stacy sims diet guideline women

Stacy Sims, a menopause expert and Ph.D., offers dietary guidelines for women that challenge traditional nutrition norms, emphasizing the need for tailored recommendations. Here are some key insights and guidelines she recommends:

1. Protein Intake: Stacy emphasizes the importance of increasing protein intake, especially during certain phases of the menstrual cycle. She suggests that typical guidelines are based on studies of sedentary older men, which don't adequately reflect the needs of active women. She recommends a higher protein intake, around 2 grams per kilogram of body weight, to support muscle and body functions 1 2.

2. Carbohydrates and Fats: Women should not fear dietary fats as they are crucial for brain health and gut microbiome diversity. She recommends adjusting carbohydrate intake, particularly in the luteal phase of the menstrual cycle, increasing carbs to support energy needs. Sims is not a proponent of low-carb diets, as adequate carbs are essential for preventing illness, injury, and supporting overall training adaptations 3 4.

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     1

     Women's Nutrition Insights

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     2

     Protein Intake Insights

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     3

     Nutrition Insights

     02:00:55
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     4

     Female Athlete Nutrition

     01:23:40
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     5

     Optimal Nutrition Strategies

     01:18:11
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     6

     Redefining Women's Nutrition

     00:25:43

3. Calorie Distribution: Stacy advises against focusing solely on calorie deficits. Instead, she suggests macronutrient redistribution—higher protein, moderate carbs, and sufficient fats to support metabolic health and lean mass retention, especially during post-menopause 3.

4. Micronutrients and Supplements: Certain nutrients like creatine and iron are highlighted for their roles in cognitive and muscle health, along with recovery and repair. Women often require more attention to these nutrients to support their physiological needs, particularly during training and menstrual cycles 4.

5. The 80/20 Rule: Stacy suggests an 80/20 approach to nutrition—being diligent about diet 80% of the time and allowing flexibility 20% of the time to enjoy life's indulgences without guilt. She emphasizes maintaining a healthy relationship with food and avoiding the concept of "cheat meals" 5.

Overall, Sims encourages women to understand their physiology and adapt their diet to best support their health and performance throughout various life stages 6.