommends tart cherry juice which also stimulates melatonin as a sleep aid. https://rowing.chat/dr-stacy-sims-sporting-women-are-not-small-men/ What Stacy says about menopause and training at 39 minutes in. Research in menopausal women - peri menopause where you get more oestrogen dominance is the 4 years prior affects your body composition where biggest changes happen.Many epigenetic changes happen. First reduce long slow distance work and emphasise heavy resistance training and increase higher intensity work and plyometrics. Glucose control and when lean mass development and recovery when they flatline or the ratios of each change, you need an alternative to stress. You have to challenge the body post menopause - the longer you go the slower you become. Use the stressors from exercise and specific nutrition dosing to get what oestrogen and progesterone hormones used to do for you. Buy Stacy's 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 https://amzn.to/3dKQbSb Amazon affiliate link

IT'S SEASON TWO, LADIES!  How exciting?! Today, I have a very special guest. Her name is Tiffany Rios, and she is a Registered Dietitian and Certified Diabetes Educator. In this episode she shares diet trends, the impact of social media and wellness and her own personal journey into wellness! You don't want to miss this! Tiffany can be reached via email: therootnutrition(at)gmail(dot)com Mentions:  Dr. Mark Hyman (YouTube channel, website) MyFitnessPal (for nutritional diary/tracking) Georgie Fear, RD's book "Give Yourself More" Stacy T. Sims, PhD's 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"

“What are their goals? Inherently you can bring someones goals down to three things. Are you trying to get stronger, and fitter, and faster for an event? Are you trying to improve aesthetics and body composition? or Are you just training for health parameters? and usually people will fall into one of those. Then you can find out what their overarching and driving goal is - that's when you can have the conversation.” - Dr. Stacy Sims   Dr. Stacy Sims is a leader in research on differences between men and women in training. She has spent the last decade focusing on how to improve women's experiences, life, and the correct approach to training, recovery, and fuel your body. Stacy is the author of 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. ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. This book teaches you everything you need to know to adapt your nutrition, hydration, and training to your unique physiology so you can work with, rather than against, your female physiology. Exercise physiologist and nutrition scientist Stacy T. Sims, PhD, shows us how to be your own biohacker to achieve optimum athletic performance. Women are not small men. Stop eating and training like one. In this conversation we get into all this and more......   Listen, Watch & Subscribe Watch and Listen to this show on YouTube | Apple Podcasts | Google Podcasts | Spotify | Stitcher | Podbean and other places you may listen to podcasts.  chrislieto.com/stacy   This show and episode would not be possible without the support of these sponsors:   Addaday Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday's products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20   Gatorade Endurance If you are racing your mind has to be prepared and so does your body. That's why it's important to train with what's on course. Gatorade endurance formula hydrates and fuels athletes on over 300 race courses.  Visit gatoradeendurance.com and you can receive 20% off your purchase when you use promo code: CHRIS20   KION AMINOS Whether you're looking to stimulate faster muscle growth, recover more rapidly from exercise, become more resistant to fatigue during a grueling workout, or just benefit from additional amino acids in their most absorbable form to support aging or a vegan, vegetarian, or ketosis diet, Kion Aminos essential amino acids has you covered.  Visit getkion.com/chrislieto and you can receive 20% off your purchase when you use promo code: LIETO   Coros watches Visit https://Coros.com to check out my favorite adventure and training watch. Longest Battery life and has the best monitoring features I have used. Use promo code "CHRISPOD" to get your accessory for free.   SHOW NOTES Check out Stacy at the following:   Website  |  Instagram    In this episode, we discuss: Blanket training plans Low energy states and the causes of them and how you can protect and prepare yourself - Fuel for training and not fasted training - The importance of having fuel in your body before you train. What does that mean and can the meal the night before give you the fuel you need for the next mornings workout. - The importance of understanding what your ultimate goals are and why you're training and why you're working out. - Calories in calories out - How men and women are different and how the approach to training, recovery, and fueling is different - Being aware of your menstrual cycle and PMS and the ways that you can help minimize your reactions to it - Addressing the myths and rumors about being on your period while racing and training. Sometimes you can have your best race while on your period - Stacy's goal is to help women navigate through all the questions of how to train, how to exercise, and how to have the best approach to your daily life - Stacy gives her perspective of what it takes to be a great athlete     SUPPORT THE PODCAST Share on Social Media and Tag @chrislieto   Please Subscribe to the Podcast and Give a Review! iTunes / Apple | Google Podcasts | Spotify | Stitcher | Podbean | YouTube For more episodes go to www.chrislieto.com/podcast

Howdie folks! This Wed's 6:30pm guest is none other than super champion New Zealand trail runner extraordinaire, RUTH CROFT! She has created a "train for a 50 mile ultra marathon while living in a city" training plan with a new company called Vert Run who do really reasonably priced training plans here https://vert.run/ Originally on YouTube here https://youtu.be/fSaER9aXhTo 00:00 Hello, welcome Ruth and a funny story to start! Plus her main wins recently 02:10 Is 2020 a wash out or a nice rest? 05:05 What do you like most about trail running? 07:55 How did the association with Vert Run come about and what is Vert Run? 11:22 Benefits of city training for ultra 15:00 First Patreon Question - How little training can you get away with for 50k/50mile ultra? 17:02 2nd Patreon Q - What about speedwork for ultra training? 22:36 3rd Patreon Q - What if you can't make a session? Skip it? Make it up later? 25:08 4th Patreon Q - How important is strength training for ultra? And what moves are best? 31:15 Do you personally have a coach? 34:39 5th Patreon Q - How important is nutrition for ultra training and racing? What do you use? In this question Ruth includes the importance of training around the hormone cycle for women, and recommends the book ROAR by Dr Stacy Sims: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life UK https://amzn.to/2Bzp3qm USA https://amzn.to/38j9Kyc 42:58 6th Patreon Q - How do you get through tough spots when you're struggling? 45:11 7th Patreon Q - Have you done NZ parkrun? And will you share Jacinda Ardern with us? 49:45 8th Patreon Q - Which trail & ultra races do you recommend in South Island, New Zealand? 54:55 Are you doing any races in October etc? 56:20 Thank yous from audience and goodbyes.   ----   Support me on Patreon for perks & prizes https://www.patreon.com/WildGingerRunning   Follow me on Instagram https://www.instagram.com/wildgingerrunning/   Get a Wild Ginger Running t-shirt or buff here https://wildgingerrunning.co.uk/shop/   Book a place on my beginner - intermediate trail running training camp here https://wildgingerrunning.co.uk/trainingcamp/   Run in the 100-mile UTMB course over 6-days from Chamonix with me here! https://www.tracks-and-trails.com/holidays/mont-blanc-ultra-trail-wild-ginger-running

The #1 most popular episode of Sparta Chicks Radio in 2019 was Dr Stacy Sims on How to Work With Your Body, Not Fight Against It Dr Stacy Sims is an environmental exercise physiologist and nutrition scientist at the University of Waikato in NZ. She’s an incredible athlete in her own right too, having competed at the Hawaii Ironman in Kona as well as the Xterra (Off-Road Triathlon) World Championships in Maui. Plus she’s the author of an important book called “Roar: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health and a Strong, Lean Body for Life” At the core of Stacy’s work is the concept that women are not small men. It seems obvious, I know! Yet the majority of sports science research - and a result, the majority of what we understand about the best way to train, eat, drink, race and recover - has been done on men. Even the common training program structure of 3 weeks of training followed by 1 week of recovery is - you guessed it! - based on research done on men, without any regard for the hormonal changes experienced by women throughout the month. Get the full show notes for the episode here. — Visit the Sparta Chicks Radio website here  Follow Sparta Chicks Radio on Facebook: facebook.com/SpartaChicks Follow Stacy on Instagram: https://www.instagram.com/drstacysims/

Dr. Stacy T. Sims, is a Senior Research Scientist at the University of Waikato. She is an applied researcher, innovator and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions.  She served as an exercise physiologist and nutrition scientist at Stanford University from 2007 to 2012, where she specialized in sex differences of environmental and nutritional considerations for recovery and performance. Specializing in women's health and performance. She had the opportunity to translate earlier research into consumer products and a science-based layperson's book written to explain sex differences in training and nutrition across the lifespan. Both the consumer product companies and the book challenged the existing dogma for women in exercise, nutrition, and health outcomes. Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health.  As a direct result, she has been named as one of the to 50 visionaries of the running industry (2015), one of the top 40 women changing the paradigm of her field (2017), one of the top four visionaries in the outdoor sport industry (2017), and one of the top four individuals changing the landscape in triathlon nutrition (2017).  Stacy is the author of 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. Stacy resides in Mount Maunganui with her husband and young daughter.  Show notes Living in New Zealand How Stacy would introduce herself Growing up in an army family Being sporty and loving the outdoors Getting into running and dancing Being an athlete and an academic Why do women need to train differently  Starting to ask the questions Why women are too hard to study!! WHAT ABOUT WOMEN!!!!! What do we need to know about the menstrual cycle Day 1 - first day of bleeding Day 12  - Ovulation and upsurge of oestrogen Low hormone phase - First 10 days, hormones are low and we are more like men - hit the power hard, do intensity hard, sleep well and recovery well, core temp is lower High hormone phase - ovulation - very individual  - e.g. having flat days  - be kind to yourself or feeling bullet proof - go and hit it hard 5 days before your period starts - this is when we are most different from men. Tracking periods for over 20 years Being a pilot subject in all her studies The mental impact of not understanding your body Pushing against the dogma Dealing with the set backs and push backs Being inspire to write the book  - ROAR Why the book is starting to gain tracking now - 3 years later Keto for women and why it might not be the best thing  The biggest mistakes that women are making Why you need to track your period What women need to do to help with recovery Get your protein in 30 mins after eating Training, pregnancy, trail running and doing local races Having a really hard pregnancy Big changes after having her daughter What she’s studying at the moment How she’s balances everything in her life Needing to be on the go all the time Quick Fire Questions The next book! Social Media Facebook @drstacysims   Instagram @drstacysims    Take a Listen to Stacy on Sparta Chicks Radio - #99 Dr Stacy Sims on How to Work With Your Body, Not Fight Against It    

How often do you alter you activity level from day to day? My guess is that it goes up and down pretty regularly, but your food intake stays unchanged or goes up. This is a major problem contributing to our overweight and obesity issues. Today we talk about the implications of not matching your activity levels to your food intake and how to achieve a higher level of health consistently.

Today we are covering a topic that is rarely spoken about. Talking about women’s menstrual cycles is often tough enough, especially for men. But once you near the age of a master's runner, interest fades even more rapidly. Going through menopause is tough not only because of the physical elements, but the emotional ones. Like childbirth, it is hard to understand it until it’s happened to you, so there may be few people who you feel comfortable consulting. But menopause is natural and normal. Dr. Stacy Sims, a leading expert in women’s exercise studies, spoke to us about menopause. She addressed the myths, the symptoms, how to communicate with those who have menopause, and more. Knowledge is confidence and comfort, so read along to learn more about this universal life experience. Women’s Health and Exercise Science Generally speaking, it is difficult to find scientific research specifically for women. While menopause has obviously been studied for a strictly female community, life leading up to menopause has not. Dr. Sims suggests taking news articles and magazines posts with a grain of salt. Most exercise and diet studies have been done only for men, and occasionally with men and women combined. Don’t assume that what is good for men, is good for you. For example, women typically need more protein post-exercise then men do. And taking a post-exercise ice bath yields more benefits for women than men. Always consult multiple sources when you come across new methods or diets, and consult your general practitioner if you feel unsure. What is Menopause? Menopause generally begins sometime during a women’s late forties. However, it can happen several years earlier or later. When you experience menopause, there are a lack of hormones that are being produced, and eventually you stop menstruating completely. What are the symptoms of Menopause? Common symptoms of menopause include hot flashes, night sweats, abdominal weight gain, and mental fogginess. In the first five years following menopause, women can lose up to 33% of their bone density. Knowing about these symptoms can help you prepare to deal with them as they come. Are the Symptoms Here to Stay? For most women, some of the common symptoms subside. Hot flashes, night sweats, and mental fogginess tend to lessen. However, a decrease in bone density, and abdominal weight gain will continue to happen without proper adaptation. Adding strength training exercises and reducing your carb intake will help you to stay healthy. Post Menopause: Exercises to Reduce Health Issues Aging women are commonly told to do low-intensity, high-volume exercises such as swimming, walking, or biking. While these are positives, they aren’t enough to help strengthen bones. Plyometrics, weightlifting, and other types of resistance training are necessary to increase bone density and keep muscle mass. This doesn’t mean you need to start bench pressing with the body builders. Explosive actions such as jump squats and burpees are great. In fact, jumping for just ten minutes a day, three times a week has shown to be enough to build bone mass. Talking About Menopause There is no need for you to feel alone while you go through menopause. Talking with a loved-one and a doctor or therapist can help the process happen more easily. It takes strength to talk about yourself, and you can do it. If you have a friend, athlete, or parent going through menopause, be there for them. They may not want to talk about it, which could mean they are already talking to someone else about it. Continue to let them know you care about them and be willing to have a conversation. It can make all the difference. Life is Still Great! As you age, there is no reason that you can’t keep a fast pace and avoid injuries. However, what you do in order to stay quick and healthy does need to change. Your changing hormones mean that you need more fruits, vegetables, and protein and less carbs. You need to continue to do exercises that keep your range of motion, and you need to add exercises to keep up your bone density. But these are all things that you can do. You can continue to do the things you love. Add the necessary exercises and strategies and keep running! Resources: Stacy on Instagram Stacy on Facebook The Ready State Stacy's Website ASCM BJSM Women’s Health Initiative Kirsty Elliott Sale on Twitter Kathryn Ackerman on Twitter 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   For this Beyond Running series of episodes I am not having sponsors because I want you to just get this information because it is needed, because these are topics that need to be brought out into conversations. I want people to be able to feel loved, seen, and heard with these episodes. All I ask is that if you do really appreciate these episodes, you will consider supporting me on Patreon. You get access to bonus interviews and I will let you know of upcoming guests, so you can have the opportunity to ask them your questions.   Running 4 Real Patreon Page. Thank you SO much!! Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Stacy, I look forward to hearing your thoughts on the show.  

In this episode we discuss how to fuel effectively for a long run or race. Plus, we answer questions sent in from listeners about carbo loading, considerations for female athletes, and fueling for an ultra. Marathon Fueling We haven’t done a podcast episode focused on fueling for long distance runners in a long time. It can often be challenging to figure out what your fueling strategy is going to be, especially for your first half marathon or marathon. To complicate matters further your fueling tolerance can also change over time. Sometimes you need to go back to the drawing board and reevaluate what you’re doing. Figuring out a fueling strategy can often be quite challenging because there is no one-size fits all formula.The Basics Your body burns through approximately 80-100 calories per mile (or per 1.6 km) while running. The total calories will vary based on your weight, amount of muscle mass, pace/effort level, and environmental conditions. The body stores fuel in the form of glycogen and keeps around 1200-1800 calories readily available in the muscles (and a small amount in the liver). The amount of muscle glycogen will also vary based on your size, muscle mass, and how carefully you’ve trained your body to absorb carbs (like during the refueling period post-workout). During a longer run your body will burn a combination of carbohydrates, fat, and protein. If you run hard you’ll burn mostly carbs while easier effort running taps into your fat reserves. The body can also break down muscle to convert to energy which is definitely not something we want to be sacrificing. That’s referred to as muscle catabolism. Dozens of products to choose from at a specialty running storePre-run Strategy: If you’ll be running for less than 90 minutes you don’t necessarily need any pre-run fuel. If the run is at an easy pace you may not need any fuel at all (everyone is a bit different). However, if you find your energy levels dipping during a run of 90 minutes or less, a pre-run snack can be beneficial to perform your best. Just make sure that you leave plenty of time for your body to digest the food so that you don’t have stomach issues/GI distress. Running makes digestion challenging for the body because of the constant motion. Blood is shunted away from the gastro-intestinal (GI) system for priority use by the running muscles. This can make adequate digestion (and avoiding nausea and diarrhea) a bit of a trick. Some runners are very susceptible to “dumping syndrome” while running. Basically your body decides that the food in your stomach can’t be adequately digested and sends it on the express route through the intestines (and into a port-a-pot or nearby bathroom if you’re lucky). Running More Than 90 Minutes If you’ll be running for more than 90 minutes make sure that any pre-race meal that you eat is finished at least 3 hours before you start, especially if you have a sensitive stomach. This is the amount of time it takes for the blood sugar and insulin levels to return to their normal state. If you eat closer to a long run or race your body may burn through your glycogen stores more quickly and it can cause a drop in energy levels while you run. If you choose to eat before your race or long run you’ll want to eat something high in carbohydrate with some protein but low in fiber and fat. Make sure this meal is finished approximately 3 hours before your run (especially if you struggle with GI distress). Some people have “iron guts” and can almost eat anything before and during running. Others have such touchy systems that it can be a challenge to figure out a good fueling regimen. Running in a Fasted State Many morning runners do their shorter runs in a “fasted” state. That means they don’t eat (maybe other than coffee) before heading out the door. It’s actually okay to start a long run or race with an empty stomach too. I know that this may seem counterintuitive and a little scary at first. It was a hard concept for me to accept at first too. I was used to eating around 1 ½ to 2 hours before my long runs and marathons to provide the fuel I thought was necessary. I was sure that my oatmeal and a banana was a good thing. However, I couldn’t figure out why I had a constant churning in my stomach during the first few miles and then experience a blood sugar “crash” at about mile 6-7. It was a huge moment for me when I realized that my pre-race meal was to blame. During your night of sleep the body is in fasting mode and it hangs onto its store of glycogen in the muscles. The muscle glycogen is sitting there ready to go no matter if your stomach is empty or not. The only thing that gets emptied during the night is the glycogen store in your liver. The goal of the pre-race meal is simply to top off the liver glycogen store and this can be accomplished right before the race without negatively affecting how your body burns the muscle glycogen. My Experience For many years now I’ve used the approach of not eating before a race or long run (who wants to get up at 3-5 am to eat anyway). It was a little scary at first heading out with an empty stomach. However, the new strategy worked! I would simply start my fueling strategy right before starting my run and then keep up with a steady fueling plan for the duration. No more churning stomach and energy crash! It’s definitely something to experiment with if your current strategy isn’t working well. I’ve stared many marathons without eating breakfast Since I’ve started sharing these new fueling recommendations I’ve heard from many people on this topic. Some said that they were skeptical and hesitant to not eat before a long run. However, once they’ve tried it, the response has been overwhelmingly positive. People are reporting fewer stomach problems and steadier energy. Trouble Shooting GI Distress If you’re having continued stomach issues on your long runs you can try changing to a different sports drink or fueling product. Read labels because certain sweeteners like fructose, maltodextrin, agave, and stevia can cause problems for some. Another strategy to try is to make sure your pre-run meal is finished at least 3 hours before exercise. You may also want to avoid dairy products because many people are lactose intolerant and don’t know it. The deficiency of the enzyme lactase can cause cramping, bloating, gas, and diarrhea. A final cause of GI distress for some people is their caffeine intake so try cutting back on that A.M. dose of caffeine to see if that helps. One thing that’s important to remember with fueling is that the goal is not to replace all the calories you burn. Your body simply cannot digest that many calories while you run. You’ll be in a calorie deficit (especially during long runs) but your body is equipped to deal with that. So, when you’re figuring out a fueling strategy for a long run you don’t want to plan on consuming 1,000 calories if you’re running 10 miles. Men can usually take in a higher range of calories per hour while women should plan on using their body weight as a starting point. For example if you’re a 150 pound woman then try consuming 150 calories per hour while running.What to Eat During Your Run: Your long runs will be the time to try out various fuels and figure out your strategy. There are many different options available. Here are a few of the more popular options:Energy Gels How many will you need? An energy gel usually has a syrupy/gel-like consistency and provides carbohydrates to the body quickly. In the same category as gels would be most chews, GUs, blocks, chomps, sport beans, etc.. Most contain around 100 calories per serving. Gels are frequently provided at a couple of aid stations during marathons. Some people also find that the concentrated sugar in gels makes them sick to their stomach. This is because most gels have approximately a 73% concentration of sugars and the stomach isn’t equipped to deal with that effectively. You’ll notice that most gels recommend that you take it with 2-4 oz of water to reduce the concentration and help your body with absorption. The recommended use of energy gels is using one 5-10 minutes before starting a run if you’re starting out fasted and then one every 25-40 minutes thereafter (depending on your personal calorie needs). The amount of gels (or related products) you’ll need to consume depends on your metabolism, body weight, how much your system can absorb, and fitness level. The brand of energy gels you choose will be based on your personal preference and taste. If you have a sensitive stomach do some label reading to see what kind of sugars are contained in the product. If taking a whole gel at once doesn’t work for you it may be wise to take ½ at a time washed down with water from an aid station. That reduces the amount of sugar that hits your system at one time and gives it more time to absorb. If you’re planning on using the fueling products from an aid station during a race it’s wise to practice with that fuel during your long runs.Sports Drinks Sports drinks are offered at nearly every raceSports Drinks: Another popular method of fueling is using sports drinks. You can buy readymade drinks or powders that you mix on your own. The amount of calories per serving in your drink will depend on how much water you mix the powder with. It’s wise to follow the package directions because the osmolality of the carbohydrate solution is important in how it is assimilated into your body. If you choose to mix the powder thicker than recommended make sure you take it with water. Osmolality is basically the concentration of dissolved particles in your blood plasma. The higher the concentration of your carb source, the higher the osmolality. A product with a high osmolality will take longer to leave your stomach and intestines (during which time it’s not being made available to your muscles). Most races will provide sports drink at nearly every aid station. If you plan on taking advantage of this for your fueling it would be wise to practice with it in advance. If you choose to carry your own sports drink to fuel with make sure that you’ve practiced carrying the amount you’ll need for the race. Some people choose hand held bottles, waist packs, and hydration backpacks. Many larger marathons don’t allow hydration packs so be sure to take that into account when you’re planning your fueling.Combination Products Generation Ucan is our fuel of choiceThere are some products that contain a combination of carbohydrates and protein. Including some protein in your fuel plan helps the body avoid breaking down as much muscle during long distance efforts. A few combination products that come to mind include UCAN Performance Energy with protein, Hammer Perpetuem, UCAN snack bars, and many other energy bars. Energy bars typically have a high percentage of carbs, some protein, and minimal fat. They usually contain around 200 calories and have a more substantial consistency. Many people find that eating bars can disrupt their rhythm, require more space to carry, and may present digestion problems. You’ll also want to follow your bit of a bar with some type of fluid to help wash it down. If you choose to fuel with an energy bar of some kind be sure to take the total number of calories it contains into consideration. If it contains 200 calorie and you only need 150 calories per hour you’ll want to divide the bar and eat it in smaller portions. Eating 1/3 to 1/2 of the bar at a time also allows more time for the body to digest the calories it takes in.“Real” Food Many runners like to steer clear of more highly processed fuels and rely on real food options. Some of these may include: baked sweet potato, baked salted potatoes, rice balls, baby food pouches (applesauce, fruit sauces), nut butters, honey, maple syrup, flat pop/soda, trail mix, cheese, bacon, bananas, peanut butter and jelly sandwiches, dried fruit, candy, pretzels, etc.. A possible disadvantage of real food during running is that it often has a higher amount of fiber and fat and this many cause stomach upset. If you choose to use real food be sure to practice, practice, and practice. You don’t want to get in the middle of a race and have your stomach rebel. During races there are often “unofficial” aid stations set up with everything from beer and pretzels to pickles and candy. Unless you have an iron stomach, have practiced with these foods, or are running at a very easy pace be very careful about trying anything new on race day. Post Run Fueling: Proper fueling doesn’t stop when you’re done running. What you do in the post-run period is also very important. Make sure that you begin the refueling process with some protein and carbs within 30 minutes after your run. This is the optimum window of time that your body refills your muscles glycogen stores and starts repairing muscle. In other words, the time to carb-load is now. You can train your muscles to store extra glycogen by faithfully refueling during this time period. Many experts recommend using a 3-1 carbohydrate to protein ratio for refueling. For women the hormone progesterone can increase muscle breakdown. Women should be getting in at least 25-30 grams of protein with our carbohydrates within 30 minutes post-long run or strength workout. There are many different types of recovery products out there to try or you can reach for “real” food options.Nauseated After a Run? If you feel nauseated during or after running, try to avoid consuming too many simple sugars which can cause “dumping syndrome.” Dumping syndrome is when your body can’t absorb the amount of sugars (or fats) consumed and sends them on through quickly. If you experience regular GI upset after running, try eating bland carbs like mashed potatoes, cream of wheat with maple syrup and ginger or peppermint tea sweetened with honey. Nausea post-run can also be caused by an electrolyte imbalance so adding some electrolytes to your water is essential. You will probably be ready to eat a more substantial meal around an hour after your long run (sometimes you may not feel hungry at first or you may even be slightly nauseated if your electrolyte levels are off). Make sure the substantial meal includes a balance of complex carbs, protein, and fat. Also, focus on maintaining hydration in the hours after running. You don’t need to guzzle water the rest of the day, but make sure that you continue to drink. If it was a hot day or you sweated a lot it can be wise to add electrolytes to your water in the post-run period.Hitting the Wall? If you are having trouble with “bonking or hitting the wall” at some point during your run this is probably the point where your muscle stores of glycogen get used up. You need to focus on taking in more carbohydrate calories during the recovery period (to teach your muscles to carb load) and also practice fueling during the long run. Some people wait too long before beginning their fueling strategy. If you wait until you’re feeling weak or shaky you most likely will have trouble replenishing calories to get on top of your energy needs. Remember, long runs are for practicing and you shouldn’t be doing anything new on race day (except maybe setting a distance or time PR). Thanks for reading/listening to this episode. I hope it helps! Nutrition for Runners Just a heads up that we have a whole course on Nutrition for Runners created by Coach Jennifer Giles (RD) in the Academy that includes information on optimal fueling for runners. Here’s the other lessons inside the course: Power Breakfasts for Runners Eat to Run or Run to Eat? Nutrient Timing and Blood Sugar Regulation Fueling During Runs Hydration for Runners Avoiding Weight Gain Recovery Nutrition for Runners Nutrition and Stress Fractures Smoothie Making 101 This course is included with Academy membership along with our seven out courses, access to the Training Plan Vault, Podcast Vault, and our awesome online community. Join here.Also Mentioned in This Episode The MTA Virtual Half Marathon. Registration now open! Check out this year’s awesome medal and hat. Generation Ucan -the revolutionary new way for runners to fuel. UCAN keeps your blood sugar stable, is gentle on your stomach, and allows your body to burn fat. Use the promo code “MTAFUEL” to save 15% off your order. Or if you’re new to UCAN, save 25% on your first order with code MTA25”. Roar -How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life by Dr. Stacy Sims Our Upcoming Races –View our itinerary. The post The Marathon Fueling Episode! appeared first on Marathon Training Academy.

In episode fifteen of The Modern Women, Natalie Drenovac sits down with two women to have an anonymous discussion and discuss the expectations we place upon ourselves, our careers, our relationships and others._____Books Mentioned:Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for optimum performance, Great Health, and a strong, lean Body for LifeOpen: Andre AgassiSarah Knight: The Life Changing Magic of Not Giving a F**K_____+ Follow @themodernwomen_ and @nataliedrenovac on Instagram for all upcoming guest announcementsJoin our Facebook community of incredible women: https://goo.gl/aXcX7PSUBSCRIBE to not miss out on any episodes_____CREDITSHost: Natalie Drenovac - @nataliedrenovacProducer: Podpaste - @podpaste Hosted on Acast. See acast.com/privacy for more information.

Because most nutrition products and training plans are designed for men, it’s no wonder that so many women struggle to reach their goals. In this episode, exercise physiologist and nutrition scientist Stacy T. Sims, Ph.D., teaches you everything you need to know to adapt your nutrition and training to your unique physiology so you can work with, rather than against, your female physiology.  Listen Now!   For the complete show notes of this episode, please go   Organifi Promo Code To Save 20%: Ted20     Want help becoming the healthiest, fittest, strongest version of yourself in your 40s & 50s? Most people over 40 know that exercise, eating healthy, manage stress, and quality sleep are important elements for feeling better and achieving more in life. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives. And I know there’s so much confusion in the fitness industry that makes you overwhelmed and confused about if you should do Keto or intermittent fasting or a low carb diet. Or if you need to join Crossfit, HIIT, or a Bootcamp to get back in shape. The good news is it doesn’t have to be this hard. Check out this masterclass I put together where I’ll share the exact strategies busy people like you are using to build a younger, leaner, and sexier body in their forties, fifties, and even sixties by ignoring all the conventional wisdom. >>!

So this is an episode I recorded after my 100 miler whilst down in California. We were staying with good friends Sean & Tiana Rockwell in Grass Valley and we always talk about loads of topics on nutrition and hormones etc. I got a handy new zoom pro4n recorder so we sat down in her office talking about a topic that is rarely discussed. Tiana has been on the podcast before - episode 201, you can check that out - Tiana is an endurance athlete, dark chocolate lover, and a certified nutritional therapy practitioner who believes that real food can balance the body and produce personal record sports performance.  Now this one is for the ladies. But guys… This is a topic you probably want to understand a little more too. Today we are talking about menstruation and why it matters, we talk expectations and why and how to support the different phases of your cycle. As always enjoy. IN TODAY’S EPISODE, WE DISCUSS: The basics of the 28-day cycle What happens in each phase When the best days are for performance Expectations When it's a great time to race Negatives of trying to control your cycle High hormone and low hormone phases Strategies of racing around your cycle And  more Listen & Subscribe on iTunes | Stitcher Radio SHOW LINKS: http://www.trirealfood.com/ 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 Join (for Free) our TRISPECIFIC CAFE https://www.facebook.com/TriSpecific http://www.instagram.com/trispecific TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our Trucker cap too! Need accountability? We now also have TS LIFE + which gives you accountability. To find out more Fill in the coaching application at http://www.trispecific.com/apply and click the TS LIFE + option. And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will help get you to your goals if you commit to the process 100%. That means you commit to us and to yourself!  We do play the long game. Some get there quicker and others take longer but life circumstances matter. Apply at http://www.trispecific.com/apply/ If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options. And If you’d simply like to support the show and with your help make it better. Check out our Patreon page and various benefits at patreon.com/trispecific PLEASE HELP US GROW… To subscribe to the podcast, please use the links below: Click Here to Subscribe via iTunes If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it! Enjoy the show!

Stacy Sims - Fuel For What You’re Doing: Rethinking Fueling and Hydration   There are a lot of options for fueling and hydration products on the market. But beyond taste and marketing lies efficacy: is the product doing the job you need it to do when you need it to do it? There are also some misconceptions and myths that, while generally accepted, are not actually based in physiological fact. And muddying the waters further are the inherent physiological differences between men and women. If you’ve ever been confused standing in front of a sports drink display, you’re not alone.   Enter Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist specializing in sex differences of heat and/or altitude stress, recovery, genetics, and nutrition  to moderate adaptive responses for performance. Stacy is a Senior Research Fellow at The University Of Waikato and author of ROAR, which helps women understand and work with their physiology for better performance.   That’s not to say that there’s no information in here for men. Stacy passionately explains the why’s and when’s of fueling, hydration and more for both men and women. This episode will help you re-evaluate your fueling and hydration strategy to provide more optimal results.   Here are some of the topics we’ll discuss today:   Issues with the product functionality of the modern sports drink industry. How to fuel and hydrate while training vs. while racing; and how needs change based on environmental conditions and gender. What causes most cramping while running (it’s not what you think). Why drinking more water isn’t necessarily helpful. The specific needs of female athletes and how oral contraceptives compromise performance. The best natural sources of sugar.   Questions Stacy is asked: 3:37 What is your background in endurance sports? 4:35 What prompted your interest in Nutrition Science and Environmental Exercise Physiology? 5:25 What was your mission with Osmo, what is your mission now with Nuun and what is the history of the sports drink industry? 6:59 Has the sports drink industry been geared more towards palatability than osmolality? 8:55 Have you discovered that it’s better to separate fueling and hydrating altogether? 10:55 How does this play into recovery & post-workout drinks? 12:45 What would be a good fuel strategy during a marathon or long run? 14:36 How do you feel about all natural gels? 16:01 Why are you not a fan of electrolyte pills or salt tabs? 18:34 Does cramping have anything to do with dehydration or potassium deficiency? 19:43 How should a runner determine how and when to hydrate as well as to take electrolytes? 21:57 How do women’s hydration needs vary throughout the stages of their menstrual cycle? 23:49 How should a woman who is having her period leading into a race alter her hydration strategy? 24:40 What do you mean by “Women are not small men” and how do men’s and women’s protein and carb requirements differ? 27:30 Are you not a proponent of oral contraception for high performance female athletes? 29:04 What would you suggest to female athletes as a safe alternative to the pill? 30:07 What is your take on the popular high fat / low carb diet in general and for men vs. women specifically? 33:01 Do women need carbs as endurance athletes? 33:36 Does sugar actually inhibit one’s ability to use fat as fuel? 35:01 Out of all the different types, which sugars are best? 36:39 What about honey? 37:06 What are the best solid foods to use to fuel for training and competition? 38:28 How does ambient temperature affect how people process different foods? 38:41 What should people consume post-run, especially post-workout or post-long run to facilitate glycogen repletion, fluid balance and overall recovery? 40:16 How has your partnership with Nuun been so far and what’s in the works with them? 43:08 What is the new product Nuun just released? 47:50 The Final Kick Round Quotes by Stacy:     “No one’s really pushing down on ‘we need fluid first’, because you can live 3 or 4 days without hydration and you can live 7-90 days without food; so from a functionality and a physiological point, you really want to look at the hydration and not the carbohydrate intake.” “A sports drink is like a sofa bed; it’s not a good bed, it’s not a good sofa, because you’re trying to merge two things that shouldn’t be merged.” “When we think about all this engineered nutrition, you’re taking concentrated carbohydrate and putting it in this compromised gut.” “It’s not about eating a whole bunch of food at once, it’s a sip, sip, nibble, nibble approach.” “Use water for something up to an hour, but if something’s intense you need more than water, because water doesn’t hydrate.” “After 2 hours… your thirst is not a very good representation of what’s happening.” “Getting people to understand that what you read in a general scope does not necessarily apply to women because the research hasn’t been done on women.”     Take a Listen on Your Next Run   Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: Dr. Stacy Sims - The University of Waikato profile 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 nuun performance Urine Test Strips Metromint Water Dr. Constance Lebrun "No Sweat": Nina Stachenfeld OCP research article https://seleneyeager.com/ Running On Real Food blog Kara Gaucher’s blog mobilitywod gear Book: Becoming a Supple Leopard - Kelly Starrett Follow Stacy on Twitter We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top

Sarah and Ellison Weist welcome Stacy Sims, Ph.D., the respected exercise physiologist and nutrition scientist whose latest book is titled ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Short version: Stacy talks about why mother runners need to stop eating and training like men. This former ultrarunner/triathlete/rower talks about why “one size fits all” is no way to guide weight management. She delves into how to balance losing weight with being properly fueled for a workout—and adequately refueled post-run. (Hint: Stock up on non-fat Greek yogurt!) Stacy also explains why it’s so important to bring up your blood sugar levels before a morning run. The conversation veers toward TMI territory when Stacy admits what hit her halfway through a recent 70.3 triathlon. Hormones dominate much of the rest of the conversation—but in an informative, not moody, way, including the powerful effect female hormones have on... Learn more about your ad choices. Visit megaphone.fm/adchoices

In Episode 95 of The Real Food Athlete we are joined by Stacy Sims, Environmental Exercise Physiologist, Nutrition Scientist and Expert in Hydration, Nutrition and Sex Differences. Stacy and I discuss how understanding your unique female physiology is key for great health and optimum performance. Show Notes: Purchase Stacy's book here: 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 The post RFR 95: Understanding your unique female physiology with Stacy Sims appeared first on The Wellness Couch.