According to stacy sims can you suggest weekly workout plan for a 36-year old woman?

Dr. Stacy Sims advises that women in their late 30s to 50s should emphasize true high-intensity interval training (HIIT) and avoid moderate intensity workouts, which can elevate cortisol levels without providing the necessary hormonal responses for optimal body composition and longevity.

Weekly Workout Plan for a 36-Year-Old Woman

Resistance Training

• 2-4 Sessions per Week
  • Focus on heavier weights and increased training volume without training to failure.
  • Ensure pre-workout and post-workout nutrition to manage cortisol levels.

High-Intensity Interval Training (HIIT)

• 1-2 Sessions per Week
  • Perform true HIIT with 1-4 minutes of 80% or more effort.
  • Alternatively, try sprint intervals of 30 seconds of full effort.

Cardiovascular Exercise

• Avoid moderate-intensity activities like those found in classes like Orange Theory, F45, or SoulCycle which can result in elevated cortisol without sufficient hormonal benefits.
• Emphasize recovery to hit high intensities genuinely in subsequent sessions.

By focusing on these principles, the workout plan balances resistance training and proper high-intensity work to improve body composition and longevity while appropriately managing stress levels.

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Dr. Stacy Sims provides several nutrition tips, especially geared towards women's health and performance. Here are the key points:

Carbohydrate Choices

• Prefer colorful fruits and vegetables for carbohydrates.
• Whole grains like quinoa, amaranth, and sprouted bread are favored.
• Sweet potatoes, yams, and legumes are also good options.
• Limit ultra-processed foods, though a small amount like kids' cereals can be acceptable post-training to aid carbohydrate uptake in a limited context 1.

Protein Intake

• Aim for around 1 to 1.1 grams per pound of body weight daily, or around 2 to 2.3 grams per kilogram.
• This can include animal protein (scrambled eggs, chicken, steak) and plant proteins (beans) 2.
• Having a balanced protein intake is crucial for building and maintaining muscle mass and body composition.

Fat Sources

• Prefer plant-based fats like avocados, nuts, seeds, and olive oil.
• Include animal fats in moderation, like real butter or 4% fat yogurt.
• Avoid ultra-processed fats, and mix different fat sources for a balanced intake 3.
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    1

    Nutritional Strategies

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    2

    Training for Longevity

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    3

    Nutrition for Women

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    4

    Pre-Workout Nutrition

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    5

    Fueling for Performance

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Fueling Around Training

• Pre-Workout: For strength training, about 15 grams of protein; for cardiovascular work, add 30 grams of carbohydrates.
• Post-Workout: Have a proper meal within 45 minutes after exercising to aid recovery and curb cortisol spikes.
• Stacy emphasizes the importance of having some fuel on board to protect the brain and body's signaling systems 4.

General Guidelines

• Incorporate the 80-20 rule: 80% of the time, stick to nutritious foods; 20% can be indulgences 1.
• Ensure a diverse gut microbiome by eating a variety of fiber-rich foods.
• Listen to your body and understand its signals throughout your cycle to accommodate nutritional adjustments 5.

These guidelines should help women optimize their nutrition for better health, performance, and longevity.

When Dr. Stacy Sims discusses performing true High-Intensity Interval Training (HIIT) with 1-4 minutes of 80% or more effort, it highlights the importance of effort and structure in effective HIIT workouts. Here's a breakdown:

1. Effort Level:

   • Perform activities at 80% or more of your maximum effort. This is meant to be intense and not just a hard workout where you're tired or sweaty afterward: it's about pushing your limits for short bursts 1.

2. Duration:

   • Each high-intensity segment should last between one to four minutes. This ensures the effort remains sustainable but challenging during the workout period 1.

3. Recovery:

   • Follow each high-intensity interval with a period of recovery, which can be walking or lower intensity activity. The recovery allows you to regain enough energy to maintain high effort in the next interval 1.

Examples of True HIIT:

• On a Track:
  • Running a lap at high intensity and then walking or lightly jogging for half a lap before repeating.
• In the Gym:
  • Engaging in a sequence like deadlifts, thrusters, and kettlebell swings with brief transitions and a full minute of rest after completing each sequence 1.

Purpose and Benefits:

• Fitness and Performance:
  • Proper HIIT training can significantly improve cardiovascular health, increase metabolism, and optimize time efficiency.
• Physiological Response:
  • High-effort intervals induce metabolic responses conducive to fitness adaptations and fat loss, aligning with increased hormone responses and energy expenditure 2.

Following this structured approach to true HIIT helps ensure that the workout is both effective and efficient for achieving cardiovascular and metabolic benefits.

To achieve a daily intake of 180 grams of protein, particularly if your target body weight is 180 pounds, Andrew Huberman and Dr. Gabrielle Lyon recommend breaking it down into meals that include between 30 to 50 grams of protein each. Here is an example daily meal plan:

Meal 1 (Breakfast)

• Scrambled Eggs:
  • 4 large eggs: ~28 grams of protein
• Greek Yogurt:
  • 1 cup: ~20 grams of protein

Meal 2 (Mid-Morning Snack)

• Protein Shake:
  • Whey protein isolate (1 scoop): ~25 grams of protein
• Almonds:
  • 1 ounce (28g): ~6 grams of protein

Meal 3 (Lunch)

• Grilled Chicken Breast:
  • 6 ounces: ~50 grams of protein
• Quinoa:
  • 1 cup cooked: ~8 grams of protein
• Spinach Salad:
  • Includes 1 ounce of feta cheese: ~4 grams of protein

Meal 4 (Afternoon Snack)

• Cottage Cheese:
  • 1 cup: ~28 grams of protein

Meal 5 (Dinner)

• Grilled Salmon:
  • 6 ounces: ~40 grams of protein
• Lentils:
  • 1 cup cooked: ~18 grams of protein

Summary:

• Breakfast: ~48 grams
• Mid-Morning Snack: ~31 grams
• Lunch: ~62 grams
• Afternoon Snack: ~28 grams
• Dinner: ~58 grams

Total: 227 grams of protein

This distribution ensures you're on track with the specified daily amount while providing a balanced intake throughout the day to support muscle health and metabolic function 1.