When it comes to supplements, there are so many out there. But how do you know what you need, and what the difference is between protein powder and say, a BCAA? And do we all need to be taking collagen? Plus there’s a lot of buzz about creatine for women right now…is it merited? We’re diving into al
Why is protein so important for us as women? The reasons go well beyond our body composition goals. Today I’m talking all things protein, including why we need it, how much we need, and how those needs change over time. Plus, I’m covering protein powder and some different ways you can use it – from
If you’ve ever gotten injured or been recovering from an illness wondering when you could start training again, today’s conversation is for you! After recently getting COVID and suffering a lengthy recovery period, I had time to ponder – and put into practice – the very advice I so often give. Not o
No matter what your current age or stage of life, I’m sure you’d like the actions you’re taking to be impactful – both for your current state of health, but also for setting yourself up down the road. Because we want to be able to look back in 10 years and thank the person we are today for setting u
How does walking support your fat loss goals, support muscle and bone density and give you so many other health benefits at the same time? And where does that fit in with our cardio, cortisol levels and changing hormones when we get into our 40’s and beyond? Today I’m taking a deeper dive into how o
A healthy and diverse gut microbiome helps support the balance of our hormones, a robust immune system and impacts how efficiently we absorb the nutrients in the food we eat. Tune in today for a tour on the ecosystem that makes up your digestive system, how you support better estrogen balance, get b
I made walking more a huge priority over the past couple of years and it’s helped me in so many ways! I wanted to share some of the inspiring data that shows the tremendous health benefits women get from walking more, which become especially significant in our perimenopause and postmenopausal years.
In our postmenopausal years (after our period has stopped), we have achieved an important milestone as women! Let’s explore the way the inner landscape of our hormones has changed so we’re better equipped to navigate these new waters.I’m sharing my Postmenopause Training Trifecta with you so after y
In perimenopause, the 5-10 year period before our cycle stops entirely (menopause) it might feel like all the things that used to work for you don’t work anymore, and your body just isn’t responding like it used to. This is largely due to the fluctuation of our estrogen and progesterone, their overa
While you’re in the phase of life where you’re having regular periods, you may feel intuitively that you just don’t have as much drive during the days leading up to your period. And you may notice that certain times of the month you are able to absolutely crush your workouts. Following the rhythm of
In this post:How we get hereFlash forward to now: Symptoms you may noticeVarious medical and natural treatment optionsThe stress response and its impact on youWhy overtraining and under-fueling will backfire on you post-menopauseCreating a polarized sequence of exercise and rest drives results post-
In this post (click to jump to section):Perimenopause, explainedSymptoms you may noticeHelpful tools and actions for help addressing symptomsCortisol: the stress response and its impact on youInflammation: how overtraining and under-fueling backfire on usPerimenopause training essentialsThe perimeno
As we’re seeing more and more research focused specifically on women (yay!) creatine has finally been given its due as a great support for strength, power, performance, mood, blood sugar regulation and brain health – with real benefits for women specifically.“Creatine supplementation among pre-meno
Welcome to The Betty Rocker Show! You’ll recognize today’s popular guest if you’ve been following my show for any amount of time! Dr. Stacy Sims is a powerhouse in the health space who is on a mission to support and empower women with women-specific research and science.If you are new to her work, D
Welcome back to The Betty Rocker Show! Today Dr. Jolene Brighten joins us to talk about her new book, Is this Normal: Judgement-free Straight Talk About Your Body.You may have heard our first conversation on the podcast where we talked about the pill, the menstrual cycle and women’s hormones – and i
In this article (clickable table of contents):I. The outdated RDA on proteinII. New research shows how women respond to higher protein dietsIII. Why we need to think about protein on our plate firstIV. Muscle protein synthesis and muscle protein breakdownV. How much protein you need: reproductive ye
In this article (clickable table of contents):I. The research has been skewed and gender biased for too longII. Common issues I hear women struggle with – do any of these apply to you?III. Understanding that body composition is NOT “your weight on the scale”IV. Creating an optimal state in the body
Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.It’s so great to have you here as I welcome back the one and only Dr. Stacy Sims, who is a scientist, educator and leader in the field of women specific research in health, nutrition and exerci
From all of us at Team Betty Rocker, congratulations on your new family addition!We created this workshop to help you make the transition back into training safely and effectively.We’re here to help with diastasis recti testing and correction, breathing, pelvic floor and core work to reconnect and i
Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.I’m so glad you’re here to listen to today’s conversation with Amisha Klawonn, Embodiment and Sleep Coach, Yoga Therapist, and Integrative Physical Therapist.We’re talking about many of the are
In this article:My recent health challenges and my interest in using adaptogensWhat are adaptogensAshwaghandaMacaReishi mushroomRhodiola roseaSchisandraSiberian ginsengReferences and resourcesOver the past couple of years, I’ve had some major hormone fluctuations. This was partly due to the mold exp
Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.In part 2 of my conversation with Dr. Stacy Sims, we’re diving into training and nutrition strategies for women leading up to and post-menopause, plus guidance for phasing your training if you’
In this article (clickable table of contents):Your cycle as an advantagePart 1: Your cycling yearsTracking your cycleThe follicular phaseOvulationThe luteal phaseMenstruationPutting it all together for youConsiderations for those using an oral contraceptive pillPart 2: PerimenopausePart 3: Post-Meno
Dr. Stacy Sims explains the importance of understanding your menstrual cycle for health and nutrition.Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.When it comes to exercise and nutrition, women need different strategies than men in order
