Dr Stacy Sims, applied researcher, innovator and entrepreneur in human performance talks with Angela about intermittent fasting, exercise, the keto diet and achieving body composition.

As a globally recognised expert on sex differences in training, nutrition and environmental conditions she shares great advice and insight into the factors that affect women in nutrition and exercise when they are working towards achieving good health and what makes a difference.

This is a great opportunity to understand more about how to work with your physiology for performance, health and well-being with great content for any woman who wants to know more.

KEY TAKEAWAYS

• If you are layering exercising and intermittent fasting its above and beyond the stress that a woman’s body should experience.
• If women lower their calorie intake and have a long period of not eating the resting metabolic rate lowers and they experience tiredness and this in time can result in disrupted cycles.
• You need to consider your diet and nutrition together along with how it affects your daily life.
• Cortisol naturally rises during peri-menopause, one of the responses from having lowered oestrogen and progesterone is more cortisol.
• If you are eating an evening meal and then nothing until breakfast the next day you are getting a twelve-hour daily fast.
• To combat a low energy reserve you need to make sure you are getting good quality sleep.
• Protein is the building block for many things and having good quality protein in your diet and adaptogens will support good recovery and sustaining good health
• You need blood flow monitoring with whatever device you are using to gain a more accurate picture of what’s going on
• Adaptogens can support your symptoms with less intensity and can be tried prior to any hormone replacement.
• The pill disrupts your endocrine system because it down-regulates your natural oestrogen and progesterone
• The oral contraceptive pill affects many other systems in the body such as HRV, the pattern of your response is different, it also decreases strength capacity
• With exercise, you should be either be working low and slow for recovery or doing high intensity with low repetition you need remove the grey ‘mid area of exercise’ that stresses the body with no results.
• When exercising if you work in the 4-6 rep range you will get both hypertrophy and strength.

BEST MOMENTS

‘The whole hormonal experience is a long way from what men experience’

‘It’s not about time in the gym it’s about how high the stimulus is’

‘There is a silent pressure and burden for women with all the elements that they are dealing with on a day to day basis’

VALUABLE RESOURCES

High Performance Health podcast series\

Transform your sleep

DNA optimization

High Performance website 

Dr Stacey Sims

ABOUT THE HOST

Angela Foster

Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful and limitless life.

Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

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