A Physiologist On The Best Exercise For Women Going Through Different Stages Of Menopause

Stacy Sims, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. She spoke with Katie Couric about why exercise is so important for women as we get older, and the best exercises for women in different stages of menopause.

00:00 Stacy Sims discusses her background and training
01:46 Stacy explains why she’s not surprised that so little research has been done on female physiology
02:54 What are some physical activities that women are advised to do, but shouldn’t actually do
04:36 what level intensity of exercise should women going through menopause be doing?
06:01 Stacy explains what kind of exercise you should be doing during perimenopause, menopause and post-menopause
09:00 Why exercise is so important as the body gets older
10:27 The importance of muscle mass and weight bearing exercises, and how both also help with brain health as we age
13:13 What weights are appropriate for menopausal women to be using, and how often should they be lifting them?
16:48 Why weight lifting and protein intake can help get rid of belly fat
19:31 Why jump training is so important to maintain healthy bones
20:53 Stacy talks about her online course Menopause 2.0
22:21 Why there isn’t more information on exercise available for women going through menopause
23:27 Websites and resources where people can find helpful information

[tracydonley]

My male general practitioner told me to suck it up when I was upset about menopause symptoms. I did not "suck it up". Instead, I spent Covid at home quarantine researching menopause & found a menopause gyn who changed my life! Thank you for this great information. I tell all of my friends that they don't need to suffer!

[elizabethdaniels]

I love Dr. Sims! She is someone I’ve been following. I love the science. I highly recommend people get help to start heavy lifting. I am a retired Physical Therapist and after 35 yrs of practice can tell you that many people need instruction in lifting form. I saw so many injuries. You need to get form right and slowly build the weight. It is a very long process of building up. People also need to learn to be patient but consistent with the practice of lifting. It takes time. No quick fix. If you increase protein, good fat and increase all veggies, you are totally on your way to lean mass. Also, when she talks about jump training, not all people can jump and land full body weight. So starting in the pool and moving to dry land is smart. You can also go up on toes and land down on heels or march with firm foot planting in order to stimulate bone cells in the marrow to multiply. Jumping up in the air is not for all.

[shelbywalters]

Dr. Sims is changing the way my menopausal body feels! I was slammed into menopause during treatment for rectal cancer in 2015, and felt like I was falling apart for the next 8 years. Taking her advice is changing the way I’m aging, and knowing how lucky I am to have the opportunity, Im beyond grateful.

[madelyncurry]

Thanks so much for this information. It has been so frustrating when doctors tell you, "it's just old age" and they don't understand what women are going through.

[ekaterinaponizovskayadevin]

I am a postmenopausal and I tried all she is talking about while kept gaining more weight and having more health problems. I stopped high-intensity training, stopped resistance training, and focused on ballet and yoga and I am in the best shape of my life now. I do an hour of ballet barre and yoga every day, I got my BMI to 19-20, my waistline to 26" with a height of 5'7", and forgot about any health problems.

[luminlush]

Dr Sims is awesome! I pray she pilots a national certification program to share these findings with body coaches.

Thank you for inviting her on your show!! Your always so helpful and a key outlet for me to discover important information.❤

[Mangakuray]

Love this interviewer. Tried to watch a lot of Dr Stacy's videos but didnt finish any. Katie is asking all the questions I would like to know the answers to. She kept the information focused and exactly what was needed. Thank you Katie! You are an amazing host.

[RABuffat]

This was short but one of the most comprehensive and specific interviews I’ve seen on the topic. Bravo ladies! Well done!

[nancysmith]

Hopefully in the future people will get this information earlier in their lives so they can maintain optimum health and weight before doing to much damage. Thanks for the research it will benefit countless people. 💗

[cynthiakidd]

A most sincere "thank you" to Katie Couric for posting this interview. I am so grateful that a colleague shared it with me! I am a personal trainer, group fitness instructor, and program director for Exercise Science at Mount Mary University, Milwaukee. I will be integrating this information into my courses moving forward. I hope this video leads to real change in how women over 40 approach exercise - it certainly has for me!

[alisonteperman]

Thank you so so much for this! I am 52, ex- ballerina and extremely active as a ballroom dancer, exercise all my life. never did I expect to go thru severe menopause phase, especially since my mom had almost no symptoms. Mine were so severe after covid that doctors thought I had long covid, Lupus, etc.. I had numerous blood tests, saw many specialists, was ready to fly to NYC to see other specialists, my relationship we thought would be over because of my moods, depression. 2-3 times a day I would have episodes of fatigue where my husband had to help me walk, etc... while waiting for blood test results- a friend recommended I see her functional doctor. He looked at my blood tests and said all I have left is testosterone. the other hormones were non existent or very low. no Lupus, no liver disease, "just" menopause. he talked to us for 2 hours, prescribed the lowest doese of natural bioidentical creams, and half dose of oral progesterone. it's been 4 1/2 weeks and I am a new person. this functional doctor is my angel, and as I go thru learning my new self, readjusting my exercise regimen, I am reading and researching a lot on menopause and like many others here- wish there was a wider awareness and information around. I listen to Dr. Louise Newson from England which I found super informative, but the exercise and weight gain area is still needing much clarification and help. I thank you so so much for this! I am hoping to only get better, learn more and create an exercise routine for women in menopause to spread awareness. AND- telling my daughters about all this - because as I can see- it is NOT always genetic. I am already incorporating heavy lifting. thanks to you- I will infuse Interval intensity training now into my life. we can do this! no... we NEED to do this!

[Allisonfahrenbach]

About time Stacy Sims got this platform!!!

[maryhoffman]

So psyched to see this interview! Katie, please have Stacy back for a longer interview sometime. I’ve learned a lot from her two books, Roar and Next Level, and I would love to hear more about the nutrition advice.

[synthiadavid]

Menopause has been a positive stage of my life.
When given the opportunity, I always tell young women, menopause is something to look forward to.
Fortunately, I had a great doctor, Dr. Joel Hargrove. He ran the menopause clinic at Vanderbilt University for three decades.
Dr. Hargrove published books on menopause which were helpful for me.
He has passed, but his daughter, Chris Stanley has taken over his Columbia (Tennessee) Women’s Clinic practice.
Thank You for this valuable information, I was a fitness trainer for two decades.
I am 69 and feel great. Watching from Lake Chapala, Jalisco, MX.

[beatmydrum]

THIS is the best interview about menopause and how to grab it by the balls (haha). I recently went through it myself and had JUST lost 60 lbs. and got certified as a personal trainer before the effects of it started taking hold of my body. I grew more and more depressed as I saw much of my weight loss and muscle gains begin to fade away, but I began researching the topic and began reading and watching YouTube videos (by whom I believe are well-respected doctors) and learned that menopause and HRT have been getting a bad rap for decades, but we can change that and I’m on board to help make that happen. I just started on HRT last week so hoping to notice a difference on multiple levels!

[dawnsturman]

Thanks Katie and Stacy! I am 63 years old and am a former cross country runner then a cross fitter but cross fit was too much after awhile. I’m hopeful now!

[flomystictarot]

9:00 I've heard this in different interviews, longform, shorts, and I still get so amaze with the why behind the strategy. LOVE IT.

[laurabealmear]

Just ordered her book! Look forward to reading it, I’m 61, have been an athlete all my life, still ride my horses and Ski but have this damn belly!!! Which I hate❤️

[HM-qxem]

This is great! This is the first time I’ve gotten menopause specific exercise information and the reasons why. Most of the health and wellness info is given by “muscle-y gym guys” who are much younger so I really appreciate this. Thank you.

[fazzybear]

Unbelievably helpful!! This is the first time I've heard clear directions and information for women my age! Thank you!!!