A Physiologist On The Best Exercise For Women Going Through Different Stages Of Menopause
ฝัง
- เผยแพร่เมื่อ 27 พ.ค. 2024
- 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.
Subscribe to my channel: / katiecouric
Follow me on Instagram: / katiecouric
Subscribe to my podcast: ApplePodcasts.com/KatieCouric
Follow me on Facebook: / katiecouric
Follow me on Twitter: / katiecouric
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 - บันเทิง
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!
Good Grief!! The attitudes we put up with! Glad to hear that you didn't take that nonsense lying down !!
Please share tips that help us not suffer
We shouldn’t have to deal with drs ignorance and laziness. Even if they’re not taught this in medical school, why are they too lazy to educate themselves about their patients???
Going to a female OBGYN is a must. Find a good one. Suck my toe is what I would have told your MALE general practitioner. 🤣
Ha I have tried for years to find one intelligent conversation on menopause. .. crickets, Pat on the hand sad look in their faces. Good grief Stacy Sims PhD is well over due and the rest of the woman in the world need to DEMAND. Our Care Providers, insurance Carriers and every life,nutrition trainer, Coach out there get it. There is a window of opportunity to save millions of woman falling to chronic disease and psychological depression. As Gabrielle Lyon says, it is Muscle Medicine! ( PS it really falls under Rndocrinology practice but they don’t share the info on the true hormone interactions with the rest of the body!
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.
Yay- HIIT (High Intensity Interval Training) their finally talking about it.
Yes! I get soooo 😣when I hear that!!
Yes. Nota y docs listen to us. We have to be our own advocates and be LOUD. It's not inevitable that we gain weight and fell terrible as we age. This is the best years of our lives and no one cares about us.
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.
This is great advice Thanks
Exactly, she needs to suggest adaptions for appropriate levels of ability and understand not all are capable of doing this.
Thank you kindly! Weight training to soon set me back.
Any tips and how to figure out how hard to train? I went with resistance bands and my muscle handle the resistance fine but the next day my elbow joints hurt a bit. Doing deadlifts, squads, rows, shoulder etc. I guess going lower on the resistance (even if my muscle do not feel exhausted) and slowly build up?
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.
This was short but one of the most comprehensive and specific interviews I’ve seen on the topic. Bravo ladies! Well done!
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.
This was awesome and let’s me know I’m on the right track. I have been strength training since I was 45, I am now 56 and in peri menopause, next month will be 1 yr will no period, so I assume I will be full on menopause soon. This is what I will say to women who are afraid of lifting weight, stop it, if I can do this, so can you. Do NOT expect to be able to walk into a gym and understand everything and do not think that everyone in the gym is watching you because neither are true. This is your life and your health, spend the $$ on a solid personal trainer (preferably a woman trainer) research and watch reputable and qualified fitness professionals online, not the high school girl who is trying to be an insta star. I move differently than most women my age, I do not look 56, I look, act , think and feel younger because of strength training, everything is exactly where it is supposed to be, to me, this is truly the fountain of youth. Now, having said this… I still have the dreaded hot flashes and night sweats, but I am not moody nor fatigued. But I know just by talking and looking at other women my age that I made the right decision back in my 40’s to begin a new fitness lifestyle. When I saw my myself actually losing muscle mass, it was terrifying to me, I want to be able to walk up at flight of stairs at 65, I want to be able to complete daily tasks without being tired, I want to be able to take a walk without worry of breaking a hip because my bones are so fragile. Do this for yourself and for the ladies that come after us, show them that we do NOT have walk into old age like our mothers and grandmothers did, fragile and tired, we can be strong, resilient, sexy and healthy even into our 90’s! Let’s break the old lady mold, empower yourself!!! 😁💪🏋️♀️
May I ask what your nutritional plan looks like from day to day. Are you working towards weightloss or maintenance. Thanks!
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.❤
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. 💗
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!
Thank you for this information.
I went through the same hell. Time and patience are number 1. You "eventually" get through it, it comes in waves. I'm on the other end I believe now. Thank god!
Oh my goodness. I’m 46 and have experienced the same thing. Thought I had dementia and psoriatic arthritis but no, it’s just perimenopause. I literally thought “I don’t want to live this way”. I also just got on HRT and am already sleeping better and no pain. I’m definitely telling my daughter and nieces about this. We shouldn’t have to suffer in silence.
No one talks about PROTECTING the pelvic floor!!! Pelvic organ prolapse is VERY common after menopause!!! Squats, dead lifts, etc. can put a lot of pressure on pelvic floor muscles.
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.
She is incredible! Thank you, Katie for bringing this gem to our attention! And thank you @maryhoffman9551 for the names of these books…was about to look it up! Stacy, would love to know how to set up a Zoom consultation (I’m sedentary journalist on extended assignment in the Middle East. I’m quickly developing heart issues that I’m certain are cortisol related. I’ve gone on pescatarian wfpb program (allergies to beans, soy etc) . Despite tons of research, I’m not clear Re wfpb “DONT worry about protein” Vis a Vis the pescatarian high protein low carb I used to do (but suddenly had high bp 280/200! After solid 110/70!) doctors I’ve seen so far have been zero absolutely zero help. Hoping to connect with you, please🙏🌿🌷
Katie I’d love to know how to reach her? (Btw I sat next to you at Tony Snow’s ob”m funeral many yrs ago…& u Didnt know we were practically related😂. My bro used to b bigwig (drg ur chapter)at Red Sox , pardon the expression 😂🌿💕). I’m not permitted by Homeland Security to put real name/contact info here-I’d really appreciate info how reach Dr Sims pls
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 TH-cam 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!
I'm on an estrogen patch and YES I'm never coming off it.
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.
Thank you for sharing, I will look for the doctor’s books.
I am glad you have had a positive experience. I went into abrupt surgical menopause at 44 and my body has been at war with me since. It is awful. I gained 40 lbs in just a few months and now have neuropathy and rheumatoid arthritis.
@@Synthia, I cannot find any books by Joel Hargrove?
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!
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!
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.
My doctor was very dismissive when I asked about HRT , he scoffed and said this type of tx /meds was not a healthy replacement . He offerred no alternative and I walked out of his office feeling berated and powerless for asking.
Can you change doctors?
Have you seen an endocrinologist?
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❤️
Thank you Katie for highlighting Dr. Sims. A wealth of information and real life ideas on how to train during menopause. At least my daughter will know everything about Peri/Menopause because I tell her everything I am learning and my horrific experiences. Education and early education is key!
Horrific sums it up perfectly. You get through it with support. Support is KEY! Lots of great advice on TH-cam that your doctor doesn't have time for.
I. would like to see her have a workout video for menopause. I'm 60 and I do aerobic exercise and I know I need to lift weights but I hate gyms! I'm a visual learner and hope she will put a video out. Great information.
Thank you for doing this video. 😊 Signed up for her newsletter, ordered her books! I am a 63 year old who is really striving to find this type of information !
Unbelievably helpful!! This is the first time I've heard clear directions and information for women my age! Thank you!!!
This is exactly what I tell all of my menopause clients. For some reason most women feel cardio is the only way to lose weight when it is actually counterproductive. Protein is important along with slow carbs which are vegetables, there is no reason to feel deprived.
Strength training is super important but cardio can be done alongside it! I hope I'm still running half marathons into my 80s!
I like how she says :Stay Sims, Doctor Stacy Sims"! 😆
About time Stacy Sims got this platform!!!
Very informative. I started strength training with a personal trainer about 6 months ago and it has made a world of difference. I was active and in good shape prior to starting my strength training progam but my workouts have helped to mitigate both my Fibromyalgia symptoms and the usual aches associated with getting older.
Glad someone finally spoke out about the importance of higher intensity training as we age. Resistance training by lifting heavier loads is excellent advice, too, although it may be difficult for people with various nerve damage issues/pinched nerves, etc. As for jump training, I think step aerobics incorporates a fair amount of jumping, but of course jumping rope would be even better.
I'm a stepper and love it. Fewer gyms have this form of exercise though and that's a shame.
Katie asked great questions.
Peri and Post Menopausal - 15 minutes 2 or 3 times weekly, with four twenty seconds bursts of high intensity sprints… regulates blood pressure and increased heart health.
Weights and resistance training to increase estrogen, nerve and muscle health… benefits brain health, too. Enough weights that you’re struggling for 4-5 sets of 4-5 reps… At the end you should be fatigued and struggling… (disclaimer-not sure I agree with this).
@@Bloom, thank you!! If you disagree, how so? It sounds like you have knowledge on the subject as well. :)
I’m 66 and have osteopenia and sciatica. Wouldn’t lifting 50 pounds be dangerous for me?
@@cleanqueen75
I wouldn’t start with a very low amount of weight and work your way up. ❤️
lifting heavy makes me hurt in my joints and HUNGRY!
This was probably the most useful video I have ever watched! Thank you so much for sharing this invaluable information. Bye bye 45 minute moderate intensity rides! The resistance training sounds daunting but clearly must be done.
I am so glad you talked to Dr Stacy! I am an avid follower of you both! I highly recommend reading Dr Sims books and taking her courses. They provide incredible insight for anyone who wants to dig deeper and learn more about the perimenopause and menopausal transition.
always have lifted weights ands dont understand why every one doesnt - you feel amazing and look great.
I feel so bad after HIIT and heavy weights lifting. Lifting lighter weights, moderate cardio, pilates and yoga make me feel great. I’m 54 years old.
Yay- HIIT (High Intensity Interval Training) their finally talking about it. Welcome!
Ladies, thank you so much for making sense of our aging bodies, nutrition and exercise
This interview was so great and informative! Can’t wait to apply it to my current workouts - weight-training 3x a week and group exercise 3x a week. Thanks, Katie!❤
HIIT
Get intensity up super high for 20 seconds, cool down for about 2 minutes.
Do this 4-5 times, and you’re done. 3 times a week, but for post menopausal women, 4 times a week.
BELLY FAT
Weight training and protein are the two best ways to reduce it.
18:35 🙌🏻 WOW!! That is amazing. They simply upped their *protein to 1.1 grams per pound of body weight,* added NO additional exercise, and yet completely changed their body competition-lost fat and gained muscle!! _Y’all, get your protein!!_ 😂
19:00 Jumping for bone health.
My thoughts: The only thing is you’re gaining a positive but also a negative-later joint pain. I would never jump onto a hard surface (my Bellicon rebounder, yes, but never a hard surface).
My mom uses a *vibration plate* for 10 minutes a day plus does some mild weight lifting. She’s mid 70s, took a bad tumble last year on her hip and didn’t even fracture (despite having one of those bogus bone scan tests that said hers were weak). She also eats real, unprocessed foods. Lots of greens.
This was very interesting and informational. Only thing I would love to hear more about is the menopausal woman who was never overly active. Where to start from ground zero. Wish I was taught some of this when I was younger.
Thank you for doing this interview. It is soooo needed and I appreciate you bringing this to light
Thank you, thank you!! It is so sad the lack of information that women get at menopause. I just keep being told this is just how it is yet really never told me everything that would happen to my body. I am with you Katie I never had belly fat until I went in full menopause. 🥺🙏❤️
This is amazing. Thank you ❤ i really needed it
Thank you for this!
This is so needed. Thank you for this interview.
OMGosh! Love this! So much information for me and my friends!!
Thank you Katie for bringing interesting and pertinent information for women. Hurrah. 🎉
Thank you, this was so helpful. I’m so glad the exercise parts were spelled out and explained why. I’m so grateful as I’m in late perimenopause and I’ve gone through all aspects of challenge with it.
Thank you so much Katie❤
Will spread this far and wide. Thank You!
This is GREAT information!
ALL the right questions. Thank you!!!
Thank you so very very much! This is makes such sense!!
Thanks so much for this. This was extremely informative.
Thank you Katie for this interview and asking just the questions we would want to ask! Thank you Stacy Sims for your research and information!
Thanks Katie and Dr. Sims. I really needed to hear this as I am trying to show myself love with exercise!
I was so glad that you are giving Dr. sims a wider audience. I found her book Next Level so helpful on being an athlete throughout menopause.
Great job, Stacy! This is such an important topic and thank you for your expertise in this area.
Excellent interview! What a great source of information, so clear and comprehensive! Thank you so much, I’m saving this video in my library!
She knows her stuff! Glad to see her interviewed here!!
This is so valuable; I will make sure my clients watch this. Thank you!
Wow, am I glad I stumbled upon this video! Stacy's insights are transformative!
Thank you so much for this informative piece from a female researcher/physiologist! I would love to hear more from Dr. Sims. Thank you Katie for consistently bringing relevant content. You’re the best!
This is so awesome! Thank you for this top notch information and of asking the good questions (as always!) Katie!!
Katie you are a God send for this! Thank you ladies for your advocacy!
Thank you so much! This is so informative!!!
Excellent information and so interesting! Thank you so much!
Awesome podcast, truly appreciate the efforts! Grateful! thanks to both of you!
brilliant. Amazing research and work. Thank you!
Thank you for sharing this.
So helpful. Thank you.
OMG! This video is so helpful. Some of the things Dr. Simms mentioned are things I have been doing. Her recommendations are specific to the aging and post menopausal woman. Thank you for putting this valuable information out there. I am 67 and doing all that I can to remain vital and strong as I age. I am now a subscriber to your channel.
Thank you so much for sharing this information.
Thank you sooo much!!
So much useful information! Thank you for bringing Dr. Sims to our attention. I will definitely be increasing my HIIT and weight training as well as adding more protein to my diet. What she says makes so much sense.
Fantastic interview. Thank you so much for this valuable information. So grateful 🙏💖
Thank you for sharing. So great to see this! Measuring the feedback is so very important. Every woman responds uniquely and this week.. may be different depending on collective stress a woman is experiencing.
Dr. Sims, Thank you! You shared so many answers to my questions.
Thank you sooo much for addressing POST menopausal women…. More please 🙏
Thanks so much. I knew I needed to work put differently in my mid 60s in menopause verses what I'd did in my 50s pre menopause. Now I know what to focus on especially for being diagnosed with Osteopenia. Thanks so much !!!
Outstanding interview & very relevant to so many women 👏🏽👏🏽👏🏽
This is the best, most specific resource on exercise for menopausal women I've ever seen. So, so good. And do-able. Ty Katie and Dr Stacy! Can't believe Dr Stacy lives in Aotearoa! How lucky are we?
Such great information
Thank you for sharing
Great, Thank you 😊
Bravo ladies’. Thank you for the research and the broadcasting!!!!
Wonderful information Thank you both ❤
Thank you so much!❤
I wish she would include aquatic workouts using pool noodles, hand buoys and hydrofit cuffs . Great resistance but gentle on aging joints. Then you can add in some jogging, cross country skiing etc. for some HIIT or cardio.
You can definitely do all of that and the Hiit in the pool w/ fast kicks on a kick board etc. that’s a great option!
Thank you!
Great information thank you ❤
Thank you so much for this information! It's wonderful to hear about something that will actually help get rid of belly fat and gain more muscle! I really appreciate this!
The menopause course is really good. I’m only halfway through and love it.
Awesome info. I’m doing most things right. It’s great to know
I'm a 46-year-old breast cancer survivor who's been taking tamoxifen for 2+ years, and I'm extremely active--but high intensity cardio and strength training makes my joints hurt. I stick to daily Pilates or yoga. Any thoughts?
This was great! I am sixty one and only recently gained a lot of weight in my belly. I am going to investigate the information you mentioned for women my age - and get started on a better path.
This is good stuff, thank you❤
I have work out doing cardio and free weights for 30 years. I have done a lot of interval training the past 10 years. Because of my age (58) and years of exercise my body is falling apart. I still exercise but I am very limited. I came away from the video sad and know I can longer work out at the capacity you are recommending.
You and me both. But trying to modify.
Me too. A year older than you.
100%. This explains so much.
How I wish I had known this 10 years ago…. Great information.
Yes i do just a mild excercise every morning...am thank full with my son... one of instructore of yoga in Honkong
I'm 48 years old and entered menopause after a hysterectomy. I'm learning so much im thankful I was exercising prior but mainly running.
I've added weights to my run program too