Dr. Stacy Sims

across the gap junction to be able to fire a lot of fibers to create a strong contraction. And it's also part of the contractile proteins itself to be able to grab together to create a strong contraction. So when you lose estrogen, you're losing the impetus for those three main points of strength and lean mass development. So when I start explaining this, people are like, shit, now what do I do?

It's like, okay, well, now we want to look at a nervous system response. Because if we can find an external stress that's going to create the same cascade feedback mechanisms that estrogen did, then we can keep progressing. And that is strength training. But it's not lightweight, going to failure type stuff.

It's like, okay, well, now we want to look at a nervous system response. Because if we can find an external stress that's going to create the same cascade feedback mechanisms that estrogen did, then we can keep progressing. And that is strength training. But it's not lightweight, going to failure type stuff.

It's like, okay, well, now we want to look at a nervous system response. Because if we can find an external stress that's going to create the same cascade feedback mechanisms that estrogen did, then we can keep progressing. And that is strength training. But it's not lightweight, going to failure type stuff.

We have to take a page out of the power-based work where we're looking at zero to six reps. We're doing heavy loads. We have lots of recovery between those loads because we're trying to really stimulate the central nervous system and peripheral nervous system to say, you know what?

We have to take a page out of the power-based work where we're looking at zero to six reps. We're doing heavy loads. We have lots of recovery between those loads because we're trying to really stimulate the central nervous system and peripheral nervous system to say, you know what?

We have to take a page out of the power-based work where we're looking at zero to six reps. We're doing heavy loads. We have lots of recovery between those loads because we're trying to really stimulate the central nervous system and peripheral nervous system to say, you know what?

I've got to have a lot of muscle fibers and I need to be able to recruit them quickly to have a very strong contraction to withstand that stress and load. So now we can build lean mass, strength and power without estrogen.

I've got to have a lot of muscle fibers and I need to be able to recruit them quickly to have a very strong contraction to withstand that stress and load. So now we can build lean mass, strength and power without estrogen.

I've got to have a lot of muscle fibers and I need to be able to recruit them quickly to have a very strong contraction to withstand that stress and load. So now we can build lean mass, strength and power without estrogen.

So when we're looking at perimenopause, we have to look at all the systems that are being affected and we have to look at that external stress to apply to the body to create the adaptations that we want. So when we look at it, it's all about the intensity and the quality of the work. It's not about volume.

So when we're looking at perimenopause, we have to look at all the systems that are being affected and we have to look at that external stress to apply to the body to create the adaptations that we want. So when we look at it, it's all about the intensity and the quality of the work. It's not about volume.

So when we're looking at perimenopause, we have to look at all the systems that are being affected and we have to look at that external stress to apply to the body to create the adaptations that we want. So when we look at it, it's all about the intensity and the quality of the work. It's not about volume.

So like I said earlier, where zone two is not really appropriate for women, at this point, it doesn't really do much for women at all. Because when you take away our sex hormones, we're really endurant. We're really fatigue resistant. We burn a lot of fat. So we have to look at how do we polarize it. We want to do some true high intensity work.

So like I said earlier, where zone two is not really appropriate for women, at this point, it doesn't really do much for women at all. Because when you take away our sex hormones, we're really endurant. We're really fatigue resistant. We burn a lot of fat. So we have to look at how do we polarize it. We want to do some true high intensity work.

So like I said earlier, where zone two is not really appropriate for women, at this point, it doesn't really do much for women at all. Because when you take away our sex hormones, we're really endurant. We're really fatigue resistant. We burn a lot of fat. So we have to look at how do we polarize it. We want to do some true high intensity work.

So that's 30 seconds or less, as fast and hard as you can go with two to three minutes recovery to have full recovery to be able to do it again. Might do that two or three times. Or we do true high intensity interval training.

So that's 30 seconds or less, as fast and hard as you can go with two to three minutes recovery to have full recovery to be able to do it again. Might do that two or three times. Or we do true high intensity interval training.

So that's 30 seconds or less, as fast and hard as you can go with two to three minutes recovery to have full recovery to be able to do it again. Might do that two or three times. Or we do true high intensity interval training.

And that is a little bit lower intensity and a little bit longer, but you're still really polarizing where when you go to do your interval, you're doing it at the intensity you're supposed to. And the recovery, you're fully recovering so that you can hit that intensity again. So the three big things there are proper strength training. and the intensity of your sprint or high intensity work.