Stacy sims perimenopausal

Stacy Sims recommends strength training, adequate fueling, targeted supplements, and sleep strategies to help women manage perimenopause.

• Hormonal changes: Lower and more fluctuating estrogen and progesterone are associated with body-composition changes, sleep problems, and more soft-tissue injuries; Sims specifically mentions frozen shoulder and plantar fascia issues as common concerns. 1
• Training: Sims recommends heavy strength and power training as women approach perimenopause, with a polarized approach rather than defaulting to moderate-intensity exercise. This can help prepare the body for the stresses of perimenopause. 2
• Fueling and caffeine: Fasted training can increase cortisol and sympathetic drive, and may make it harder to reach the intensity needed for effective training. Sims also notes that some women become more sensitive to caffeine-related blood-sugar fluctuations during perimenopause; eating with caffeine may help if it causes dizziness or lightheadedness. 3 4
• Supplements: Sims names creatine—preferably Creapure—and vitamin D3 among her key supplements for women. 5
• Sleep: Sleep may involve less slow-wave sleep, longer time to fall asleep, and more light sleep. Sims recommends attention to sleep hygiene and mentions L-theanine and apigenin; for sleep difficulties, she also discusses rhodiola paired with theanine and a cool sleep environment. 6 7