Dr. Stacy Sims’ Guide to Fitness and Nutrition after 40

Are you a woman over 40 and want to learn how to build and maintain muscle and strength as you age. We often receive conflicting advice and it can be confusing! Many of us notice it becomes harder as we age and belly fat creeps on!

Dr. Stacy Sims is an internationally renowned exercise physiologist and nutrition scientist. She has directed research programs at Stanford University focusing on female athlete health and performance and published over 100 peer-reviewed papers and several books including the popular “Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond.”

This interview took place live at the Institute for Functional Medicine Annual International Conference (AIC) in Las Vegas. We learn:

- Why it becomes SO hard to maintain body composition as we age (it involves estrogen!)
- What specific exercises will build muscle and strength for women over 40
- Tips for women who have NEVER lifted weights before
- How cardio routines need to change after 40
- All about SIT and HIIT and why they are necessary to shred fat as you age
- What actually works to build bone and prevent loss (we were surprised on this one!)
- How much protein is necessary to stimulate muscle
- The best diet and eating patterns for women over 40

Connect with Dr. Sims:

Resources mentioned in the show:

Checkout our previous Podcast ( Functional Medicine)

Medical Disclaimer
The Functional Moms Podcast provides information for educational and informational purposes only. We are certified health coaches, not licensed medical professionals. The opinions expressed by podcast guests are their own and should not be considered medical advice. Consult a healthcare professional before making any changes to your lifestyle or health regimen.

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#fitness #fitnessover40 #womenfitness #nutritiontips
#DrStacySims #healthyaging #strengthtraining #bodycomposition #weightlosstips #CardioAfter40 #fitnessmotivation

[panes]

Thank you for such a super diacussion. Great channel!!!

For anyone that is, 100% pllant based and perhaps also, anywhere etween 80 to 100% whole food plant based, then this will help what i have ro say below:

To get 3g of leucine out of a total of 30g of protein, you can consume plant-based foods that are rich in leucine, so don't worry. Here are some options:

Soy products (tofu, tempeh, soybeans): Soy protein is high in leucine, with about 7-8% leucine content.

Lentils: They contain around 6-7% of leucine per total protein.

Quinoa: This complete protein provides around 6-7% leucine as part of its protein content.

To meet your target, combine those plant-based foods, and it should help you get the required 3g of leucine.

Tofu: If you consume 200g of firm tofu, you'd get ~0.6g of leucine.

Lentils: 200g of cooked lentils would provide ~1.4g of leucine.

Quinoa: 200g of cooked quinoa would contribute ~0.6g of leucine.
This combination totals about 2.6g of leucine, which is close to the 3g goal. Adjust the portion sizes slightly upwards if needed to reach the exact target.

Other options you may ask?
Here are a few more plant-based options that are rich in leucine and could help you reach your 3g goal:

Peanuts: About 100g of peanuts contains ~1.5g of leucine.

Pumpkin seeds: 100g provides ~2.4g of leucine.

Chickpeas (cooked): 100g contains ~0.6g of leucine.

Hemp seeds: 100g contains ~1.2g of leucine.

Seitan (wheat gluten): 100g of seitan has ~1.3g of leucine.

Example for combining:

Peanuts: 50g (~0.75g leucine)

Pumpkin seeds: 50g (~1.2g leucine)

Chickpeas: 100g (~0.6g leucine)

Seitan: 100g (~1.3g leucine)

This combination would give you approximately 3.85g of leucine, more than enough to meet your 3g goal while contributing to your 30g of total protein. You can adjust these amounts to meet both your leucine and total protein targets.

What about protein powders you may ask:

Several plant-based protein powders are high in leucine and can help you meet your target. Here are a few options:

Pea Protein: Pea protein is one of the best plant-based sources of leucine, with around 8-9% leucine content. A 30g serving of pea protein powder typically contains around 2.5-2.7g of leucine.

Soy Protein Isolate: Soy protein isolate also has a good leucine profile, with around 8% leucine per serving. A 30g serving typically contains around 2.4-2.6g of leucine.

Hemp Protein: Hemp protein has a lower leucine content (around 5-6%), but it is still a decent source. A 30g serving provides around 1.5-1.8g of leucine.
Example of meeting your 3g goal?

Pea Protein: A 35g serving of pea protein powder would give you roughly 3g of leucine while providing about 25g of total protein.

Soy Protein Isolate: Around 35g of soy protein isolate would provide approximately 3g of leucine and close to 30g of protein.

I found Sims via Simon Hill and his channel so check him out. He interviews scientists and Drs. Sinon is a nutritionist and physiotherapist and plant based. His side kick host is Drew 100% plant based, type1 diabetic and incredibly strong. Simon has done a few episodes on menopause.

[AbfittIFBBpro]

I have been working with female clients for 30 years and from experience I can say nothing drives the message home for a woman better than hearing it from another woman who looks the part. I am thrilled to see Dr. Stacy Sims out here on these social media platforms dispelling myths and spreading the true gospel of fitness.

[muscleNPmama]

I love that dr sims looks like a real woman that has some age. She’s gorgeous. She looks like a human not a femme bot.

[Tash]

Dr. Stacy SIms is a legend and has done so much for women’s health.

[atelier]

helpful. thanks. Menopause is a game changer. I went within several months of doing lunges at the gym and not being able to keep my balance while doing them. Not a strength issue there but a balance one. All ear stuff checked out. It was menopause.

[yelena]

This dialog with Dr. Sims came as a blessing! Just recently celebrated 61st birthday and feeling lost at how to take care of my health, energy levels, focus. This gave me so much value, thank you!

[fitnessandwellnessforeveryone]

This video is packed with great info. I have been doing heavy weights for a long time, changed to moderate weights last summer and it's not working (I'm 44). It's so true - after 40 you need to be lifting heavy and doing intense intervals too. Thanks for the motivation, I'm heading back to heavy weights :)

[jjuniper]

I am in my late 50s and struggling. Dr. Sims gives me hope. Thank you.

[melissaculpepper]

I love being strong and flexible as I age; feeling energetic, as well. I find it amazing that the women of Betty White’s generation lived into their 90’s without “all this knowledge” we now supposedly have. Just interesting. Betty White, along with so many others in her generation, stayed sharp-minded and thrived and continued to work. Greatest generation, indeed.

[ednacervantes]

I am so glad I got to hear dr sims.. brilliant advice .

[melaniewoolley]

So much great advice, thank you. I’ve found heavy lifting an absolute game changer! Firing up my CNS sends the loudest signals to my body…I can feel it mentally and physically…it changes everything.

[Cheryl.Spencer]

Thank you for this! Dr. Sims is so generous with her time! Every time I listen to her I learn something new. ❤

[BerniceE-qjdn]

I’ve learnt so much from listening to Dr Stacey Sims

[JeanMcCormack]

Dr Stacy Sims please start your own youtube channel❤. Also would love to hear an interview with DrStacy Sims and Dr Felice Gersh MD ObGyn

[lindarobinson]

Loved this, simple and straightforward advice ❤

[deniseschlosser]

Thank you, Dr. Sims for such great and very helpful information. I'm a 47-year-old female and and I think Ii have been going through perimenopause for the past few years. I have not confirmed that though. I really don't know how to confirm that .I've been strength training for 10 plus years and recently have not been able to lose that stubborn belly fat .although I do know I have to work on my nutrition. but this has been so very helpful. I will be checking your website out, so thank you.💪

[makeuplessonsforjoy]

Please advise:
I wake up at 4:00am
Wan to workout at 5:00am
So should I eat something at 4:15 am before the workout?
I’m never hungry in the morning.
But according to you I should eat for circadian rhythm

[laureah]

Yep I did the sprint interval, ran up my driveway. Plan was to do about 4 sets of 30sec and 2 min rest.
I was able to do 2, before felt like my legs had nothing left. Strange feeling. Not tired or low blood sugar shake feeling just nothing there to move my legs with. So called it a day. I already lift heavy three days a week as hubby is an elite athlete strength trainer so writes my programs, so now I am doing this sprint interval work with around three to four days rest in between

[JeanMcCormack]

Is there a link to the Bone Jump app? I googled and can't find it

[amandatroise]

There’s a lot of amazing information coming out about nutrition, exercise and wellness but the assumption I think is that we all work normal 9 to 5 jobs during the day. What are your recommendations for women who work night shift?