1 00:00:00,160 --> 00:00:03,720 Speaker 1: My passion is to dig into the research, do research, 2 00:00:04,160 --> 00:00:07,280 Speaker 1: try to figure out what's appropriate for women with regards 3 00:00:07,280 --> 00:00:11,520 Speaker 1: to exercise, nutrition, environmental concerns, using hot and cold for 4 00:00:11,600 --> 00:00:32,120 Speaker 1: performance or health. And it keeps me going. 5 00:00:29,360 --> 00:00:30,480 Speaker 2: What's going on? Everybody? 6 00:00:30,520 --> 00:00:33,919 Speaker 3: Emily A body here. You are listening to another installment 7 00:00:33,960 --> 00:00:36,159 Speaker 3: of Hurdle. Moment from Hurdle, a. 8 00:00:36,200 --> 00:00:37,400 Speaker 2: Wellness focused podcast. 9 00:00:37,400 --> 00:00:40,680 Speaker 3: Reconnect with everyone from your favorite athletes to top experts 10 00:00:40,680 --> 00:00:44,600 Speaker 3: and industry CEOs about their highest highs, toughest moments, and 11 00:00:44,840 --> 00:00:48,160 Speaker 3: everything in between. We all go through hurdles in life, 12 00:00:48,280 --> 00:00:50,919 Speaker 3: and my goal through these discussions is to empower you 13 00:00:51,080 --> 00:00:54,600 Speaker 3: to better navigate yours and move with intention so that 14 00:00:54,640 --> 00:00:57,560 Speaker 3: you can stride towards your own big potential and of 15 00:00:57,600 --> 00:01:00,960 Speaker 3: course have some fun long the way. 16 00:01:01,600 --> 00:01:06,080 Speaker 4: Okay, I have a confession. My voice has been better. 17 00:01:06,640 --> 00:01:10,240 Speaker 4: I was doing, oh my gosh, my fair share of 18 00:01:10,360 --> 00:01:15,920 Speaker 4: cheering at last weekend's Chicago Marathon. But the show must 19 00:01:16,160 --> 00:01:20,480 Speaker 4: go on and I need to bring you my conversation 20 00:01:20,720 --> 00:01:25,560 Speaker 4: with doctor Stacy Simms. Now, if you recognize doctor Sims's name, 21 00:01:25,800 --> 00:01:29,720 Speaker 4: that's because she has been on the show before, talking 22 00:01:29,760 --> 00:01:35,160 Speaker 4: to us about how the menstrual cycle impacts training well. 23 00:01:35,240 --> 00:01:37,560 Speaker 2: This week she is back to talk. 24 00:01:37,400 --> 00:01:42,600 Speaker 4: On nutritional differences between men and women. We are addressing 25 00:01:43,120 --> 00:01:46,559 Speaker 4: the impact that food has on performance and why women 26 00:01:46,840 --> 00:01:52,200 Speaker 4: should be thinking about nutrition differently than the guys. We 27 00:01:52,280 --> 00:01:55,760 Speaker 4: cover so much ground in this episode, talking about everything 28 00:01:55,760 --> 00:01:59,720 Speaker 4: from intermittent fasting and meal timing to the concept of 29 00:01:59,800 --> 00:02:01,919 Speaker 4: eye iron deficiencies. 30 00:02:01,360 --> 00:02:03,440 Speaker 2: And why women over the age of thirty. 31 00:02:03,200 --> 00:02:08,320 Speaker 4: Five often tend to have them, Plus data differences between 32 00:02:08,560 --> 00:02:12,560 Speaker 4: men and women and the concept of underfueling, something that 33 00:02:12,680 --> 00:02:18,400 Speaker 4: is a main point of struggle for so many female athletes. 34 00:02:19,040 --> 00:02:24,120 Speaker 4: Stacy also comments on sports gels, drinks, bars, the idea 35 00:02:24,200 --> 00:02:29,280 Speaker 4: of carbloating and how that actually impacts the body, plus. 36 00:02:28,560 --> 00:02:29,960 Speaker 2: So much more. 37 00:02:30,040 --> 00:02:32,760 Speaker 4: So many really great takeaways in here. This is a 38 00:02:32,760 --> 00:02:35,240 Speaker 4: combo you are definitely going to want to share with 39 00:02:35,520 --> 00:02:38,519 Speaker 4: some of your friends. Make sure you're following along with 40 00:02:38,639 --> 00:02:41,640 Speaker 4: Hurdle over on social It's at Hurdle podcast, you know 41 00:02:41,760 --> 00:02:45,240 Speaker 4: me over at Emily a Body And if you're not 42 00:02:45,280 --> 00:02:47,400 Speaker 4: subscribed yet to the weekly Hurdle, we would love to 43 00:02:47,480 --> 00:02:50,560 Speaker 4: land in your inbox with a lot of the same motivation, 44 00:02:50,720 --> 00:02:54,120 Speaker 4: inspiration and content that you love from the show every 45 00:02:54,320 --> 00:02:59,240 Speaker 4: single Friday. The link to subscribe. It's absolutely free, is 46 00:02:59,320 --> 00:03:02,520 Speaker 4: in the show notes. All right, I'll spare you more 47 00:03:02,600 --> 00:03:17,960 Speaker 4: of this angelic voice. With that, let's get to hurdling. 48 00:03:17,520 --> 00:03:17,880 Speaker 2: Today. 49 00:03:18,040 --> 00:03:23,560 Speaker 3: I am welcoming back researcher, author, expert doctor Stacy Simms 50 00:03:23,600 --> 00:03:24,160 Speaker 3: to the podcast. 51 00:03:24,160 --> 00:03:26,520 Speaker 2: How are you doing today? And I'm good? How are you? 52 00:03:26,960 --> 00:03:29,799 Speaker 2: I'm so good. I'm so happy to have you back here. 53 00:03:29,919 --> 00:03:32,840 Speaker 3: I know that I have a lot of messages after 54 00:03:32,919 --> 00:03:36,040 Speaker 3: our first conversation, which I will link to in the 55 00:03:36,080 --> 00:03:41,160 Speaker 3: show notes, about the correlations between our cycles and performance, 56 00:03:41,280 --> 00:03:43,200 Speaker 3: and so I knew that I needed to get you 57 00:03:43,240 --> 00:03:43,680 Speaker 3: back on the. 58 00:03:43,600 --> 00:03:50,360 Speaker 2: Show to dispel some more of your wisdom to the hurdlers. Awesome, awesome, So. 59 00:03:50,600 --> 00:03:53,720 Speaker 3: Today, before we jump in, why don't you give for 60 00:03:53,760 --> 00:03:56,400 Speaker 3: those that may be new to you, a little bit 61 00:03:56,480 --> 00:04:00,200 Speaker 3: of a refresher about what you're doing right now, what 62 00:04:00,240 --> 00:04:03,160 Speaker 3: you have going on, and why it is that you 63 00:04:03,280 --> 00:04:04,400 Speaker 3: love what you do. 64 00:04:06,720 --> 00:04:10,080 Speaker 1: So, I guess the best way to put it is, 65 00:04:10,640 --> 00:04:15,320 Speaker 1: I am very passionate about female athletes, knowing that anyone 66 00:04:15,360 --> 00:04:18,360 Speaker 1: who exercised on purpose is an athlete, and the fact 67 00:04:18,440 --> 00:04:22,120 Speaker 1: that there is so much inequality between the research and 68 00:04:22,160 --> 00:04:25,800 Speaker 1: the guidelines that my passion is to dig into the research, 69 00:04:26,200 --> 00:04:29,479 Speaker 1: do research, try to figure out what's appropriate for women 70 00:04:29,920 --> 00:04:34,400 Speaker 1: with regards to exercise, nutrition, environmental concerns, using hot and 71 00:04:34,400 --> 00:04:37,960 Speaker 1: cold for performance or health. And it keeps me going 72 00:04:38,000 --> 00:04:41,359 Speaker 1: because you know, I'm a woman, you're a woman. I 73 00:04:41,360 --> 00:04:44,040 Speaker 1: have a daughter, she has friends, and it just keeps 74 00:04:44,080 --> 00:04:44,800 Speaker 1: going for sure. 75 00:04:44,920 --> 00:04:48,120 Speaker 3: So today what you and I are going to home 76 00:04:48,279 --> 00:04:50,400 Speaker 3: in on is we are going to talk about the 77 00:04:50,440 --> 00:04:56,480 Speaker 3: impact of food and nutrition on performance. Now a little 78 00:04:56,520 --> 00:04:59,839 Speaker 3: bit different of a topic than the last time you 79 00:05:00,040 --> 00:05:03,720 Speaker 3: and I sat down together, but just as important, especially 80 00:05:03,839 --> 00:05:07,920 Speaker 3: because oftentimes we don't talk about the discrepancies or the 81 00:05:07,960 --> 00:05:13,320 Speaker 3: importances of addressing the difference between training as a woman 82 00:05:13,680 --> 00:05:17,320 Speaker 3: versus training as a man. So where do we even 83 00:05:17,440 --> 00:05:20,039 Speaker 3: begin on this topic. 84 00:05:21,680 --> 00:05:22,560 Speaker 2: Well, one of the. 85 00:05:22,480 --> 00:05:25,680 Speaker 1: Things that I like to really point out is that 86 00:05:25,760 --> 00:05:29,840 Speaker 1: we have sex differences from birth, so that we know 87 00:05:30,000 --> 00:05:34,040 Speaker 1: that when you identified as XX or x Y, there 88 00:05:34,080 --> 00:05:37,119 Speaker 1: are specific differences with the way that our body will 89 00:05:37,560 --> 00:05:40,960 Speaker 1: grow and behave as well as metabolism. So what I 90 00:05:41,000 --> 00:05:45,320 Speaker 1: mean by how we use carbohydrate versus fat versus protein, 91 00:05:45,720 --> 00:05:49,240 Speaker 1: and then when we hit puberty with an epigenetic exposure 92 00:05:49,360 --> 00:05:53,839 Speaker 1: of estrogen progesterone, we have additional changes. So when we're 93 00:05:53,839 --> 00:05:57,880 Speaker 1: looking at what specifically is different everything like, we know 94 00:05:57,960 --> 00:06:02,200 Speaker 1: that everything is different. We know that when we look 95 00:06:02,240 --> 00:06:06,280 Speaker 1: at women without estrogen progester or anything like that, we 96 00:06:06,440 --> 00:06:10,640 Speaker 1: are more capable of being metabolically flexible. So that's you know, 97 00:06:10,720 --> 00:06:13,640 Speaker 1: the buzzwords of being able to switch from fat to 98 00:06:13,640 --> 00:06:17,599 Speaker 1: carbohydrate because our bodies are attuned to that where we 99 00:06:17,680 --> 00:06:22,440 Speaker 1: have more proteins in the mitochondria of our muscle cells 100 00:06:22,480 --> 00:06:25,800 Speaker 1: to use more free fatty acids, so that switches the 101 00:06:25,800 --> 00:06:29,440 Speaker 1: body from using carbohydrate. And we also know that when 102 00:06:29,480 --> 00:06:33,200 Speaker 1: you have the exposure of estrogen progesterone, there's additional changes 103 00:06:33,240 --> 00:06:36,800 Speaker 1: where women really use a lot of blood glucose first, 104 00:06:37,240 --> 00:06:40,560 Speaker 1: then they tap into a little bit of liver liver glycogen, 105 00:06:40,720 --> 00:06:43,200 Speaker 1: and then they tap into free fatty acids, so don't 106 00:06:43,279 --> 00:06:46,080 Speaker 1: use as much muscle glycogen as men. So we see 107 00:06:46,080 --> 00:06:48,560 Speaker 1: all this research about how much carbohydrate you need per 108 00:06:48,600 --> 00:06:52,279 Speaker 1: hour or trying to do a trendy diet of low 109 00:06:52,360 --> 00:06:56,320 Speaker 1: carb high fat or trian ketogenic or something like that, 110 00:06:56,400 --> 00:06:59,120 Speaker 1: it just doesn't work for women. So when we start 111 00:06:59,160 --> 00:07:02,520 Speaker 1: digging into the little bit of research that's there, and 112 00:07:02,560 --> 00:07:06,360 Speaker 1: then expanding upon it. We see this whole echelon of 113 00:07:06,400 --> 00:07:09,520 Speaker 1: things that can be harmful to women, but the fitness 114 00:07:09,800 --> 00:07:13,400 Speaker 1: media has pushed it as being the be all, end 115 00:07:13,400 --> 00:07:14,679 Speaker 1: all that women should be following. 116 00:07:14,880 --> 00:07:17,080 Speaker 3: Let's start there. So you touched on the things that 117 00:07:17,120 --> 00:07:19,960 Speaker 3: could be harmful. What does that concern? 118 00:07:21,280 --> 00:07:25,080 Speaker 1: So let's look, for example, like the really hot trend 119 00:07:25,160 --> 00:07:28,000 Speaker 1: of interminute fasting, right, and we know that a lot 120 00:07:28,040 --> 00:07:30,960 Speaker 1: of people will delay their breakfast and they'll do fasted 121 00:07:31,000 --> 00:07:34,800 Speaker 1: training and then they might not necessarily eat afterwards because 122 00:07:34,800 --> 00:07:37,440 Speaker 1: they're still in that fasted window. When we look at 123 00:07:37,480 --> 00:07:40,880 Speaker 1: what happens to a woman's body, we see that we 124 00:07:41,040 --> 00:07:44,800 Speaker 1: need more nutrition in and around training in order to 125 00:07:44,800 --> 00:07:49,000 Speaker 1: get adaptations. So when we do fasted training, we are 126 00:07:49,040 --> 00:07:52,080 Speaker 1: signaling to the hypothalamus that there's not enough nutrition coming 127 00:07:52,120 --> 00:07:56,040 Speaker 1: in for adaptation as well as general health. Because we 128 00:07:56,080 --> 00:08:00,040 Speaker 1: have two areas in the brain that's very sensitive to 129 00:08:00,240 --> 00:08:04,040 Speaker 1: nutrient density and nutrient uptake. It's the same areas that 130 00:08:04,120 --> 00:08:07,559 Speaker 1: signal our body to do our minstrual cycle, our intocrine health, 131 00:08:08,120 --> 00:08:10,360 Speaker 1: as well as our appetite hormones. But when we look 132 00:08:10,360 --> 00:08:13,120 Speaker 1: at men, they only have one area, so they have 133 00:08:13,160 --> 00:08:16,720 Speaker 1: a threshold that's a lot less sensitive than women, so 134 00:08:16,760 --> 00:08:21,160 Speaker 1: they can get away with doing factuating and getting different 135 00:08:21,200 --> 00:08:24,920 Speaker 1: metabolic changes. But those metabolic changes already exist in. 136 00:08:24,880 --> 00:08:28,920 Speaker 3: Women, right, right, So when you talk about the quote 137 00:08:28,960 --> 00:08:33,120 Speaker 3: unquote fitness media perpetuating different trends and diets, this is 138 00:08:33,120 --> 00:08:37,720 Speaker 3: probably just one of the trends diets that you speak on. 139 00:08:37,800 --> 00:08:39,240 Speaker 2: What else should we be concerned of? 140 00:08:41,559 --> 00:08:43,960 Speaker 1: So then we look at things like protein, right, and 141 00:08:44,000 --> 00:08:47,800 Speaker 1: we see all these recommendations for how you're protein for men, 142 00:08:48,440 --> 00:08:51,040 Speaker 1: and then when we look at the general recommendation for 143 00:08:51,120 --> 00:08:54,320 Speaker 1: women and look at the research, the general recommendation for 144 00:08:54,360 --> 00:08:58,000 Speaker 1: women is based on research from sedentary, older men. So 145 00:08:58,040 --> 00:09:00,160 Speaker 1: when we start looking at some of the newer research 146 00:09:00,200 --> 00:09:03,520 Speaker 1: on the guidelines for protein intake for women who are 147 00:09:03,559 --> 00:09:07,400 Speaker 1: recreationally active or resistance training or doing heavy blocks of training, 148 00:09:07,720 --> 00:09:11,960 Speaker 1: it's almost double what the general recommendation is. But trying 149 00:09:12,000 --> 00:09:14,400 Speaker 1: to push that through to get people to understand, they're like, 150 00:09:14,440 --> 00:09:17,400 Speaker 1: but the RDA and the recommendation say I only need 151 00:09:17,440 --> 00:09:20,120 Speaker 1: point eight per pound. It's like no, no, When you 152 00:09:20,160 --> 00:09:22,800 Speaker 1: actually look at what you need as an active one 153 00:09:22,960 --> 00:09:26,400 Speaker 1: with muscle mass, you need like one point six or 154 00:09:26,440 --> 00:09:30,880 Speaker 1: maybe two. So we're looking at a lot of differences 155 00:09:30,880 --> 00:09:34,160 Speaker 1: within the guidelines versus what the research is now showing us. 156 00:09:34,640 --> 00:09:36,880 Speaker 1: And when we see that women aren't taking in as 157 00:09:36,960 --> 00:09:40,000 Speaker 1: much protein, then we see, okay, well there's compromise and 158 00:09:40,120 --> 00:09:45,920 Speaker 1: lean mass development, nerve transmitter actions, nerve brain, a whole 159 00:09:45,920 --> 00:09:48,840 Speaker 1: bunch of things that need amino acids. And yet then 160 00:09:48,920 --> 00:09:50,720 Speaker 1: you have a pushback of oh, we don't have too 161 00:09:50,800 --> 00:09:53,280 Speaker 1: high protein diet because it be harmful to your kidneys 162 00:09:53,280 --> 00:09:55,120 Speaker 1: and your bones, when there's research to show that that's 163 00:09:55,200 --> 00:09:59,120 Speaker 1: not true unless you have a predisposed condition. So there's 164 00:09:59,240 --> 00:10:02,240 Speaker 1: this nuance where we look at some of the newer 165 00:10:02,240 --> 00:10:06,480 Speaker 1: researches coming out that's really robust and the translation into action, 166 00:10:06,720 --> 00:10:10,280 Speaker 1: and it's still lagging behind. 167 00:10:10,280 --> 00:10:12,760 Speaker 2: On the importance of in taking enough protein. 168 00:10:12,840 --> 00:10:15,520 Speaker 3: I always love to give actionable tips when it comes 169 00:10:15,559 --> 00:10:17,720 Speaker 3: to not only addressing the science, but then what we 170 00:10:17,760 --> 00:10:21,120 Speaker 3: can do with it. So I know you mentioned maybe 171 00:10:21,160 --> 00:10:25,040 Speaker 3: something closer to one point six with that, what are 172 00:10:25,120 --> 00:10:29,439 Speaker 3: some perhaps protein sources that woman can be leaning into 173 00:10:29,559 --> 00:10:31,800 Speaker 3: outside of just like someone says protein, and a lot 174 00:10:31,800 --> 00:10:36,760 Speaker 3: of the times people their first gut reaction is okay, meat, right, meat, chicken, fish, 175 00:10:36,800 --> 00:10:37,280 Speaker 3: et cetera. 176 00:10:37,400 --> 00:10:38,960 Speaker 2: But what else can we be leaning into. 177 00:10:40,720 --> 00:10:44,240 Speaker 1: Well, I'm I've been plant based since I was fourteen, 178 00:10:44,360 --> 00:10:46,520 Speaker 1: so many many years. So when we look at some 179 00:10:46,640 --> 00:10:52,120 Speaker 1: of the other non meat options, there's a plethora of things. 180 00:10:52,200 --> 00:10:54,400 Speaker 1: You can look at dairy and eggs if you do that. 181 00:10:55,440 --> 00:10:59,120 Speaker 1: We can also look at timfe, we can look at tofu, 182 00:10:59,360 --> 00:11:02,000 Speaker 1: we can look at different beans and seeds and nuts. 183 00:11:02,600 --> 00:11:06,840 Speaker 1: Peas actually have a really high amount of protein per calorie. 184 00:11:07,200 --> 00:11:09,800 Speaker 1: So it's not about Okay, I need to sit down 185 00:11:09,840 --> 00:11:13,240 Speaker 1: and have a palm sized portion of meat. It's about 186 00:11:13,280 --> 00:11:15,320 Speaker 1: looking and saying, oh, I can have some nuts and 187 00:11:15,360 --> 00:11:17,760 Speaker 1: some seeds and some beans and all sorts of different 188 00:11:17,760 --> 00:11:21,200 Speaker 1: things across to build up the amount of protein that's 189 00:11:21,200 --> 00:11:24,120 Speaker 1: in what I'm eating post exercise. Is a little bit 190 00:11:24,160 --> 00:11:26,439 Speaker 1: more difficult because a lot of people are like, oh, 191 00:11:26,480 --> 00:11:28,480 Speaker 1: what do I have because I'm not that hungry. So 192 00:11:28,600 --> 00:11:30,800 Speaker 1: you can do as smoothie and if you're not doing 193 00:11:30,840 --> 00:11:33,640 Speaker 1: protein powders, that's okay. You can put in seeds and nuts, 194 00:11:33,720 --> 00:11:36,240 Speaker 1: and you can do a little bit of yogurt. You 195 00:11:36,240 --> 00:11:39,400 Speaker 1: can look at using cauliflowers instead of frozen bananas because 196 00:11:39,440 --> 00:11:42,360 Speaker 1: it gives the same texture. So it's about being wide 197 00:11:42,440 --> 00:11:44,680 Speaker 1: in the variety of all the plants that you're eating 198 00:11:44,720 --> 00:11:45,400 Speaker 1: as well. 199 00:11:45,360 --> 00:11:48,840 Speaker 3: And aside from protein, I know something else that when 200 00:11:48,840 --> 00:11:53,400 Speaker 3: we're talking about trendy things, something else that women may 201 00:11:53,440 --> 00:11:58,080 Speaker 3: be tempted to skimp out on a little bit are carbohydrates. 202 00:11:58,480 --> 00:11:59,719 Speaker 2: Let's talk a little bit about that. 203 00:12:00,160 --> 00:12:02,840 Speaker 3: Is it's so so important that that we do not 204 00:12:03,320 --> 00:12:05,760 Speaker 3: skip out on our carbohydrates. 205 00:12:06,200 --> 00:12:06,440 Speaker 2: I know. 206 00:12:06,840 --> 00:12:10,319 Speaker 1: I laugh when people are like, I just don't want 207 00:12:10,360 --> 00:12:12,360 Speaker 1: to do carbs like candy, carbs, they make me fat. 208 00:12:12,400 --> 00:12:16,480 Speaker 1: It's like, no, no, when you start reintroducing carbs, yes, 209 00:12:16,679 --> 00:12:19,600 Speaker 1: there might be some weight gain on the scale, but 210 00:12:19,640 --> 00:12:22,720 Speaker 1: that does not represent body fat. It represents the fact 211 00:12:22,760 --> 00:12:26,280 Speaker 1: that now your muscles have fuel, now your cells have fuel, 212 00:12:26,360 --> 00:12:29,520 Speaker 1: because every time you store a grammar carbohydrate, you also 213 00:12:29,640 --> 00:12:33,000 Speaker 1: have three to four grams of water, which equates to 214 00:12:33,040 --> 00:12:36,080 Speaker 1: weight on the scale. But we're looking from a functionality 215 00:12:36,080 --> 00:12:38,440 Speaker 1: of carbohydrate. Remember, as I was saying that there are 216 00:12:38,440 --> 00:12:41,319 Speaker 1: two areas in the brain or in the hypothalamus for women, 217 00:12:42,040 --> 00:12:45,800 Speaker 1: and these two areas are kisspeptin neurons, and they're super 218 00:12:45,800 --> 00:12:50,320 Speaker 1: super important because women have this thing called the minstrual cycle, 219 00:12:50,480 --> 00:12:53,520 Speaker 1: and we have endocrine function that we need, and it's 220 00:12:53,679 --> 00:12:58,960 Speaker 1: very energetic and it's very hungry for calories and carbohydrate. 221 00:12:59,360 --> 00:13:02,600 Speaker 1: So if we start dropping too far in carbohydrate and 222 00:13:02,720 --> 00:13:07,520 Speaker 1: existing primarily on keytones, or unfortunately a lot of women 223 00:13:07,559 --> 00:13:11,680 Speaker 1: just don't eat plane enough full stop, then we have 224 00:13:11,800 --> 00:13:14,840 Speaker 1: that down regulation of our kispeptin neurons, and we have 225 00:13:15,000 --> 00:13:19,000 Speaker 1: that only within four days of not eating enough. We're 226 00:13:19,040 --> 00:13:23,240 Speaker 1: definitely not eating carbohydrate. We start to have thyroid dysfunction, 227 00:13:23,559 --> 00:13:26,960 Speaker 1: resting metabolic rates starts turning down, we start seeing changes 228 00:13:27,040 --> 00:13:30,320 Speaker 1: down the way of our bone turnover, so we start 229 00:13:30,320 --> 00:13:35,600 Speaker 1: getting regeneration slowed. It just slows everything right down, and 230 00:13:35,960 --> 00:13:38,839 Speaker 1: it also interferes with their appetite hormones. So then we 231 00:13:39,080 --> 00:13:41,360 Speaker 1: have a misstep between what it means to be hungry 232 00:13:41,360 --> 00:13:43,840 Speaker 1: and what it means to be full. So this is 233 00:13:43,920 --> 00:13:46,920 Speaker 1: where women are like, oh, well, I'm doing really well 234 00:13:46,960 --> 00:13:50,800 Speaker 1: on xyz diets, Like are we really doing well? Because 235 00:13:50,800 --> 00:13:53,040 Speaker 1: we don't know what your long term effect is. Are 236 00:13:53,040 --> 00:13:55,880 Speaker 1: you falling into low energy availability, what's going on with 237 00:13:56,000 --> 00:14:00,720 Speaker 1: your thyroid, what's going on with your resting metaballo, what's 238 00:14:00,760 --> 00:14:03,640 Speaker 1: going on with your bones? And a lot of times 239 00:14:03,640 --> 00:14:06,679 Speaker 1: people just don't look the long term. They're like, well, 240 00:14:06,760 --> 00:14:10,360 Speaker 1: right now, I have lost weight, so that's great, but 241 00:14:10,440 --> 00:14:14,000 Speaker 1: when we look the longer term effects, it's not healthy 242 00:14:14,080 --> 00:14:14,480 Speaker 1: for women. 243 00:14:15,040 --> 00:14:18,000 Speaker 3: Exactly what you're saying here is so critical, right because 244 00:14:18,360 --> 00:14:23,560 Speaker 3: whatever diet you may be following, it's bigger than what 245 00:14:23,640 --> 00:14:25,240 Speaker 3: amount of weight you may be losing. 246 00:14:25,520 --> 00:14:27,440 Speaker 2: How are you feeling on that diet. 247 00:14:27,760 --> 00:14:30,560 Speaker 3: Also like consulting with an expert to see what this 248 00:14:30,720 --> 00:14:33,280 Speaker 3: shift and what you're putting into your body is doing 249 00:14:33,320 --> 00:14:36,160 Speaker 3: to your body. All of these things super important and 250 00:14:36,160 --> 00:14:40,280 Speaker 3: critical as a benchmark outside of just what's happening on 251 00:14:40,320 --> 00:14:43,120 Speaker 3: the scale. Now, what you were starting to get into here, 252 00:14:43,200 --> 00:14:46,560 Speaker 3: which is also a super important topic when it comes 253 00:14:46,720 --> 00:14:51,640 Speaker 3: to fueling and performance, is under fueling. Can you shed 254 00:14:51,680 --> 00:14:55,680 Speaker 3: some light on women and underfueling and the prevalence of that. 255 00:14:56,920 --> 00:14:59,800 Speaker 1: So when we look at underfueling, we know that over 256 00:15:00,080 --> 00:15:03,760 Speaker 1: fifty of recreational female athletes are in what we call 257 00:15:03,840 --> 00:15:08,760 Speaker 1: low energy availability. And what happens with low energy availability 258 00:15:09,320 --> 00:15:12,360 Speaker 1: is again everything starts to slow down. And we can 259 00:15:12,400 --> 00:15:17,080 Speaker 1: see it as intentional through like dietary restriction or dietary 260 00:15:18,280 --> 00:15:22,760 Speaker 1: patterns that we follow, or unintentional. Unintentional is a sudden 261 00:15:22,840 --> 00:15:26,440 Speaker 1: uptick in training, or perhaps we get a little bit busy, 262 00:15:26,640 --> 00:15:30,520 Speaker 1: we forget to eat. But basically, what happens when you 263 00:15:30,840 --> 00:15:33,800 Speaker 1: exercise and forget to eat or you don't fuel for 264 00:15:33,920 --> 00:15:37,200 Speaker 1: your training session, is your body's in a breakdown state 265 00:15:37,320 --> 00:15:39,400 Speaker 1: and it's like, hey, wait a second, I don't have 266 00:15:39,520 --> 00:15:43,920 Speaker 1: enough food coming in, so I better start pushing and 267 00:15:44,000 --> 00:15:47,480 Speaker 1: down regulating all of the systems that require a lot 268 00:15:47,480 --> 00:15:50,320 Speaker 1: of energy. So we see a lot of women are 269 00:15:50,360 --> 00:15:53,720 Speaker 1: what we call subclinical, so they're not eating quite enough. 270 00:15:53,960 --> 00:15:56,960 Speaker 1: They might get up and have food before they train, 271 00:15:57,040 --> 00:15:59,680 Speaker 1: but then they delay their food intake because they get busy, 272 00:16:00,120 --> 00:16:01,720 Speaker 1: like they have to get the kids off, or they 273 00:16:01,720 --> 00:16:04,080 Speaker 1: have to rush to work, they stuck in traffic, and 274 00:16:04,160 --> 00:16:07,200 Speaker 1: so their body stays in this catabolic breakdown state. And 275 00:16:07,240 --> 00:16:10,200 Speaker 1: the first thing that goes is lean mass because lean 276 00:16:10,240 --> 00:16:11,880 Speaker 1: mass is very hungry. 277 00:16:11,960 --> 00:16:12,840 Speaker 2: It requires a. 278 00:16:12,760 --> 00:16:17,120 Speaker 1: Lot of fuel and stuff to keep it going. Then 279 00:16:17,160 --> 00:16:19,960 Speaker 1: we see this downturn in your thyroid because that's the 280 00:16:20,000 --> 00:16:26,600 Speaker 1: main metabolic regulator per se. And then if we're looking, okay, 281 00:16:26,640 --> 00:16:28,480 Speaker 1: well a woman is doing that, but then she's having 282 00:16:28,600 --> 00:16:31,160 Speaker 1: lunch and dinner, so she might be getting enough calories, 283 00:16:31,200 --> 00:16:34,080 Speaker 1: but she's miss timing them. So when we look at 284 00:16:34,120 --> 00:16:37,239 Speaker 1: the longer perturbation of that, it's called relative energy deficiency 285 00:16:37,240 --> 00:16:39,880 Speaker 1: in sport, and this is a big syndrome where we 286 00:16:39,920 --> 00:16:42,200 Speaker 1: start to see every system of the body affected. So 287 00:16:42,240 --> 00:16:48,200 Speaker 1: we start seeing gut issues, cardiovascular issues, psychological issues, definitely 288 00:16:48,280 --> 00:16:51,720 Speaker 1: issues with bone and bone density, lean mass loss, increase 289 00:16:51,840 --> 00:16:56,560 Speaker 1: in fat mass, changes in our lipid profiles for a 290 00:16:56,640 --> 00:16:59,920 Speaker 1: higher risk factor for cardiovascular disease even if you're younger. 291 00:17:01,320 --> 00:17:04,160 Speaker 1: We see a misstep in our glucose metabolism, so higher 292 00:17:04,240 --> 00:17:09,760 Speaker 1: resting blood glucose. We also see issues with immunity, so 293 00:17:09,880 --> 00:17:13,080 Speaker 1: people tend to have more upper respiratory track infections or 294 00:17:13,240 --> 00:17:16,040 Speaker 1: grab or end up getting sick with every illness that's 295 00:17:16,080 --> 00:17:18,600 Speaker 1: going around and have longer term effects on it. So 296 00:17:18,720 --> 00:17:21,120 Speaker 1: a lot of times women don't quite understand that they're 297 00:17:21,160 --> 00:17:25,919 Speaker 1: in this state because of all these different signs and 298 00:17:25,960 --> 00:17:28,080 Speaker 1: symptoms of being in it. They are like, oh, I 299 00:17:28,119 --> 00:17:30,520 Speaker 1: have GI distressed, I must have not eaten well, or 300 00:17:30,600 --> 00:17:34,280 Speaker 1: I've always had some kind of GI issue, and I'm 301 00:17:34,320 --> 00:17:36,960 Speaker 1: always super tired because I'm at that point where I'm 302 00:17:37,000 --> 00:17:39,639 Speaker 1: really stressed out. But if we just take a step 303 00:17:39,680 --> 00:17:42,920 Speaker 1: back and you're experiencing things like a lot of gi 304 00:17:43,000 --> 00:17:46,960 Speaker 1: distress or sleep, lots of mood swings. Let's take a 305 00:17:47,000 --> 00:17:50,399 Speaker 1: step back. Let's fuel for what we are doing, and 306 00:17:50,520 --> 00:17:54,400 Speaker 1: let's have food afterwards, and see how that goes over 307 00:17:54,440 --> 00:17:56,520 Speaker 1: the course of a few weeks, and see how that 308 00:17:56,600 --> 00:18:00,000 Speaker 1: might change one your ability to train. Because we now 309 00:18:00,160 --> 00:18:04,439 Speaker 1: have fuel, we can polarize our training, we get better adaptations, 310 00:18:04,760 --> 00:18:07,800 Speaker 1: and our body is like, Okay, now we have fuel 311 00:18:07,840 --> 00:18:10,840 Speaker 1: coming in. I can finally get into less of that 312 00:18:10,960 --> 00:18:14,840 Speaker 1: sympathetic drive of tired but wired and get better sleep, 313 00:18:15,040 --> 00:18:25,199 Speaker 1: which then feeds forward to better adaptation and better recovery. 314 00:18:26,840 --> 00:18:29,359 Speaker 3: Taking a break from today's episode to give some love 315 00:18:29,520 --> 00:18:34,000 Speaker 3: to my sponsor at Gooder. Gooder is the maker of goodness. 316 00:18:34,080 --> 00:18:38,639 Speaker 3: My favorite running sunglasses hands down, and that's not just 317 00:18:38,680 --> 00:18:42,480 Speaker 3: because they are super stylish. 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Again, that is Gooder dot com, 329 00:19:18,920 --> 00:19:23,920 Speaker 4: Goo dr dot com slash hurdle to get free shipping 330 00:19:24,000 --> 00:19:34,040 Speaker 4: on your entire order today. 331 00:19:35,320 --> 00:19:37,880 Speaker 3: It's so true rate because so many of us are 332 00:19:37,920 --> 00:19:40,040 Speaker 3: just going through our day to day and accepting the 333 00:19:40,080 --> 00:19:43,000 Speaker 3: fact that something feeling a little off is the normal. 334 00:19:43,119 --> 00:19:45,560 Speaker 3: But it doesn't have to be the normal if you're 335 00:19:45,640 --> 00:19:48,760 Speaker 3: observant about what's going on in your body. This makes 336 00:19:48,800 --> 00:19:53,080 Speaker 3: me think about when I did an Inside Tracker panel 337 00:19:53,160 --> 00:19:55,960 Speaker 3: and I learned through that panel that I had low 338 00:19:56,000 --> 00:20:00,480 Speaker 3: farridin and low iron. I was able to then once 339 00:20:00,760 --> 00:20:03,160 Speaker 3: I had that information, I kind of took a step 340 00:20:03,160 --> 00:20:04,840 Speaker 3: back and I was like, wow, this makes so much 341 00:20:04,880 --> 00:20:07,640 Speaker 3: sense because of X and Y and Z. Now, on 342 00:20:07,680 --> 00:20:11,440 Speaker 3: that note, I know that women having low iron, especially 343 00:20:11,800 --> 00:20:15,199 Speaker 3: as we get older mid thirties et cetera, mid thirties 344 00:20:15,240 --> 00:20:18,119 Speaker 3: and onward, that's pretty frequent. So what do we need 345 00:20:18,160 --> 00:20:20,639 Speaker 3: to know about that when it comes to our performance? 346 00:20:20,840 --> 00:20:24,120 Speaker 3: Why is monitoring that also super important? 347 00:20:25,160 --> 00:20:28,080 Speaker 1: So the really interesting thing about iron is this is 348 00:20:28,080 --> 00:20:31,119 Speaker 1: something else that we look at sex differences, right, and 349 00:20:31,160 --> 00:20:35,680 Speaker 1: we see that there's a higher incident of iron deficiency 350 00:20:35,960 --> 00:20:39,479 Speaker 1: or anemia or low ferreton in women, especially endurance athletes. 351 00:20:39,520 --> 00:20:42,679 Speaker 1: And they're like, oh, well, it's because it's the length 352 00:20:43,160 --> 00:20:45,280 Speaker 1: of the training that you're doing and the fact that 353 00:20:45,320 --> 00:20:48,000 Speaker 1: you bleed every month, and we take a step back. 354 00:20:48,040 --> 00:20:51,840 Speaker 1: It's not necessarily those two factors. It's a factor of 355 00:20:52,280 --> 00:20:54,959 Speaker 1: when we train. We end up with a higher amount 356 00:20:55,200 --> 00:20:59,560 Speaker 1: of inflammation post exercise, and this lasts for three to 357 00:20:59,600 --> 00:21:02,400 Speaker 1: five hours until your body comes back down to baseline, 358 00:21:02,840 --> 00:21:07,320 Speaker 1: and during that timeframe we can't really absorb iron. And 359 00:21:07,400 --> 00:21:10,399 Speaker 1: when we look at kind of metabolic patterns and the 360 00:21:10,400 --> 00:21:14,240 Speaker 1: way women eat is one we don't eat enough foods 361 00:21:14,280 --> 00:21:17,080 Speaker 1: with iron in it, and then two, we end up 362 00:21:17,119 --> 00:21:20,919 Speaker 1: eating within that three to five hour window and we 363 00:21:20,960 --> 00:21:24,120 Speaker 1: don't absorb the iron from our food. So then when 364 00:21:24,119 --> 00:21:26,760 Speaker 1: we look at supplementation and people are like, oh, you're 365 00:21:26,800 --> 00:21:29,360 Speaker 1: on the low end of normal, just take an iron supplement, 366 00:21:29,880 --> 00:21:32,240 Speaker 1: people don't supplement properly because when we look at the 367 00:21:32,280 --> 00:21:35,719 Speaker 1: menstrual cycle, if you start supplementing on the first day 368 00:21:35,760 --> 00:21:38,680 Speaker 1: of your bleed and you supplement every other day leading 369 00:21:38,760 --> 00:21:42,000 Speaker 1: up to ovulation, you're going to actually absorb that iron. 370 00:21:42,560 --> 00:21:46,560 Speaker 1: And the reason for that is the enzyme that inhibits 371 00:21:46,560 --> 00:21:50,080 Speaker 1: your body's ability to absorb iron, hesiedin, which is up 372 00:21:50,119 --> 00:21:54,679 Speaker 1: after exercise, is actually really low because your body's in 373 00:21:54,720 --> 00:21:57,399 Speaker 1: the bleed phase, so your body is able to really 374 00:21:57,600 --> 00:22:02,160 Speaker 1: absorb iron well in that low horm phase. But after ovulation, 375 00:22:02,560 --> 00:22:05,800 Speaker 1: your body has a pro inflammatory response, so your body 376 00:22:05,840 --> 00:22:10,359 Speaker 1: has greater systemic inflammation and greater amount of resting hepsidon, 377 00:22:10,720 --> 00:22:12,879 Speaker 1: so you can't really absorb iron that well. So if 378 00:22:12,920 --> 00:22:14,920 Speaker 1: you're going to supplement and do it well, it's every 379 00:22:14,920 --> 00:22:18,040 Speaker 1: other day, starting the first day of bleed up to ovulation. 380 00:22:18,560 --> 00:22:20,800 Speaker 1: And this allows women to get out of that low 381 00:22:20,920 --> 00:22:24,040 Speaker 1: end of normal and actually absorb it and use it. 382 00:22:24,760 --> 00:22:27,520 Speaker 1: And so when you're seeing women who are you know, 383 00:22:27,720 --> 00:22:30,640 Speaker 1: low and ferret in and their doctors are like, yeah, 384 00:22:30,680 --> 00:22:32,159 Speaker 1: we're not going to do anything because you're still on 385 00:22:32,200 --> 00:22:34,800 Speaker 1: the low end of normal. That's still too low for 386 00:22:34,920 --> 00:22:38,119 Speaker 1: you because most of the recommendations are still based on 387 00:22:38,200 --> 00:22:41,359 Speaker 1: sedentary women. And if you're an active woman, then you 388 00:22:41,440 --> 00:22:43,679 Speaker 1: need to be like, wait, no, I feel tired and 389 00:22:43,760 --> 00:22:46,800 Speaker 1: flat and I'm not quite sure I'm on the low 390 00:22:46,920 --> 00:22:47,560 Speaker 1: end of normal. 391 00:22:47,920 --> 00:22:48,760 Speaker 2: This is not right. 392 00:22:48,880 --> 00:22:51,440 Speaker 1: So you can take it upon yourself to supplement every 393 00:22:51,480 --> 00:22:53,800 Speaker 1: other day and see how that brings things up over 394 00:22:53,800 --> 00:22:57,159 Speaker 1: the course of three to four months, and then really 395 00:22:57,400 --> 00:23:02,560 Speaker 1: value for an infusion. Boost the iron levels immediately through 396 00:23:02,600 --> 00:23:05,680 Speaker 1: an infusion, and then keep track of what's going on. 397 00:23:06,640 --> 00:23:09,199 Speaker 3: Yeah, I'll never forget. I went for a run with 398 00:23:09,240 --> 00:23:11,919 Speaker 3: a friend maybe a year or two ago, and she, 399 00:23:12,920 --> 00:23:16,760 Speaker 3: without a doubt, is overly Let's just say she's faster 400 00:23:16,880 --> 00:23:19,520 Speaker 3: than me and I remember we were jogging along and 401 00:23:19,600 --> 00:23:22,959 Speaker 3: she was really struggling and we couldn't make sense of it. 402 00:23:23,040 --> 00:23:25,960 Speaker 3: Later that day, she coincidentally had a doctor's appointment. She's 403 00:23:26,000 --> 00:23:28,840 Speaker 3: a history of low iron. They tested her levels and 404 00:23:28,920 --> 00:23:31,880 Speaker 3: it was like literally in the pits, and she got 405 00:23:31,880 --> 00:23:37,000 Speaker 3: an infusion on the spot. So it's so interesting what 406 00:23:37,320 --> 00:23:41,920 Speaker 3: happens when we take some time to do that inventory 407 00:23:42,240 --> 00:23:45,280 Speaker 3: and then also prioritize getting in to talk to someone 408 00:23:45,320 --> 00:23:48,639 Speaker 3: about what's happening within our bodies. Now you know what 409 00:23:48,680 --> 00:23:51,160 Speaker 3: I'm going to ask you. We talked about protein supplements 410 00:23:51,200 --> 00:23:54,240 Speaker 3: or protein sources. What should we be looking to when 411 00:23:54,280 --> 00:23:56,120 Speaker 3: it comes to good sources of iron? 412 00:23:57,800 --> 00:24:00,320 Speaker 1: So of course your hem iron, right, We have your 413 00:24:00,359 --> 00:24:03,200 Speaker 1: red meats, but then we can look at a lot 414 00:24:03,280 --> 00:24:07,920 Speaker 1: of dark, leafy green veggies. So if we cook them, 415 00:24:08,359 --> 00:24:11,440 Speaker 1: then they're much better absorbed, especially if you're cooking them 416 00:24:11,640 --> 00:24:16,520 Speaker 1: with a vitamin C source or with olive oil or 417 00:24:16,520 --> 00:24:18,480 Speaker 1: flex oil, because it helps you absorb a lot of 418 00:24:18,480 --> 00:24:21,200 Speaker 1: the things, both fat soluble vitamins as well as iron. 419 00:24:22,280 --> 00:24:25,320 Speaker 1: And you can look at all sorts of fortified foods too, 420 00:24:25,400 --> 00:24:28,040 Speaker 1: so if you're looking at cereals and breads, those are good. 421 00:24:28,160 --> 00:24:31,280 Speaker 1: We can look at different mushrooms as well, so you 422 00:24:31,320 --> 00:24:34,359 Speaker 1: get vitamin D with some iron because you want vitamin 423 00:24:34,480 --> 00:24:36,560 Speaker 1: D to help with the absorption of iron. 424 00:24:37,960 --> 00:24:42,480 Speaker 3: Another buzzword there are buzzword I guess another buzzy buzzy 425 00:24:42,520 --> 00:24:46,360 Speaker 3: topic there, vitamin D. I'm every day myself putting vitamin 426 00:24:46,440 --> 00:24:51,119 Speaker 3: D supplement into my coffee. I also try to regularly 427 00:24:51,160 --> 00:24:53,840 Speaker 3: get outside and make sure that I'm getting it naturally. 428 00:24:54,000 --> 00:24:56,960 Speaker 3: But it can also be that can be another challenging 429 00:24:57,000 --> 00:24:58,800 Speaker 3: one for women, especially. 430 00:24:59,119 --> 00:25:02,800 Speaker 1: Yeah, and especially in this time and frame where people 431 00:25:02,840 --> 00:25:05,880 Speaker 1: are like use lots of sunscreen and the fact that 432 00:25:05,920 --> 00:25:09,200 Speaker 1: we are often pushed inside right for all of our 433 00:25:09,280 --> 00:25:11,080 Speaker 1: jobs and we tend to go to the gym. We 434 00:25:11,119 --> 00:25:13,600 Speaker 1: don't get outside a lot. And vitamin D is so 435 00:25:13,680 --> 00:25:17,600 Speaker 1: important again for the iron absorption because it also helps 436 00:25:17,680 --> 00:25:21,159 Speaker 1: downregulate inflammation and have seen and so then your body's 437 00:25:21,200 --> 00:25:25,080 Speaker 1: able to absorb more stuff. And it is pretty important 438 00:25:25,080 --> 00:25:27,359 Speaker 1: because when you start looking at all the things that 439 00:25:27,440 --> 00:25:32,000 Speaker 1: vitamin D does, it's like the plethora of all the 440 00:25:32,040 --> 00:25:35,119 Speaker 1: positive changes you want in your body requires some vitamin D. 441 00:25:36,040 --> 00:25:37,960 Speaker 2: Give us an example of what some of those positive 442 00:25:38,040 --> 00:25:38,720 Speaker 2: changes are. 443 00:25:39,359 --> 00:25:42,199 Speaker 1: For the most part, we look at muscle mass and 444 00:25:42,240 --> 00:25:46,240 Speaker 1: recovery as well as bonomeneral density. So if you're looking 445 00:25:46,320 --> 00:25:49,560 Speaker 1: at how vitamin D interacts with some of the mechanisms 446 00:25:49,600 --> 00:25:53,479 Speaker 1: for muscle protein synthesis, then we realize that yes, there 447 00:25:53,480 --> 00:25:57,200 Speaker 1: are cofactors within the vitamin D that allow that process 448 00:25:57,200 --> 00:26:00,520 Speaker 1: to happen and signal it. Well, we look at bone 449 00:26:00,560 --> 00:26:03,320 Speaker 1: mineral density. We know that we need vitamin D to 450 00:26:03,400 --> 00:26:07,240 Speaker 1: help regulate some of our immune cells that actually promote 451 00:26:08,320 --> 00:26:12,280 Speaker 1: bone mineral density a cruel and bone turnover. 452 00:26:13,440 --> 00:26:13,960 Speaker 2: Right right. 453 00:26:14,040 --> 00:26:17,240 Speaker 3: Okay, So before we start to wind down here, what 454 00:26:17,280 --> 00:26:20,159 Speaker 3: I do want to make sure that we address as well. 455 00:26:20,200 --> 00:26:24,919 Speaker 3: We talked about underfueling. Before I myself gearing up for 456 00:26:25,000 --> 00:26:28,160 Speaker 3: a marathon. I know that it is important to make 457 00:26:28,200 --> 00:26:31,080 Speaker 3: sure that I am taking care of my body in 458 00:26:31,119 --> 00:26:34,119 Speaker 3: the weeks and days leading up, but also during the 459 00:26:34,200 --> 00:26:37,320 Speaker 3: event itself. What should women know when it comes to 460 00:26:37,800 --> 00:26:40,560 Speaker 3: fueling for performance? And are there any myths that we 461 00:26:40,600 --> 00:26:43,240 Speaker 3: need to dispel when it comes to that process. 462 00:26:44,200 --> 00:26:47,120 Speaker 1: There are two big things, especially you're talking about marathon draining, right, 463 00:26:47,160 --> 00:26:49,640 Speaker 1: So we look at hydration and we look at carbohydrate 464 00:26:49,760 --> 00:26:53,960 Speaker 1: needs per hour. So when we look at hydration, it's 465 00:26:54,560 --> 00:27:00,639 Speaker 1: an interesting mechanism because when we look at woman and 466 00:27:00,680 --> 00:27:03,160 Speaker 1: a man who are doing the same distance and they 467 00:27:03,200 --> 00:27:06,200 Speaker 1: are the same fitness level and they have the relatively 468 00:27:06,280 --> 00:27:09,920 Speaker 1: same body composition, a man will finish at an endurance 469 00:27:10,040 --> 00:27:14,520 Speaker 1: race with high blood sodium to maybe normal blood sodium. 470 00:27:14,680 --> 00:27:19,520 Speaker 1: Women will finish normal blood sodium to low blood sodium. 471 00:27:20,000 --> 00:27:23,199 Speaker 1: And if you are drinking a typical sports drink, there's 472 00:27:23,240 --> 00:27:25,919 Speaker 1: not enough sodium in that to really help you with 473 00:27:26,000 --> 00:27:29,399 Speaker 1: fluid absorption, so you end up with more slashing around 474 00:27:29,400 --> 00:27:32,320 Speaker 1: in your gut, and then your body takes water from 475 00:27:32,320 --> 00:27:34,119 Speaker 1: other places to put it in there in order to 476 00:27:34,200 --> 00:27:37,959 Speaker 1: absorb it, and with that you have a sodium exchange, 477 00:27:38,040 --> 00:27:41,160 Speaker 1: so it can really perpetuate women to have GI distress 478 00:27:41,440 --> 00:27:45,280 Speaker 1: in a little bit of a tendency for hyponatremia because 479 00:27:45,320 --> 00:27:47,560 Speaker 1: often people will drink a sports drenth and switch to 480 00:27:47,600 --> 00:27:49,520 Speaker 1: plain water because they're like, oh, I can't do that 481 00:27:49,560 --> 00:27:52,040 Speaker 1: sports drink anymore. So in the aid station, they're just 482 00:27:52,119 --> 00:27:56,800 Speaker 1: drinking plain water. And we know that women also hold 483 00:27:56,800 --> 00:27:59,719 Speaker 1: on to more heat and have a harder time per 484 00:28:00,080 --> 00:28:04,160 Speaker 1: workload dispelling that heat because of body composition changes. So 485 00:28:04,200 --> 00:28:07,280 Speaker 1: for hydration, we look at a sip sip sip approach. 486 00:28:07,440 --> 00:28:09,800 Speaker 1: We're not going I need to drink X amount per hour. 487 00:28:10,320 --> 00:28:13,439 Speaker 1: It's just sip regularly with something with sodium in it. 488 00:28:13,920 --> 00:28:18,199 Speaker 1: So we look at one and a half percent solution. 489 00:28:18,440 --> 00:28:22,879 Speaker 1: So that's two to three grams of carbohydrate per eight ounces, 490 00:28:23,040 --> 00:28:25,960 Speaker 1: and you also need at least one hundred and sixty 491 00:28:25,960 --> 00:28:28,960 Speaker 1: milligrams of sodium per eight ounces, and that's going to 492 00:28:29,000 --> 00:28:31,440 Speaker 1: help you actually absorb that fluid and use it and 493 00:28:31,440 --> 00:28:32,880 Speaker 1: it's not going to sit in the gut. We look 494 00:28:32,880 --> 00:28:35,240 Speaker 1: at carbohydrate intake and we see a lot of people 495 00:28:35,320 --> 00:28:37,600 Speaker 1: are like throwing back gels and they're like, oh, I 496 00:28:37,640 --> 00:28:41,120 Speaker 1: need ninety grams of carbohydrate per hour. That ninety grams 497 00:28:41,120 --> 00:28:44,320 Speaker 1: of carbohydrate comes from a research that was done on 498 00:28:44,400 --> 00:28:48,880 Speaker 1: thirteen elite trained male triathletes. And then when we look 499 00:28:48,920 --> 00:28:52,120 Speaker 1: at sex differences, women have a slower gastric emptying rate 500 00:28:52,720 --> 00:28:56,040 Speaker 1: than men, and stuff tends to sit in the intestines 501 00:28:56,080 --> 00:28:58,360 Speaker 1: a little bit longer. And then when you take something 502 00:28:58,440 --> 00:29:01,640 Speaker 1: like a gel, it's concentrated carbohydrate that gets out of 503 00:29:01,640 --> 00:29:03,600 Speaker 1: the stomach slower, sits in the gut for a longer 504 00:29:03,680 --> 00:29:07,280 Speaker 1: period of time, and it causes pressure response and so 505 00:29:07,360 --> 00:29:11,040 Speaker 1: the body again pulls water from other places to dilute 506 00:29:11,040 --> 00:29:12,800 Speaker 1: that in order to absorb it, which gives you that 507 00:29:12,800 --> 00:29:16,320 Speaker 1: gi to stress and slash. So we look at carbohydrate intake, 508 00:29:16,480 --> 00:29:19,040 Speaker 1: women are sitting around thirty to forty grams per hour, 509 00:29:19,560 --> 00:29:22,400 Speaker 1: depending on where they are in minstrual cycle. We tend 510 00:29:22,440 --> 00:29:25,560 Speaker 1: to go higher in the high hormone phase and you 511 00:29:25,560 --> 00:29:27,320 Speaker 1: can get aways a little bit less in the low 512 00:29:27,320 --> 00:29:30,560 Speaker 1: hormone phase. And it's about topping up blood sugar because 513 00:29:30,600 --> 00:29:33,920 Speaker 1: again women are clearing blood sugar a lot faster and 514 00:29:33,960 --> 00:29:36,960 Speaker 1: tapping into free fatty acid. So it's not about trying 515 00:29:36,960 --> 00:29:42,040 Speaker 1: to conserve muscle glycogen. It's about actually just keeping that 516 00:29:42,080 --> 00:29:46,200 Speaker 1: blood sugar elevated, so thirty grams and that's spread across 517 00:29:46,200 --> 00:29:48,200 Speaker 1: the hour, and that's enough to keep that blood sugar 518 00:29:48,240 --> 00:29:51,320 Speaker 1: elevated in order to maintain past not through a gel, 519 00:29:51,400 --> 00:29:54,520 Speaker 1: but maybe some chees you can use, some glucose tablets, 520 00:29:54,520 --> 00:29:59,000 Speaker 1: You could use diluted coke, but definitely not gels because 521 00:29:59,000 --> 00:30:00,240 Speaker 1: it's just two constant. 522 00:30:01,640 --> 00:30:04,280 Speaker 3: Right, right, So I think that anyone listening to this 523 00:30:04,400 --> 00:30:07,960 Speaker 3: right now who may be completely like reevaluating everything they've 524 00:30:07,960 --> 00:30:12,640 Speaker 3: ever known about in during some sort of an endurance event, 525 00:30:13,120 --> 00:30:16,560 Speaker 3: certainly do what feels right for you and your body, right, 526 00:30:16,760 --> 00:30:19,800 Speaker 3: So that is what the training period is. For The 527 00:30:19,840 --> 00:30:23,400 Speaker 3: training period is for you to maybe listen to a 528 00:30:23,400 --> 00:30:26,680 Speaker 3: podcast like this, think hmm, this is really interesting, and 529 00:30:26,720 --> 00:30:30,040 Speaker 3: play around with some different types of fueling for you. 530 00:30:30,600 --> 00:30:31,960 Speaker 2: Do not, under any. 531 00:30:31,800 --> 00:30:35,480 Speaker 3: Circumstance listen to this podcast this weekend, go run a 532 00:30:35,520 --> 00:30:38,720 Speaker 3: marathon and completely change everything you have ever done because 533 00:30:39,120 --> 00:30:41,160 Speaker 3: doctor Stacy Simms said it would work this way. No, 534 00:30:41,360 --> 00:30:44,080 Speaker 3: it doesn't work like that. No, it doesn't take it 535 00:30:44,400 --> 00:30:46,760 Speaker 3: with an understanding that. Okay, now that I know this, 536 00:30:47,240 --> 00:30:51,600 Speaker 3: I have the opportunity to experiment with it going forward. 537 00:30:52,240 --> 00:30:54,880 Speaker 1: Right, one hundred percent glad you brought that up. I 538 00:30:54,960 --> 00:31:00,160 Speaker 1: remember being in the Ironman ConA World expo, and you 539 00:31:00,200 --> 00:31:03,280 Speaker 1: know at sport nutrition things, and these people will come 540 00:31:03,360 --> 00:31:05,400 Speaker 1: up and they'd want to buy the latest thing to 541 00:31:05,520 --> 00:31:07,320 Speaker 1: use in the race next day. I'm like, I'm not 542 00:31:07,360 --> 00:31:10,360 Speaker 1: selling it to you. No no, no, no, no no no no. 543 00:31:10,720 --> 00:31:13,560 Speaker 1: You don't change anything. What you do in training is 544 00:31:13,600 --> 00:31:16,240 Speaker 1: you have key workouts and you mess around with the 545 00:31:16,280 --> 00:31:19,960 Speaker 1: fueling and see how you feel. We do depleted stuff right, 546 00:31:20,040 --> 00:31:22,080 Speaker 1: So like, if you're trying to figure out how your 547 00:31:22,120 --> 00:31:25,200 Speaker 1: body responds to a hit of sugar during a run, well, 548 00:31:25,360 --> 00:31:27,760 Speaker 1: then at the back half of you run, this is 549 00:31:27,800 --> 00:31:30,480 Speaker 1: where you start playing with gluepose tablets or you start 550 00:31:30,520 --> 00:31:34,120 Speaker 1: playing with blocks. But you don't go out on the 551 00:31:34,200 --> 00:31:37,160 Speaker 1: day of a race, or even two weeks before a 552 00:31:37,240 --> 00:31:39,040 Speaker 1: race and decide to change things up. 553 00:31:39,320 --> 00:31:42,160 Speaker 3: Now, anything you're listening to right now, if you happen 554 00:31:42,240 --> 00:31:44,560 Speaker 3: to also be training for an endurance event, think about 555 00:31:44,600 --> 00:31:46,240 Speaker 3: implementing it in your next training cycle. 556 00:31:47,400 --> 00:31:51,440 Speaker 2: Exact exactly, exactly, so many, so many, so many. 557 00:31:51,280 --> 00:31:54,320 Speaker 3: Excellent takeaways in this conversation Before I let you go, 558 00:31:54,480 --> 00:31:57,479 Speaker 3: is there anything else that you really feel strongly that 559 00:31:57,520 --> 00:31:59,480 Speaker 3: we should highlight when it comes to. 560 00:31:59,520 --> 00:32:05,400 Speaker 5: Fueling for performance, Yes, don't carbo load. That's the other 561 00:32:05,520 --> 00:32:08,920 Speaker 5: method that you can possibly put in more carbohydrate into 562 00:32:08,960 --> 00:32:11,880 Speaker 5: your muscle, but there's no performance benefit. So we see 563 00:32:11,960 --> 00:32:14,360 Speaker 5: like pasta dinners and we see this huge amount of 564 00:32:14,400 --> 00:32:18,520 Speaker 5: carbohydrate intake a few days before. It doesn't work for women. 565 00:32:18,720 --> 00:32:22,520 Speaker 5: The best trick not really trick, but it's just increase 566 00:32:22,600 --> 00:32:24,960 Speaker 5: your total amount of carbohydrate you're eating and a couple 567 00:32:25,000 --> 00:32:27,320 Speaker 5: of weeks before you have an event, so you go 568 00:32:27,400 --> 00:32:30,560 Speaker 5: from your forty five or fifty percent to fifty five 569 00:32:30,720 --> 00:32:33,480 Speaker 5: up to seventy percent, especially as you get closer to 570 00:32:33,520 --> 00:32:33,920 Speaker 5: the race. 571 00:32:34,200 --> 00:32:35,400 Speaker 1: Is that where your body. 572 00:32:35,120 --> 00:32:39,160 Speaker 6: Actually accumulates it stores it increases the way that your 573 00:32:39,200 --> 00:32:43,080 Speaker 6: blood glucose responds, And that's the way that women should 574 00:32:43,120 --> 00:32:46,480 Speaker 6: be increasing amount of carbohydrate with the eye to note 575 00:32:46,480 --> 00:32:50,120 Speaker 6: that we don't use as much during exercise as men do. 576 00:32:50,360 --> 00:32:52,840 Speaker 3: So it's really just kind of re examining the way 577 00:32:52,880 --> 00:32:55,560 Speaker 3: you look at that term and how you implement it 578 00:32:55,640 --> 00:33:00,000 Speaker 3: for your body. A massive obscene pasta dinner every night 579 00:33:00,080 --> 00:33:02,760 Speaker 3: for a week isn't going to change or help you. 580 00:33:03,240 --> 00:33:07,720 Speaker 3: Like a slow increase in overall carbohydrate intake as your 581 00:33:07,760 --> 00:33:13,360 Speaker 3: training progresses exactly, exactly, exactly exactly. Wow, so much goodness 582 00:33:13,360 --> 00:33:16,320 Speaker 3: in here again, Doctor Stacy Sims. Thank you so much 583 00:33:16,360 --> 00:33:18,200 Speaker 3: for the hurdlers that are listening right now that may 584 00:33:18,200 --> 00:33:21,840 Speaker 3: not follow you just yet, give us your info so 585 00:33:21,920 --> 00:33:22,960 Speaker 3: they can keep up. 586 00:33:24,480 --> 00:33:27,400 Speaker 1: So the big way to keep up with everything that's 587 00:33:27,440 --> 00:33:31,440 Speaker 1: going on is our website, doctor Stacysims dot com. And 588 00:33:31,480 --> 00:33:34,680 Speaker 1: then you can look at our social same thing, doctor 589 00:33:34,720 --> 00:33:38,520 Speaker 1: Stacy Simms on instant Facebook, because we've got a lot 590 00:33:38,520 --> 00:33:39,440 Speaker 1: of cool things coming on. 591 00:33:39,600 --> 00:33:42,240 Speaker 2: So yeah, keep up, keep up. 592 00:33:42,400 --> 00:33:45,240 Speaker 3: I'm over at Emily Body and at Hurdle Podcast Another 593 00:33:45,320 --> 00:33:46,520 Speaker 3: Hurdle conquered. 594 00:33:46,880 --> 00:33:47,920 Speaker 2: Catch you guys next time.