Dr. Stacy Sims

No, because most of the people that come to see me have those 10 vanity pounds they want to lose. I call them vanity pounds because they're the ones that creep up and you can instigate little changes within the...

daily life to actually lose them and keep them off for people who are struggling who have severe obesity they're pre-diabetic they have other medical conditions and exercise is definitely in the too hard basket because they get breathless just getting up out of their chair we need to lose some weight first so that we can then implement some of the adaptive changes of exercise

daily life to actually lose them and keep them off for people who are struggling who have severe obesity they're pre-diabetic they have other medical conditions and exercise is definitely in the too hard basket because they get breathless just getting up out of their chair we need to lose some weight first so that we can then implement some of the adaptive changes of exercise

There is a variance because when we look at what we call metabolism coming back down to baseline, so that's your overall body coming back down to its resting state. For women, it happens within 30 to 40 minutes after exercise. For men, it's two to 18 hours, depending on the intensity. So in that, we see that if we want to maximize our body's

There is a variance because when we look at what we call metabolism coming back down to baseline, so that's your overall body coming back down to its resting state. For women, it happens within 30 to 40 minutes after exercise. For men, it's two to 18 hours, depending on the intensity. So in that, we see that if we want to maximize our body's

resistance training and muscle building capacity, we need to give it some food. We need to give it some really good hit of protein. For women who are in their reproductive years, we see 35 grams of protein post-exercise within 45 minutes. We'll tip the muscle into muscle protein synthesis. For men, it's 20 grams and it can be two, four, whatever hours later.

resistance training and muscle building capacity, we need to give it some food. We need to give it some really good hit of protein. For women who are in their reproductive years, we see 35 grams of protein post-exercise within 45 minutes. We'll tip the muscle into muscle protein synthesis. For men, it's 20 grams and it can be two, four, whatever hours later.

When we're looking at returning our muscle glycogen back to normal, we don't need as much carbohydrate post-exercise as a woman, as men need more because they tap more into their stores. So the window of opportunity for women post-exercise is around that 45-minute mark, but for men it's open a lot wider.

When we're looking at returning our muscle glycogen back to normal, we don't need as much carbohydrate post-exercise as a woman, as men need more because they tap more into their stores. So the window of opportunity for women post-exercise is around that 45-minute mark, but for men it's open a lot wider.

I am kind of anti-keto for both sexes. And I say this because when we look at the gut microbiome, that is so important. We see a decrease in diversity as we become more and more, I guess, city dwelling. And we are having less and less of a variety in our food chain. We have to take care of the gut microbiome. If we look at the ketogenic diet,

I am kind of anti-keto for both sexes. And I say this because when we look at the gut microbiome, that is so important. We see a decrease in diversity as we become more and more, I guess, city dwelling. And we are having less and less of a variety in our food chain. We have to take care of the gut microbiome. If we look at the ketogenic diet,

And the high fat intake that comes with it significantly decreases that gut microbiome diversity, which reduces the body's ability to synthesize vitamins, to produce serotonin, to have this conversation between the gut and the brain. And for women, we're already metabolically flexible by the nature of being born with more of those endurant fibers.

And the high fat intake that comes with it significantly decreases that gut microbiome diversity, which reduces the body's ability to synthesize vitamins, to produce serotonin, to have this conversation between the gut and the brain. And for women, we're already metabolically flexible by the nature of being born with more of those endurant fibers.

that there's no reason to try to do a ketogenic diet.

that there's no reason to try to do a ketogenic diet.

So if you're eating a lot of fruit and veggies... Sorry, not fruit.

So if you're eating a lot of fruit and veggies... Sorry, not fruit.

No. If you're eating a lot of fibrous fruit and veg, then that's how we increase the diversity. Taking a probiotic pill just affects the upper intestines. But even that is a little bit suspect because there's only two to three companies that are making all the probiotics that are B2B. So that means business to business. And we don't really know the long-term outcome.

No. If you're eating a lot of fibrous fruit and veg, then that's how we increase the diversity. Taking a probiotic pill just affects the upper intestines. But even that is a little bit suspect because there's only two to three companies that are making all the probiotics that are B2B. So that means business to business. And we don't really know the long-term outcome.

And we can have the overgrowth of some probiotics that, again, can cause some dysbiosis.