Stacy sims

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Stacy Sims discussed the impact of the menstrual cycle on exercise and performance on the Huberman Lab.

Here are some key insights:

1. Menstrual Cycle & Training:

   • Low Hormone Phase (Day 1 to Ovulation): Optimal for heavy loads and high-intensity work as the body handles stress better 1.
   • Luteal Phase: Higher inflammation, increased risk of fatigue, and a need for more carbohydrates and proteins to maintain performance 2.

2. Iron Supplementation:

   • Suggested to take iron supplements every other day starting from the first day of the period for ten days to manage iron levels effectively 3.
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       1

       Menstrual Cycle Insights

       00:58:22
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       2

       Menstrual Cycle Insights

       01:01:30
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       3

       Iron and Hormones

       01:26:30
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       4

       Fueling for Performance

       01:09:00
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       5

       Menstrual Cycle Myths

       01:06:49
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       6

       Training Through Cycles

       01:04:31

3. Tracking & Personal Patterns:

   • Emphasized the importance of tracking individual menstrual cycles to understand personal patterns for optimal training and recovery 1.

4. Nutrition:

   • Recommended increasing protein and carbohydrates during the luteal phase to support the body’s increased energy needs for tissue building 2.
   • Highlighted the importance of proper nutrition around exercise to prevent catabolic states and ensure efficient recovery 4.

5. Myths & Misconceptions:

   • Debunked the myth that high-intensity resistance training disrupts menstrual cycles, attributing missed periods to inadequate nutrition rather than exercise itself 5.

6. Listening to Your Body:

   • Suggested using a "ten-minute rule" to gauge whether to push through a workout or opt for recovery based on how one feels 6.

These insights highlight the need for tailored strategies in exercise and nutrition based on individual menstrual cycles for optimal performance and health.