The best fitness routines for each stage of menopause | Dr. Stacy Sims

Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, largely because it's based on research focused on men. Women's bodies aren't just smaller versions of men's, especially when it comes to health and fitness during hormonal changes.

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 exercise responses and offers tailored strategies to adapt your fitness routine for optimal health during and after menopause.

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 PhD from the University of Otago in exercise physiology and sports nutrition. She did a postdoc at Stanford, where she remains an Adjunct Faculty member. She is a Research Associate at AUT Sports Performance Research Institute, New Zealand.

Timecodes:
00:00 Introduction
01:25 Quickfire questions
05:30 Menopause and perimenopause explained
10:18 What happens when oestrogen levels change?
13:21 When does perimenopause start to happen?
16:07 What is the role of exercise in menopause?
18:45 What are hot flushes?
22:11 How can exercise have a positive impact on menopause?
23:48 What are the best exercises to do in menopause?
27:26 You are NOT going to get bulky lifting weights!
31:33 Alternatives to going to the gym
35:55 What is high-intensity training?
44:27 What is the minimum amount of exercise needed to have a positive health impact?
50:22 How does fasted training affect women?
54:26 Summary

Mentioned in today’s episode:

Books:

[Meg_I_am]

Would appreciate more episodes dedicated to the unique physiology, nutrition and movement needs of the "average" non-athlete post-menopausal woman.

[gingerbadjie]

Dr Sims is one of a handful of evidence based medical/nutrition experts worth their weight in gold. You can’t go wrong following her advice ❤

[suejones]

I was disappointed that there was no further discussion about post menopausal women. whist I think it is great that there is so much now about the menopause but feel a little shut out of the conversations 15 years post menopause when there were so few discussions at the time I was going through it myself. Am curious to know what options there are for us now.

[ficornish]

This is the most significant episode for me. I am 55 and I do triathlon training every day, the first session always fasted, but the weight has gone on and on, to 4 stone overweight, so I’ve had to stop running ( which is the impact training I need), and no matter what I’ve tried the weight has not gone anywhere. I will now try eating before training not training fasted any more. I will let you know the outcome.

[helenwagstaff]

I'm 68 so obviously post-menopause. I remember that if I ate a sugary snack it would trigger a hot flush. I learnt the importance of healthy diet and exercise and am probably fitter than when I was younger and carry less fat.

[derosaorbea]

Thank you for bringing Dr Stacy Sims and dedicating one episode to menopause!

[kimberleyformacio]

Love this episode! I’m 48 and in perimenopause 😖 I strength train 3-4 times a week at home and now I have a better understanding of what I should be adding to my routine 💪Thank you!

[alisongallagher]

Fantastic, just what I needed! Please have Stacy back again!!!

[kathleenbenjamin]

I thought I was losing my mind 20 years ago when I was going through this. All the doctors wanted to do was put me on Prozac, and I wasn’t a candidate for HRT. The thing that helped me the most was weight lifting, and it made such a difference in how I felt both mentally and physically.

[cathysankey]

I am 58 years old and 4 years post-menopausal. This information was SO helpful and had many action points I can incorporate immediately. The sprint workouts especially interest me.

[muiawat]

The only expert I listen to on female physiology, health, exercise and hormones . Love dr Stacy sims

[Jmiddaugh]

THIS IS AMAZING! I began showing signs of perimenopause at 31-32 after I had my daughter. I was even put on anxiety medication 😮 I later found out I wasn't producing any testosterone or hardly any estrogen.

[EmmaBennett-lw]

thank you for the video! the topic was very useful to me. struggling with work stress and weight gain, i found myself in a tough spot. luckily, i discovered Aspect Health services, which helped me immensely. by implementing personalized strategies and stress-management techniques, i managed to regain balance in my life and shed the excess weight. now, i feel more equipped to tackle work stress effectively. grateful for the newfound harmony in my life.

[karinround]

I’ve just completed a 200 hr Vinyasa yoga teacher training course in Mysore and I’m in perimenopause. I have built a lot of muscle in the last 4 weeks. I’ve also lost a bit of weight, not that I needed to. This is my experience. Yoga can be beneficial too in perimenopause, it depends on the style of yoga that you practice.

[zoemalcolm]

The info on fasted training is game changer. I have been lifting and some sprint training and mobility, but fasted - because I am doing it first thing in the morning. Around 6-7am or 7:30am. And I’ve steadily been gaining weight, both lean, but also fat. I am not a super-athlete, just recovering from some injuries and making myself more mobile and strong. I am excited to do more, but I will eat - even if it’s just a date and nuts. I’m not usually hungry, but maybe if I have an earlier dinner, it will make that pre- workout meal not feel so heavy. Thank you.

[marilynful]

I like working out in a fasted state, I am post menopausal and feel the most energized. So I won’t change that because it’s working for me.

[marizazz]

Finally a podcast episode on the topic with accurate and applicable information! Thank you! So happy I found this!

[nazeeniranfar]

I am overjoyed to see Dr. Sims on Zoe YouTube 🥳🙌🙌 I have recently watching all her past interviews on this platform and have learnt so much specially that I am in my early menopause. She has a world of knowledge and would love to see a follow up interview where she can dive deeper into early stages and later stages of menopause, and give more examples of how to devise a exercise plan for non-athletes and of course addressing diet and protein specially for WFPB people 🙏🏻 Many thanks to Zoe for inviting Dr. Sims and thank you Dr. Sims for sharing your knowledge and I am learning a lot from your book ‘ Next Level’. 🙌🙌

[Thesharkfin]

Very informative and great to hear it discussed as a REAL thing by scientists and Doctor’s alike . I remember visiting my Doctor about three years ago and stating I was peri menopausal. My Doctor pulled a face and said what’s that ?! I hope more health care professionals are also getting to grips with all this

[poolfield]

I just wish this had been available for me 20 years ago!