Dr. Stacy Sims

So that means that blood vessels will constrict tightly and then we'll start to have some internal changes. Or if we're too hot, we'll vasodilate first and then we'll have internal changes to create sweating. So we look at a cold plunge, there's too much constriction and it becomes too much of a threat to women and their bodies don't have the same response to ice water.

We see that 15 to 16 degrees C or around 55 degrees Fahrenheit is optimal temperature for women to experience the same effect that men have with ice. So there's a sex difference in the temperature to invoke the same response between cold water immersion responses. In the sauna, everyone responds. And we see that the adaptation for sauna is different, again, for men and women.

We see that 15 to 16 degrees C or around 55 degrees Fahrenheit is optimal temperature for women to experience the same effect that men have with ice. So there's a sex difference in the temperature to invoke the same response between cold water immersion responses. In the sauna, everyone responds. And we see that the adaptation for sauna is different, again, for men and women.

Because for women, with the difference of the vasodilation in the heat before they start sweating, it takes a longer time for core temperature to come up. So women can spend more time in the heat before they start to get changes in their hormone responses and blood volume adaptations. For men, they can go in and I kind of laugh.

Because for women, with the difference of the vasodilation in the heat before they start sweating, it takes a longer time for core temperature to come up. So women can spend more time in the heat before they start to get changes in their hormone responses and blood volume adaptations. For men, they can go in and I kind of laugh.

My husband will come in with me in the sauna and I'll sit there for like 10 minutes. I'm not sweating yet. And he's like pouring. He's like, I got to get out. And it takes me like 20 or 30 minutes in order to get the same response.

My husband will come in with me in the sauna and I'll sit there for like 10 minutes. I'm not sweating yet. And he's like pouring. He's like, I got to get out. And it takes me like 20 or 30 minutes in order to get the same response.

So when we look at the actual research and data that looks at acclimatization and looks at sauna invoking changes, we see again that women need more time, both longer time for an acute bout and longer time across the weeks in order to get the same cardiovascular adaptations as men.

So when we look at the actual research and data that looks at acclimatization and looks at sauna invoking changes, we see again that women need more time, both longer time for an acute bout and longer time across the weeks in order to get the same cardiovascular adaptations as men.

I think it's zero to four degrees C. Oh, okay.

I think it's zero to four degrees C. Oh, okay.

Yep. That is the prevailing myths around creatine. And what's the expression people use? The dose or the poisons in the dose, right? So that's part of the creatine. So if we're looking at the bodybuilding set and how it increases muscle capacity and training status. So if we're using a lot of creatine, the dosing for bodybuilding is five grams, four times a day with creatine.

Yep. That is the prevailing myths around creatine. And what's the expression people use? The dose or the poisons in the dose, right? So that's part of the creatine. So if we're looking at the bodybuilding set and how it increases muscle capacity and training status. So if we're using a lot of creatine, the dosing for bodybuilding is five grams, four times a day with creatine.

one gram of carbohydrate and we see that creatine helps store water within the muscle with glycogen and we want that for muscle performance because the idea of being able to train harder with creatine is to enhance the amount of of enzymes that are available for muscle contraction And creatine is part of the buffering system of that.

one gram of carbohydrate and we see that creatine helps store water within the muscle with glycogen and we want that for muscle performance because the idea of being able to train harder with creatine is to enhance the amount of of enzymes that are available for muscle contraction And creatine is part of the buffering system of that.

If we're looking at creatine for health and for women, the dose is three to five grams only once a day without carbohydrate. And the reason for that is women have around 70% of the stores that men have by the nature, for the most part, don't eat as much creatine-filled food as men. And we see that we use it for a lot of our fast energetics.

If we're looking at creatine for health and for women, the dose is three to five grams only once a day without carbohydrate. And the reason for that is women have around 70% of the stores that men have by the nature, for the most part, don't eat as much creatine-filled food as men. And we see that we use it for a lot of our fast energetics.

So like for our gut health, for our brain health, and then also for muscle performance. So if we're having women take three to five grams once a day, it does not have the same side effects as the bodybuilding set of taking five grams four times a day.

So like for our gut health, for our brain health, and then also for muscle performance. So if we're having women take three to five grams once a day, it does not have the same side effects as the bodybuilding set of taking five grams four times a day.

Yeah, you don't have to.