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How Your Female Sex Hormones Affect HRV
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)âthe variance in time between beats of your heartâfor tracking recovery. HRV is the metric that Whoop Strap, Oura Ring, and other recovery tracking devices use...
by Dr Stacy Sims â
Oct 12, 2024
hrv
Why Women Need More Strength and Less Cardio Training
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, Iâm not about to tell anyone to hang up their racing flats or rack their bike. Endurance training can improve cardiorespiratory fitness, lipid pr...
by Dr Stacy Sims â
Oct 12, 2024
strength
Female Athletes Need Carbohydrates
Men do, too. Research shows another downside to low-carb training.
Women perform best in a fueled state. That means eating carbohydrates. That shouldnât be a radical concept. Carbs are the preferred fuel source for our brain; theyâre necessary to fuel high intensity efforts, and they improve exe...
by Dr Stacy Sims â
Oct 12, 2024
carbohydrate
nutrition
Harness the Perimenopause âPower Windowâ
Research shows the perimenopausal period is the best time to adapt your training to prevent unwanted menopausal metabolism and body composition changes.
Iâll say up front that itâs never too late (or too early!) to start lifting heavy sh*t and upping intensity to improve strength, power, body c...
by Dr Stacy Sims â
Oct 12, 2024
perimenopause
The Power of Plant-Centered Eating
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 ...
by Dr Stacy Sims â
Oct 12, 2024
fuel
keto
microbiome
vegetarian
Youâre Not a Small Man, But You May Need to Eat Like One!
Research shows that female athletes have the same relative energy requirements as their male counterparts.
As anyone whoâs been following me for more than 3 days knows, Iâm all about women fueling properly, because the fact is that most active women do not eat enough to support their performance...
by Dr Stacy Sims â
Oct 11, 2024
fuel
Holiday Stress Cranking Up Your Anxiety? Turn Up the Intensity!
A study finds higher intensity exercise helps relieve anxiety.
I am a huge proponent of high-intensity exercise, especially short, sharp high-intensity training like sprint intervals of 30 seconds or less because it's like powerful medicine.
Sprint interval training (SIT)Â fires up your fast-twit...
by Dr Stacy Sims â
Oct 11, 2024
anxious
intensity
Nail Your Golden Recovery Window for Optimum Health and Performance
Post-workout fueling matters even more for women than men.
Low energy availability is extremely common in women athletes. A 2019 survey of 1,000 female athletes across more than 40 sports published in the British Journal of Sports Medicine estimated the risk of low energy availability in women a...
by Dr Stacy Sims â
Oct 11, 2024
recovery
Hydration is Power. Harness Yours
Women heat up sooner, sweat less, and have hormonal fluctuations that impact how we keep our cool when we crank up our efforts.Â
I have been studying hydration my entire adult life (the basis of my PhD was sex differences in hydration in the heat!), both as an athlete myself in endurance running...
by Dr Stacy Sims â
Oct 11, 2024
hydration
Sports Supplements: What Works for Women
Surprise, surprise, some ergogenic aids work differently for us than they do for the guys.
Research on female college athletes shows that more than 65 percent of them use some type of supplement at least once a month. I donât know what the percentage is among performance-minded women outside of ...
by Dr Stacy Sims â
Oct 11, 2024
supplements
Exercising While Pregnant Is Good For You and Your Baby, Too
A new study links a momâs physical activity to her offspringâs lung function.
For years, women have contacted me, fresh off a positive pregnancy test, wondering whether they need to stop working out for fear of doing harm. In fact, the opposite is true. Â
For starters, it is safe for female athl...
by Dr Stacy Sims â
Oct 11, 2024
pregnancy
Period Power
Menstruation can be a prime time for PRs. Hereâs how to go with the flow (no matter how heavy your flow).
âWhatâs the matter, you on the rag?â
âHey âladies,â are you going to get your heads in the game, or do you need some tampons?â
When I was coming up through sports, it wasnât uncommon for mal...
by Dr Stacy Sims â
Oct 11, 2024
anemia
period
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