Blogging with Dr. Stacy Sims

Let’s Talk about Lived Experiences

We are more than organ systems in isolation. How we move through this world impacts our health, performance, and wellness–a lot.

I’ve been thinking a lot about what scientists call “lived experience.” Lived experience is technically defined as “personal knowledge...

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ROARing into the New Year nutrition roar

The new revised edition of ROAR is out! Here’s what’s new.

When I started working on ROAR nearly ten years ago, it was still considered fringe to say that women’s unique hormones and their menstrual cycles could impact everything from performance to injury risk to hydration and...

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Resistance Training Is Finally Getting the Respect It Deserves for Health and Longevity intensity lift heavy muscle strength training

Lifting weights is now recognized as good for more than “just” making muscle.

For decades, aerobic exercise was regarded as the primary form of exercise you should do for cardiovascular and other health benefits. Heck, that’s why endurance type exercise such as walking, biking,...

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Restricting Carbs Hurts Performance and Health carbohydrate fueling

 Want to avoid LEA and REDs?

Eat enough carbohydrates.

As fasting, keto, and carb-phobia continue to be promoted across social media, we’ve seen an uptick in low energy availability (LEA) across the spectrum of athletes. In my own work, I’ve found about 55 percent of individuals...

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What Women Need to Do Instead of Zone 2 intensity lift heavy training zone

The popular zone 2 protocol doesn’t work the same way for women. Here’s what to do instead.

In my last blog, I reviewed down to the cellular level, why zone 2 training, which is currently being promoted across the internet as the priority training for health, longevity, and...

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What Women Need to Know About Zone 2 Training coaching intensity training

Zone 2 training is a hot topic, but like many things, it’s different for females.

If you even remotely follow fitness and training media, you will have seen the buzz around “Zone 2 training”--generally known as steady, conversationally-paced exercise–and how it is the...

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Managing Early & Surgical Menopause menopause

For some women, the transition comes early–and sometimes abruptly. Here’s what you need to know.

Menopause is mainstream news these days, which is great. But the focus tends to be on women who hit the milestone during midlife, around the average age or 51 or so, which leaves women who...

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How to Fuel to Compete in the Heat fueling heat hydration

Staying on top of nutrition becomes more challenging as the temperatures rise.

With much of the US stuck in sweltering late summer temps, the seasons changing in the Southern Hemisphere, and Kona right around the corner, I thought it would be a good opportunity to talk about a training and racing...

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Why ChatGPT Isn’t Your Best Coach coaching technology training

You’re better off picking up a women’s fitness magazine from the nineties.

As a scientist, I love tech. I’ve been experimenting and helping develop artificial intelligence systems, especially in the realm of women-specific exercise training, for several years. And when it comes...

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Empowering Female Athletes. Part 2 anemia carbohydrate creatine fueling hydration low energy availability nutrition protein supplements undernourished

Digging into the rest of the International Society of Sports Nutrition Female Athlete Position Stand. Here’s what you need to know.

In the last blog, I discussed the first part of the International Society of Sport Nutrition (ISSN) Position Stand for the Female Athlete. In case...

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Empowering Female Athletes. Part 1 anemia carbohydrate creatine fueling hydration low energy availability nutrition protein supplements undernourished

A Review of the International Society of Sports Nutrition Female Athlete Position Stand

I am just back from a whirlwind trip in the US, and one of the stops was to present the new Female Athlete Position Stand at the International Society of Sport Nutrition’s (ISSN) annual conference. The...

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Are You Draining Your Body’s Battery Power? [Revised] fueling low energy availability nutrition undernourished

If you’re an active female, chances are you’re at risk for low energy availability and the health consequences it brings. Here’s what you need to know. 

When researchers screen the nutritional intake of female athletes, a staggering percentage are not eating enough to...

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What Women Should Know About Adaptogens adaptogens

How to use these powerful botanicals to feel and perform your best. 

From coffee to green powders to capsules, teas, and tinctures, adaptogens are ubiquitous in the wellness world right now, with promises of strengthening immunity, increasing mental focus, boosting energy, reducing stress,...

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Women Need Strength for Life lift heavy muscle strength training

Research shows that lighter weights and higher reps can build muscle, but it’s important that we prioritize strength and power.

Anyone who follows me knows that I tell women they need to prioritize strength training in their workouts and that they need to include days where they lift heavy...

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Sweltering Sauna or Cold Plunge? Getting Comfortable with Being Uncomfortable Can Boost Performance and Health. UPDATED cold heat

The science behind ice baths and sauna sessions.

Extreme temperature treatments have been a hot (pun intended) trend for the past few years. Long time athlete Gabby Reece famously swears by super hot (up to 220 degrees F!) sauna treatments followed by icy cold plunges and Lady Gaga’s...

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The Benefits of Explosive Training for Women plyometrics strength

Plyometric training can improve power, speed, and agility as well as improve metabolic and bone health in women of all ages.

Plyometric exercises involve explosive movements, such as jumping, hopping, and bounding, that help to improve muscle power, speed, and agility. Women often look aghast...

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Why Active Women Need Creatine creatine strength supplements

It might be the most important supplement many women still aren’t taking.

There are few supplements I recommend across the board. Creatine is one of them. A growing body of research shows it can help increase strength, power, and athletic performance in females, and it’s also...

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Cutting Through the Confusion of Cycle-Sync Style Training menstrual cycle tracking

Tracking and training with your menstrual cycle helps you dial in your fitness with your physiology.

It’s well known that I advocate tracking and when appropriate adjusting training and nutrition to align with the physiology of the menstrual cycle and the individual’s responses to her...

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How to Train Your Gut fueling gut hydration microbiome

Females suffer more GI issues than their male counterparts. Here’s how to get the fuel you need without the GI distress you don’t.

Women are no strangers to GI distress. Research shows we’re more prone to symptoms like bloating, stomach cramps, and constipation, partially...

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How to Track Your Menstrual Cycle menstrual cycle

Take your performance to the next level by understanding your unique physiology.

In the summer of 2019, the U.S. Women’s National Team (USWNT) won the World Cup, making it the U.S. women’s fourth World Cup title. They scored a record-setting 26 goals throughout the tournament and also...

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What Women Need to Know About the Gut Microbiome fueling microbiome nutrition

Digestion is just the beginning of what this “virtual organ” does for your health, performance, and well being.

What you eat is essential for health and performance. But what you put in your mouth is only part of the equation. What is happening in your gut, is just as, if not...

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Are You Iron Deficient? Are You Sure? anemia iron

UPDATED. Research shows iron deficiency is underestimated in women, and it’s taking a toll on our health and performance. 

Iron is essential for energy. It helps your body deliver oxygen to your working muscles and the mineral participates in the energy making process in your...

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Resolve to Get Strong muscle strength

Skip the fad diets and detoxes. This year, resolve to do the one thing that improves health-span and lifespan—make muscle.

The new year inevitably ushers in a fresh crop of diet books and 30-day detoxes. Skip the keto, low-carb, and fasting.  Detoxes and cleanses are no more than...

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Optimizing Female Performance at Altitude altitude

How to work with your female physiology to succeed in thin air.

If you’ve ever run, biked, hiked, or skied in the U.S. Rockies, European Alps, the Himalayans, or anywhere high above sea level—especially above 2400 meters or 8000 feet—you know performance drops as the air thins....

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