Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

ZOE Science & Nutrition

Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men.

In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause.

Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips.

Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women’s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand.

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Timecodes:

00:00 Introduction

00:34 Quickfire questions

03:39 Menopause and perimenopause explained

08:23 What happens when oestrogen levels change?

11:28 When does perimenopause start to happen?

14:15 What is the role of exercise in menopause?

17:00 What are hot flushes?

20:20 How can exercise have a positive impact on menopause?

21:57 What are the best exercises to do?

25:20 You are NOT going to get bulky lifting weights!

28:36 Alternatives to going to the gym

33:08 What is high-intensity training?

41:32 What is the minimum exercise needed to have a positive health impact?

47:27 How does fasted training affect women?

51:36 Summary

Mentioned in today’s episode:

• Hailey Happens Fitness
• Les Mills
• Train with Joan

And these books by Dr. Stacy Sims:

• Next Level
• Roar

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.