what are the protocol suggested by Dr. Stacy Sims for female of age 44

For a 44-year-old female, Dr. Stacy Sims suggests several specialized exercise and nutrition protocols aimed at optimizing health, performance, and longevity:

1. Resistance Training:

   • Focus on learning proper movement techniques first to prevent injury.
   • Incorporate three resistance training sessions per week, emphasizing compound movements and periodization to build strength and muscle mass effectively 1.

2. High-Intensity Interval Training (HIIT):

   • Integrate true high-intensity workouts rather than moderate intensity, which can increase cortisol without sufficient benefits.
   • Perform HIIT sessions for short durations (like 1 to 4 minutes at 80% intensity) or sprint intervals (full intensity for 30 seconds), ensuring adequate recovery between sessions 2.

3. Cardiovascular Exercise:

   • Avoid moderate-intensity cardio workouts like those in Orange Theory or F45. Instead, perform true high-intensity interval training for better hormonal responses, including reduced cortisol and improved growth hormone and testosterone levels 2.

4. Heat Exposure:

   • Utilize saunas post-resistance training to enhance training stimuli and expand blood volume through slow rehydration after sessions. This can help improve cardiovascular responses, better insulin and glucose control, and reduce hot flashes 3 4.
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       1

       Resistance Training Insights

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       2

       Cardio vs. Resistance

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       3

       Training for Longevity

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       4

       Cold and Heat Therapy

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5. Cold Exposure:

   • For swimmers or athletes, habituate to cold exposure (such as face immersion) to prevent severe constriction and sympathetic responses. Use temperature-nuanced cold water exposure, ideally not excessively cold but just enough to invoke beneficial physiological changes 4.

In summary, focus on quality movement, integrate high-intensity training cautiously, and utilize specific heat and cold exposure protocols to boost performance and overall health.