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Hydration for optimal health and performance | Stacy Sims, PhD | The Pro...

In this episode, we cover a range of topics related to hydration and its impact on physical performance. You'll learn about the basic biology of hydration, how to determine if you're properly hydrated, and whether water alone is sufficient or if we need to add electrolytes and glucose. We discuss how hydration needs change throughout the menstrual cycle, and how to calculate fluid requirements at an individual level. Dr. Sims shares her research findings and insights from working with athletes, debunking myths about hydration, including the effectiveness of coconut water and the role of caffeine. Additionally, we explore the differences in hydration requirements between men and women, as well as how to optimise hydration strategies for various activities, such as high-intensity interval training, resistance training, and endurance events. By the end of the episode, you'll have a deeper understanding of the science of hydration and practical tips to improve your own hydration strategies for better performance and overall well-being. Specifically, we discuss: 00:00 - Intro 1:25 - Dr. Stacy Sims on hydration 3:35 - Nuances of hydration 7:02 - Electrolytes 12:02 - The problem with plain water 15:00 - How much sodium do you need in a hot or cold environment? 16:31 - Sodium and fluid intake during exercise 20:28 - Dehydration and its effects on performance  22:42 - Importance of slow and steady hydration 23:59 - Distilled water and hydration 25:19 - Is adding salt healthy? 26:12 - How to tell if you're dehydrated 28:00 - How much water should you drink a day? 28:44 - Coconut water for hydration?  30:45 - Why do electrolyte supplements have potassium, magnesium, and sodium? 32:10 - Carbohydrates and hydration 37:27 - Carbohydrate intake during endurance performance 39:07 - Hydration on low carb diets 41:16 - Fluid balance requirement for men and women 45:23 - The urine specific gravity test 47:22 - Sauna for men and women 48:31 - Are coffee and tea dehydrating? 50:33 - More hydration myths 51:31 - Hydration before an endurance event 52:39 - Creatine 55:11 - Frequent urination at night 57:18 - Dehydration among athletes 59:22 - Outro This insightful conversation with Dr Stacy Sims is a great reminder of the importance of continually re-evaluating our everyday health behaviours and digging deeper to ensure we're making the best choices for our bodies. Dr. Sims is an expert in the field of hydration, and this conversation opens an essential dialogue for anyone looking to improve their performance and well-being. This episode not only provides valuable insights into the science behind hydration but also offers practical guidance on how to optimise your own hydration strategies for better performance. Connect with Dr Stacy Sims: - Instagram: https://www.instagram.com/drstacysims/ - Facebook: https://www.facebook.com/drstacysims/ - Website: https://www.drstacysims.com/ - TikTok: https://www.tiktok.com/@drstacysims

The Science of Women's Exercise and Nutrition | Dr. Stacy Sims | The Pro...

There is a vast gap in the literature when it comes to studying the effects of exercise and nutrition for women. With scientific consensus and recommendations largely rooted in studies based on men, there is a long way to go in terms of both research and science communication on this topic. Dr Stacy Sims comes to this conversation with a wealth of knowledge, providing insight into why the literature is shaped this way and how women can eat and exercise for better outcomes. Stacy T. Sims, MSc, PhD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionise exercise nutrition and performance for women. She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women. Dr Sims is internationally recognised as leader in on sex differences in training, exercise, and health, pioneering a larger shift in research on women. This incredibly detailed conversation spans everything from the perception of women in research to case studies on hypothetical people. Dr Sims breaks down how the menstrual cycle and birth control affect training and other health factors, highlighting the benefits of cycle tracking. We discuss types of training, RED-S, supplementation, and body fat percentage. Dr Sims also provides useful tips for women at all stages of life, including pregnancy, postpartum, perimenopause, menopause, and post-menopause. Specifically, we discuss: 00:00 - Intro 02:00 - Dr. Stacy Sims' academic journey 05:38 - Female physiology 09:12 - Implications of applying results of male-centric studies to women 16:29 - Physiological makeup between genders & customizing training regimes 20:53 - Physiological disparities between genders 24:14 - Balanced diet and exercises tailored for menstrual cycle 34:43 - Ideal training programs tailored for menstrual cycle of a 30-year-old woman 1:06:11 - Safe pregnancy workouts 1:13:25 - Achieving balance through nutrition, diet, and supplementation in your 30s 1:27:55 - Female bodybuilding: androgenic compounds and hormones 1:32:06 - Contraception and exercise performance/training 1:38:04 - Optimizing exercise postmenopausal: strategies for a 60-year-old woman 1:51:44 - Training, nutrition, and supplementation beyond the age of 60 1:56:52 - Dietary fat intake in your 30s and 60s 1:59:52 - Outro I’m grateful to have had Dr Sims on the show to shine a light on a topic that is not widely addressed. I hope this conversation helps you understand how you can work with your body to maximise your results, and if this episode doesn’t apply directly to you, serves as an important reminder that no two bodies are the same. Connect with Dr Stacy Sims: - Instagram: https://www.instagram.com/drstacysims/ - Facebook:[https://www.facebook.com/drstacysims/ - Website: https://www.drstacysims.com/ - Books: https://www.drstacysims.com/booksandmore - TikTok: https://www.tiktok.com/@drstacysims If you have any additional questions you would like answered in the future, let me know in the comments. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Enjoy, friends. Simon

The Science of Sex-Specific Nutrition and Biohacking with Stacy Sims

Tonal Talk | Member Q+A with Dr. Stacy Sims

The Best Exercise For Women In All Life Stages with Dr Stacy Sims

In this episode of the Anxiety Reset podcast, Georgie speaks to nutrition scientist, exercise physiologist and author Dr Stacy Sims. She provides valuable insights on exercise physiology, nutrition, and the unique needs of women's health. She shares a wealth of knowledge on: - Understanding why women's health research is so far behind men's - Why women have very different physiological needs to men - How easy, time-efficient exercise can help you glide through perimenopause - How to exercise with your menstrual cycle for high performance If you’ve ever wanted to learn how to exercise with your cycle, this episode is for you! Dr Stacy Sims, MSC, PhD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. Check out her TED talk Women Are Not Small Men™ and her books are available here. You can find out more about her work on her website www.drstacysims.com and on Instagram @drstacysims .

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