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6 Science-Backed Nutrition and Fasting Tips for Women
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So whether you eat or drink or whatever you do, do it all for the glory of God – 1 Corinthians 10:31
GLOW UP CHALLENGE 💫
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Challenge PDF download: https://drive.google.com/file/d/1E7EwUavjsQ20cr7Hub9bVR7R9QrhO65c/view?usp=sharing
PART 1 HOW WOMEN SHOULD TRAIN 💪
RESOURCES 📝
Podcasts:
*Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims
*Exercise & Nutrition Scientist: The Truth About Exercise On Your Period! Take These 4 Supplements!
*The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy | Dr. Stacy Sims
*Dr. Stacy Sims EXPOSES the Myths Hurting Women’s Health | Fasting, Protein & Exercise
*Burn Fat The Right Way! – How Women Should Eat, Exercise & Boost Energy For Health | Dr Stacy Sims
Scientific Articles:
*The acute effect of fasted exercise on energy intake, energy expenditure, subjective hunger and gastrointestinal hormone release compared to fed exercise in healthy individuals: a systematic review and network meta-analysis
https://pubmed.ncbi.nlm.nih.gov/34732837/
*The effects of nutrient timing on training adaptations in resistance-trained females
https://pubmed.ncbi.nlm.nih.gov/30366741/
*Female breakfast skippers display a disrupted cortisol rhythm and elevated blood pressure
https://pubmed.ncbi.nlm.nih.gov/25545767/
*Circadian rhythms and gastrointestinal hormone-related appetite regulation
https://pubmed.ncbi.nlm.nih.gov/40110812/
*The Window Matters: A Systematic Review of Time Restricted Eating Strategies in Relation to Cortisol and Melatonin Secretion
https://pubmed.ncbi.nlm.nih.gov/34444685/
*An investigation into how the timing of nutritional supplements affects the recovery from post-exercise fatigue: a systematic review and meta-analysis
https://pmc.ncbi.nlm.nih.gov/articles/PMC12061868/
*Nutritional aspects of women strength athletes
https://pmc.ncbi.nlm.nih.gov/articles/PMC2564387/
*At-home bodyweight interval exercise in the fed versus fasted state lowers postprandial glycemia and appetite perceptions in females
https://cdnsciencepub.com/doi/10.1139/apnm-2023-0485
*Impact of High-Protein Diet on Lean Mass and Fat Distribution in Middle-Aged Adults: A Controlled Trial
https://www.icr-heart.com/article/impact-of-high-protein-diet-on-lean-mass-and-fat-distribution-in-middle-aged-adults-a-controlled-trial-2542/
*Adequate Protein Intake on Comprehensive Frailty in Older Adults: Kyoto-Kameoka Study
https://www.sciencedirect.com/science/article/pii/S1279770723004359
*The Gut Microbiome and Female Health
https://pmc.ncbi.nlm.nih.gov/articles/PMC9687867/
*Breast and gut microbiome in health and cancer
https://pmc.ncbi.nlm.nih.gov/articles/PMC8278537/
Websites:
*Nail Your Golden Recovery Window for Optimum Health and Performance
https://www.drstacysims.com/newsletters/articles/posts/Nail_Your_Recovery_Window
*Why Fasting Doesn’t Work for Active Women
https://www.drstacysims.com/newsletters/articles/posts/fasting-for-active-women-risks
Videos:
*Time-Restricted Eating vs Intermittent Fasting – What Works Better for Women?https://www.youtube.com/watch?v=7sk35y6U4fk
*The Different Types of Fasting & Which One Is Best For Women | Dr. Mindy Pelz
* What Is the Best Fasting Length for Women? | Fasting For Womenhttps://www.youtube.com/watch?v=Wsc1BdUrUI4
*How women can optimize cortisol levels to enhance energy and preserve muscle mass
How women can optimize cortisol levels to enhance energy and preserve muscle mass
———–Chapters———-
00:00 – Women and Men are Different
00:30 – 1. Eat Before Exercise
02:36 – 2. Eat Breakfast
03:37 – 3. Eat after Training
05:01 – Secret Surprise
06:30 – 4. Time Restricted Eating
07:56 – 5. Eat Protein
08:55 – 6. Focus on Gut Health
09:55 – Conclusion
See you guys in the next one!
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Source:
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Medical Disclaimer:
This video is shared for educational and nutritional awareness only.
It does not replace professional medical or dietetic consultation.
