Rethinking Women’s Fitness

Revolutionizing Women's Fitness and Nutrition: The Latest Evidence-Based Insights

I'm excited to share groundbreaking insights from my recent deep dive into women's health, fitness, and nutrition research. As I work towards my Menopause Coaching and Nutrition Coach certifications, I've immersed myself in scientific literature and expert resources, including Dr. Stacy Sims' books "Roar" and "Next Level," Dr. Marie Claire Haver's "The New Menopause," and numerous cutting-edge studies.

This journey has reinforced a crucial point: "Women are not small men!" This simple yet powerful statement from Dr. Sims reminds us that much of the popular fitness and nutrition advice is based on studies done on men. For women, especially as we approach and enter menopause, our needs are unique and deserve specialized attention.

As a health professional, I believe in constantly challenging biases and preconceptions. Science evolves, and so should our understanding. I'm committed to bringing you the most up-to-date, evidence-based information available.

One striking finding is the importance of protein for women, particularly as we age. The current recommendation is 1 gram of protein per pound of body weight daily. This might seem high, but it's crucial for maintaining muscle mass, supporting bone health, and promoting overall wellbeing. Timing matters too - eating within an hour of waking is vital for setting our metabolism and balancing cortisol levels. If you're interested in time-restricted eating, it's better to limit food intake at the end of the day rather than the beginning.

The research also challenges some long-held exercise beliefs. Contrary to popular advice, working out on an empty stomach isn't ideal for women. A small pre-workout snack of about 15g protein and 30g carbs is all you need to fuel your session effectively. Post-workout nutrition is even more critical - aim for 30-60g of protein within an hour of finishing to support muscle recovery.

Strength training is non-negotiable for women's health, but here's the key: we need to lift AS HEAVY AS POSSIBLE while remaining safe and focusing on form. This is vital for bone density, muscle mass, and overall functional fitness. Those 5 lb dumbbells won't cut it for most exercises! The goal is to challenge your muscles significantly.

When selecting weights, aim for a load where you're leaving only 2-5 reps in reserve at the end of your set. This means you could do 2-5 more reps with good form before reaching failure. Build up gradually, focus on proper form, and progressively increase the weight as you get stronger. This intensity drives positive changes in your body, from increased bone density to improved metabolism and overall strength.

The importance of this approach becomes clear when we consider that sedentary women can lose up to 8% of their strength each decade after turning 30, accelerating after 60. But Dr. Sims assures us it doesn't have to be this way. Through properly performed resistance training, we can not only retain muscle but also build it back, maintaining functional fitness and independence as we age.

Here's great news: you don't need hours in the gym. Just 20-40 minutes of strength training, 2-4 times a week, is sufficient. It's about quality and intensity, not quantity, making it feasible to incorporate into busy lives.

In addition to strength training, "sprint interval training" can be incredibly beneficial, especially as we age. Don't let "sprint" intimidate you - it's not just about running. This involves short bursts of 100% effort for 10-30 seconds, followed by 1-5 minutes of rest or easier activity. It can be done through biking, swimming, or bodyweight exercises like mountain climbers. The key is working at your personal 100% effort for that short burst.

My favorite form of Sprint Interval Training incorporates plyometrics or "jump" training. Dr. Sims emphasizes the benefits of this impact training. A 2019 research review found that even older adults (58-79 years old) who included these movements saw improvements in strength, bone health, and overall physical performance, without increased injury risk.

Interestingly, long, moderate-intensity cardio sessions might not be ideal for women's biology, particularly approaching menopause. These can leave us in a "wired but tired" state, suboptimal for hormonal balance and overall wellbeing.

However, movement remains crucial on non-strength training days. Low-intensity activities like walking, gentle yoga, or stretching are perfect for active recovery. Remember, movement is medicine! A sedentary state isn't natural for healthy humans - we're meant to move, and the more we move, the better we tend to feel.

I know this information might seem overwhelming or contrary to what you've heard. I've been there. I've completely overhauled my routine based on these insights. Now, I strength train with heavy weights every other day, finishing with 2-6 sprint intervals including jump training. On alternate days, I focus on gentle movement and recovery. The changes in my energy levels, strength, sleep, and overall wellbeing have been remarkable.

As women, we wear many hats - professionals, entrepreneurs, artists, athletes, volunteers, travelers, moms, usually a combination of these and more. Our lives are rich and often busy. It's crucial we prioritize our health amidst our full schedules. Whether through relaxing massages or guided movement practices, I'm here to help you feel your best, whatever your lifestyle may be.

While this information represents current best practices based on scientific evidence, I'm always learning and adjusting as new research emerges. My goal is to provide you with the most accurate, science-based guidance to support your health and wellness journey.