A post has been going around this week from Dr. Stacy Sims, a researcher who has published widely on women's health. She says many women train the way men do, and that it leaves them tired and struggling to lose fat. Here is her list of nine things every woman should know:
- Eat something before you train. Her argument is that exercising fasted is read as a stress signal, and she suggests a small protein-based breakfast even if it isn't a full meal.
- Skipping breakfast can affect your sleep. She links a morning cortisol spike with no food to waking at 2-3am, and suggests eating within 30 minutes of waking.
- Fasting until noon may not suit women. She suggests eating earlier in the day instead.
- Steady daily cardio can leave you looking lean without building the muscle and bone you need. She favors walking and short sprint intervals.
- Exercise is stress resilience training, so the goal is getting stronger rather than burning calories.
- After 35, she recommends heavier weights and lower reps (4-6) in place of the usual 10-12.
- Her minimum weekly plan is 2-4 heavy sessions of about 45 minutes, a few short sprint intervals, and walking or rest on the other days.
- Creatine (3-5g daily), cool water instead of ice baths, and sauna twice a week.
- Your menstrual cycle changes how hard you can train. Go heavy in the first half and fuel more in the week before your period.
Some of this is useful. I'd hold the specifics loosely, since it's one researcher's view and bodies vary. What stood out to me was how it feels to read all nine at once. If you're already tired and already feel like you're behind, a list like that can add more stress.
Most of the women I work with aren't short on information. They've known for years what they're supposed to be doing. What they don't have is a version that fits the week they're actually having.
So I start with the floor, which is the lowest level of effort that still keeps things going. It might be two short strength sessions, protein at most meals, and one daily pause that isn't a screen. It should feel almost too easy. If it feels demanding, it's set too high.
Once the floor is steady, the finer points on that list, like rep ranges, meal timing, and cycle phases, become worth looking at, because you have something to adjust. Without a floor, there's nothing for the details to attach to.
If you're staring at a list of rules right now, pick one action each for movement, food, and recovery. Make each one small enough that you'd do it on your worst day this month.
Which of those three feels hardest to keep steady when your week gets busy? Reach out and let me know. I read every one.