Blogging with Dr. Stacy Sims

Optimizing Female Performance at Altitude altitude Dec 02, 2022

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....

Continue Reading...
Are You Draining Your Body’s Battery Power? fueling low energy availability nutrition undernourished Nov 17, 2022

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...

Continue Reading...
Training and Racing Through PMS period pms Nov 02, 2022

By working with your premenstrual physiology, you can make progress (and yes, podiums) despite the challenges of premenstrual syndrome.

By now, you’ve heard me talk all about “period power”—that your menstrual cycle is when your body is more resilient to stress and a great...

Continue Reading...
Female Athletes Are Redefining Active Pregnancy pregnancy Oct 19, 2022

Elite women are training, competing, and yes, winning, during and after pregnancy, rewriting the playbook for moms in sport.

It wasn’t that long ago that active women were discouraged from continuing their exercise routine when they got pregnant. Sure, they were supposed to meet the bare...

Continue Reading...
How to Beat Jet Lag jetlag recovery sleep Oct 06, 2022

Whether you’re crossing time zones or working shift work, circadian rhythm disruption takes a toll, and is worse for women. Here’s what to know.

Anyone who’s been in an airport lately knows that travel is back. Airports and planes are packed as people take long overdue...

Continue Reading...
Should Women Take Collagen Supplements? nutrition supplements Sep 15, 2022

Collagen is the current darling of the wellness industry. It can benefit a lot of women, but not all supplements work the same.

More women (and men for that matter) are interested in collagen supplements than ever before. Weightlifters believe they can enhance muscle mass. Athletes want them to...

Continue Reading...
Case Study on Kerry Litka menopause menstrual cycle Sep 01, 2022

Kerry Litka talks about her change of perspective as a post-menopausal woman

For a change of pace, I thought that a case study of a woman in our community might be of interest to my readers, and it ties in nicely with the sale of my Menopause 2.0 course (the last time it goes on sale until...

Continue Reading...
Why Menopausal Women Need Polarized Training menopause perimenopause training Aug 17, 2022

Donating blood is great. But you don’t need to give a pint to gain fitness as new research may suggest.

Women are not small men. It’s been my mantra for well over a decade. In recent years, the scientific community has been catching up and calling attention to sex differences in...

Continue Reading...
Can (and Should) Women Carb Load? carbohydrate fueling nutrition Aug 05, 2022

What you need to know about the pre-event pasta party.

Women perform best when they’re well-fueled. Anyone who follows me here is clear on that. Women should prioritize protein to make and maintain our muscles. We also need carbs, of course, to fuel our exercise, training, and competition....

Continue Reading...
Why Women Need to Prioritize Protein fueling protein supplements Jul 22, 2022

The right amount of this essential macronutrient keeps your female physiology working its best.

Building and maintaining muscle is essential not just for performance but also for health and longevity. Lower muscle mass is associated with increases in metabolic syndrome and cardiovascular disease,...

Continue Reading...
Women, Concussions, and Long Covid: Science Shows We’re More Susceptible concussion covid nutrition supplements Jul 07, 2022

Females appear more sensitive to brain tissue inflammation. Here’s what might help.

Scientists have recently reported that women are more likely than men to experience long COVID after an infection, and are significantly more likely to experience related complications in the brain and...

Continue Reading...
Women-Specific Strategies to Train and Compete in the Heat cold heat hydration recovery Jun 20, 2022

Race day temperatures are rising. Here’s what active women need to know.

As I write this, race season is underway in the Northern Hemisphere and temperatures are climbing as much as 20 degrees above average across a large swath of the U.S. As sweltering weather becomes the norm, it’s...

Continue Reading...
Nail a PR at Every Phase of Your Menstrual Cycle menstrual cycle training Jun 11, 2022

Your physiology changes as your hormones fluctuate, but there’s never a “bad day” to nail a personal best.

My life’s work is largely devoted to helping women work with their unique physiology to train and perform their best. That means adjusting training sessions to...

Continue Reading...
Want to Burn Belly Fat? Lift Weights. strength May 25, 2022

Resistance training triggers hormones that increase abdominal fat burning. 

When women come to me wanting to change their body composition, I direct them straight to the weight room. Contrary to the old “cardio to burn fat” “resistance training to build muscle” dogma...

Continue Reading...
How to Power Your Way Through Menopause menopause perimenopause May 12, 2022

Heavy lifting. Sprint training. Plyometrics. They all have one thing in common—they’re essential for menopausal health and performance.

Society has taught women to devalue their power. That’s especially true during menopause when we’re told it’s time to slow down and...

Continue Reading...
How Your Female Sex Hormones Affect HRV hrv Apr 21, 2022

Why your recovery scores may not be what they seem depending on your cycle.

Many women tell me that they use heart rate variability (HRV)—the variance in time between beats of your heart—for tracking recovery. HRV is the metric that Whoop Strap, Oura Ring, and other recovery tracking...

Continue Reading...
Why Women Need More Strength and Less Cardio Training strength Apr 07, 2022

Endurance sports have their place, but for long-term health and longevity, you need to hit the weights.

As a former Ironman triathlete and bike racer, I’m not about to tell anyone to hang up their racing flats or rack their bike. Endurance training can improve cardiorespiratory fitness,...

Continue Reading...
Sweltering Sauna or Cold Plunge? Getting Comfortable with Being Uncomfortable Can Boost Performance and Health. cold heat Mar 24, 2022

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...

Continue Reading...
Harness the Perimenopause “Power Window” perimenopause Mar 09, 2022

Research shows the perimenopausal period is the best time to adapt your training to prevent unwanted menopausal metabolism and body composition changes.

I’ll say up front that it’s never too late (or too early!) to start lifting heavy sh*t  and upping intensity to improve...

Continue Reading...
Female Athletes Need Carbohydrates carbohydrate nutrition Feb 25, 2022

Men do, too. Research shows another downside to low-carb training.

Women perform best in a fueled state. That means eating carbohydrates. That shouldn’t be a radical concept. Carbs are the preferred fuel source for our brain; they’re necessary to fuel high intensity efforts, and they...

Continue Reading...
The Power of Plant-Centered Eating fueling intermittent fasting ketogenic diet microbiome vegetarian Feb 09, 2022

Building the foundation of your diet on plants builds a strong foundation for health and performance, especially for women.

Since I spend so much time helping inform how other people should eat for optimal health and performance, many women ask me how I eat. I have been a plant-centered athlete...

Continue Reading...
What We’re Learning About Covid-19 Vaccination and the Menstrual Cycle covid menstrual cycle Jan 25, 2022

If you thought it affected your cycle, you were right. Here’s what’s going on. 

  

I just got boosted. Aside from a sore arm (which I had to put a brave face on for, so my daughter wouldn’t be afraid to get her shot after me), I didn’t have too many side...

Continue Reading...
You’re Not a Small Man, But You May Need to Eat Like One! fueling Jan 08, 2022

Research shows that female athletes have the same relative energy requirements as their male counterparts.

As anyone who’s been following me for more than 3 days knows, I’m all about women fueling properly, because the fact is that most active women do not eat enough to support their...

Continue Reading...
Fuel Your Gut for Better Performance microbiome Dec 08, 2021

Your microbiome helps you turn food to fuel and a whole lot more.

Most of us don’t think too much about our gut…until our gut demands our attention with bloating, cramping, and other forms of GI distress. That’s a mistake because our gut microbiome is one of the most...

Continue Reading...
1 2

Top of Page