Title: Women are Not Small Men: a paradigm shift in the science of nutrition | Stacy Sims | TEDxTauranga
Channel: TEDx Talks
URL: https://www.youtube.com/watch?v=e5LYGzKUPlE
Views: 725,762
Upload date: 2019-09-23
Duration (sec): 825
Transcript source: YouTube captions via yt-dlp (android client); VTT file: e5LYGzKUPlE.en-orig.vtt
Cue count (deduped): 712

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[0:24] Hello. So, I'm going to start by telling you a little bit of a story, and I'm you a little bit of a story, and I'm sure that people who already know me sure that people who already know me might not even know this about me. might not even know this about me. But, when I was a little girl, I was But, when I was a little girl, I was super into princesses, specifically super into princesses, specifically Wonder Woman and Princess Leia. Wonder Woman and Princess Leia. I was a girl that would skip brownies, I was a girl that would skip brownies, wear my Underoos and my mom's boots just wear my Underoos and my mom's boots just to watch Wonder Woman, to watch Wonder Woman, and feel empowered by her and feel empowered by her showing her strength, her speed, her showing her strength, her speed, her skill, talking back, which I wasn't skill, talking back, which I wasn't allowed to do. allowed to do. allowed to do. And I really felt empowered by these And I really felt empowered by these women because they did not stop when women because they did not stop when they were told to. They wouldn't take no they were told to. They wouldn't take no for an answer. So, I grew up with the for an answer. So, I grew up with the ideal ideal ideal that women could do what they wanted to that women could do what they wanted to do do do as long as they had the drive for it. as long as they had the drive for it.

[1:10] as long as they had the drive for it. Yeah! Yeah! Yeah! But, this ideal But, this ideal But, this ideal was challenged frequently, was challenged frequently, and still is. and still is. and still is. I was a cross country runner for most of I was a cross country runner for most of my life, but when I got to Purdue my life, but when I got to Purdue University, I decided to join the crew University, I decided to join the crew team for a bit of a change of pace, team for a bit of a change of pace, but also it meant that I was near the but also it meant that I was near the water. water. water. And in this group of eight women, And in this group of eight women, we trained hard. we trained hard. we trained hard. We trained on point. We raced hard. We We trained on point. We raced hard. We raced with purpose. raced with purpose. raced with purpose. We did the same training as the men, the We did the same training as the men, the same race schedule as the men. same race schedule as the men. Basically, we were training like men. Basically, we were training like men. But, there were times when we were flat But, there were times when we were flat in the boat, even though we had the same in the boat, even though we had the same recovery and the same training schedule recovery and the same training schedule as the men. as the men.

[1:55] as the men. And it really kind of started really And it really kind of started really getting under my skin a bit, going, getting under my skin a bit, going, "What's going on?" "What's going on?" "What's going on?" And at the same time, I was in the And at the same time, I was in the undergraduate kinesiology program undergraduate kinesiology program studying exercise physiology, nutrition, studying exercise physiology, nutrition, and part of the requirement was to and part of the requirement was to actually be a participant in the labs. actually be a participant in the labs. For example, this is one that I really For example, this is one that I really remember. It sticks out well. remember. It sticks out well. It was me and two guys, and we had to It was me and two guys, and we had to run on a treadmill for 2 hours one week, run on a treadmill for 2 hours one week, and then the next week do the exact same and then the next week do the exact same thing. thing. thing. The first time I did it, The first time I did it, I ran, and it was awesome. 2 hours, no I ran, and it was awesome. 2 hours, no issues whatsoever. No water, just people issues whatsoever. No water, just people going, "I can't believe you're running going, "I can't believe you're running for 2 hours on the treadmill." for 2 hours on the treadmill." The following week, first half an hour The following week, first half an hour was okay, but the last hour and a half was okay, but the last hour and a half

[2:41] was okay, but the last hour and a half felt like 5 years. I was like, "What is felt like 5 years. I was like, "What is going on?" going on?" going on?" And we started looking at the results, And we started looking at the results, and it was really interesting to see my and it was really interesting to see my results showing that in the first trial, results showing that in the first trial, I was using a lot of fat as fuel, which I was using a lot of fat as fuel, which is great because you have an opportunity is great because you have an opportunity to go for a long time. to go for a long time. But, the second trial, I burned through But, the second trial, I burned through a lot of carbohydrate, and then I was a a lot of carbohydrate, and then I was a really having a really difficult time to really having a really difficult time to fuel myself. fuel myself. fuel myself. And I thought that was interesting, but And I thought that was interesting, but what was even more interesting is that what was even more interesting is that there was no difference for the guys at there was no difference for the guys at all. all. all. So, I asked. I was like, "Well, why is So, I asked. I was like, "Well, why is this?" this?" this?" And the response was, And the response was, "Women are an anomaly. "Women are an anomaly. So, we don't necessarily study women in So, we don't necessarily study women in sport nutrition or exercise science." sport nutrition or exercise science."

[3:29] sport nutrition or exercise science." And then I stopped, and I looked, And then I stopped, and I looked, and I looked at myself, and I looked at myself, and I looked around, and I thought, and I looked around, and I thought, "Surely, with 50% or more "Surely, with 50% or more of the population being female, of the population being female, aren't the men the anomaly, and they aren't the men the anomaly, and they don't know it yet?" So, as an academic So, as an academic and an athlete, and an athlete, and an athlete, I really started asking these questions. I really started asking these questions. I was like, "Well, why is it that our I was like, "Well, why is it that our boat is flat? Maybe it has something to boat is flat? Maybe it has something to do with the fact there's sex differences do with the fact there's sex differences from birth that no one talks about. from birth that no one talks about. And why is it that women feel And why is it that women feel a little bit less tolerant to the heat a little bit less tolerant to the heat

[4:14] a little bit less tolerant to the heat right before their period starts? Oh my right before their period starts? Oh my gosh, did I just say that word, period?" gosh, did I just say that word, period?" And why is it that after 2 days of And why is it that after 2 days of really intense training, feel a little really intense training, feel a little bit flat? bit flat? bit flat? So, I started asking these questions, So, I started asking these questions, and these questions were what drove and and these questions were what drove and drive my research all the way through drive my research all the way through grad school at Massachusetts, PhD at grad school at Massachusetts, PhD at Otago, Otago, Otago, where in fact, I was asked, "Why do you where in fact, I was asked, "Why do you want to study women? We don't know want to study women? We don't know enough about men." Research position at Stanford University, same thing. University, same thing. Right now, I'm a senior research Right now, I'm a senior research scientist at the University of Waikato's scientist at the University of Waikato's Adams Centre of High Performance, and Adams Centre of High Performance, and even now, I get pushback from even now, I get pushback from physicians, from sports scientists, from physicians, from sports scientists, from doctors, even from athletes. Why do we doctors, even from athletes. Why do we

[5:01] doctors, even from athletes. Why do we need to study separately? need to study separately? And so, I really say, "Well, you know And so, I really say, "Well, you know why we need to study women separately? why we need to study women separately? Because we have this thing called the Because we have this thing called the menstrual cycle. menstrual cycle. menstrual cycle. We also have this thing called an XX We also have this thing called an XX versus an XY. versus an XY. versus an XY. And we are not the same from birth." And we are not the same from birth." So, if we think about it really, when So, if we think about it really, when does this conversation really need to does this conversation really need to start? start? start? It needs to start at the onset of It needs to start at the onset of puberty. puberty. puberty. And the reason for that is the onset of And the reason for that is the onset of puberty, puberty, puberty, we have this huge shift. We see boys we have this huge shift. We see boys that lean up. They get strong. They get that lean up. They get strong. They get fit. They get fast. They get aggressive. fit. They get fast. They get aggressive. And then we see girls, and their hips And then we see girls, and their hips widen. widen. widen. Their shoulder angle changes so that we Their shoulder angle changes so that we don't hit our hips when we're running. don't hit our hips when we're running. We put on a little bit of body fat. We We put on a little bit of body fat. We feel ungainly, uncontrolled, and we feel ungainly, uncontrolled, and we

[5:48] feel ungainly, uncontrolled, and we start to set back a little bit. And it start to set back a little bit. And it is punctuated by the fact we get is punctuated by the fact we get periods. periods. periods. But, no one talks about it. But, no one talks about it. And this is one of the reasons girls And this is one of the reasons girls drop out of sport drop out of sport drop out of sport because no one talks about it. No one because no one talks about it. No one talks about that this is just a talks about that this is just a temporary change. And if we work on temporary change. And if we work on skill and development, you'll be fine. skill and development, you'll be fine. But, let's look at this woman, Marie, But, let's look at this woman, Marie, comes in with her mom. She's 15 years comes in with her mom. She's 15 years old, old, old, and she's been on top of her game in and she's been on top of her game in swimming for a very long time. swimming for a very long time. But, now all of a sudden, she's starting But, now all of a sudden, she's starting to feel flat, tired. Her times are to feel flat, tired. Her times are slowing down. She's putting on body slowing down. She's putting on body weight, and in response to that, she's weight, and in response to that, she's cut her calories. cut her calories. cut her calories. And so, I ask her about her period And so, I ask her about her period because I'm the period woman. because I'm the period woman.

[6:33] because I'm the period woman. And so, I ask, "How are your cycles?" And so, I ask, "How are your cycles?" And she mumbles and turns bright red and And she mumbles and turns bright red and says, "I don't have to worry about that says, "I don't have to worry about that anymore." anymore." anymore." And I pause, and I talk to her, and I And I pause, and I talk to her, and I ask her about her coach. She is a male ask her about her coach. She is a male coach who is very successful in his swim coach who is very successful in his swim program, but he doesn't mutter the word program, but he doesn't mutter the word period. period. period. I ask her about her teammates. They talk I ask her about her teammates. They talk about everything except for that time of about everything except for that time of the month. the month. the month. And so, when I tell her that a period is And so, when I tell her that a period is an ergogenic aid, and she should an ergogenic aid, and she should actually look to get it, actually look to get it, she looks at me funny and goes, she looks at me funny and goes, "But, it's better if I race without it." "But, it's better if I race without it." So, if we were to actually take this So, if we were to actually take this conversation and look, conversation and look, and separate out at puberty, and have and separate out at puberty, and have our boys train like boys our boys train like boys with the testosterone boost, and then with the testosterone boost, and then

[7:19] with the testosterone boost, and then take our girls and train our girls and take our girls and train our girls and work more on technique while they work more on technique while they navigate through these changing body navigate through these changing body waters, waters, waters, perhaps perhaps perhaps the confidence to stay in sport would be the confidence to stay in sport would be there. there. there. But, it isn't just at puberty. It's But, it isn't just at puberty. It's throughout our lifespan. throughout our lifespan. So, right now, you know, So, right now, you know, we hear all these things about we hear all these things about the keto diet, high-intensity interval the keto diet, high-intensity interval training, paleo, intermittent fasting. training, paleo, intermittent fasting. Do all of these things. Do all of these things. But, where do we get this information? But, where do we get this information? Social media. Social media. Social media. Beyoncé. Beyoncé. Beyoncé. Right? Right? Right? Some of the other famous people, do they Some of the other famous people, do they have degrees? No. Do they know where the have degrees? No. Do they know where the original research comes from? No. If we original research comes from? No. If we look closely at that original research, look closely at that original research,

[8:04] look closely at that original research, most of it comes from obese, sedentary most of it comes from obese, sedentary men who need to lose weight before men who need to lose weight before surgery. surgery. surgery. And then it's just generalized over to And then it's just generalized over to the fitness population. the fitness population. And if we look at how women have been And if we look at how women have been marginalized across it, they're just marginalized across it, they're just assuming assuming assuming that this information is going to work that this information is going to work for them as well. for them as well. for them as well. But, it's not the case. But, it's not the case. So, I'll use an example of someone who So, I'll use an example of someone who usually comes to see me. We'll say usually comes to see me. We'll say Mel's, she's 34, Mel's, she's 34, Mel's, she's 34, 5'5", 65 kilos, bit of a weight. She's 5'5", 65 kilos, bit of a weight. She's time pressed, has a very high stress time pressed, has a very high stress job, job, job, but she wants to look to the out of the but she wants to look to the out of the future, have kids in a few years. future, have kids in a few years. So, she's trying to get healthy. So, So, she's trying to get healthy. So, she's doing intermittent fasting, and she's doing intermittent fasting, and doing high-intensity training a few doing high-intensity training a few times a week without eating first. times a week without eating first.

[8:50] times a week without eating first. She does yoga once a week to calm her She does yoga once a week to calm her mind, and she's really frustrated cuz mind, and she's really frustrated cuz her husband's doing the same thing, and her husband's doing the same thing, and he's leaning up and looking hot, he's leaning up and looking hot, whereas she is getting fatigued and whereas she is getting fatigued and putting on body weight. putting on body weight. She's irritable. She has no focus. She's irritable. She has no focus. She says her periods are becoming a She says her periods are becoming a little bit irregular, and she's noticed little bit irregular, and she's noticed she's putting on a lot of belly fat. she's putting on a lot of belly fat. So, when I talked to her, I was like, So, when I talked to her, I was like, "Well, let's first track our periods. I "Well, let's first track our periods. I know they're irregular, but let's track know they're irregular, but let's track what's going on. Let's put her mood what's going on. Let's put her mood down. Let's put what you're doing down. Let's put what you're doing against your cycle. against your cycle. against your cycle. And let's also change it up so that And let's also change it up so that we're fueling for what you were doing we're fueling for what you were doing so your body has the fuel it needs to so your body has the fuel it needs to hit those high-intensity sessions, get hit those high-intensity sessions, get that stress, and adapt." that stress, and adapt." After about a month of doing that, she's After about a month of doing that, she's noticed that her focus is back. noticed that her focus is back.

[9:35] noticed that her focus is back. She has more energy. She has more energy. She has more energy. Her belly fat is starting dissipate, and Her belly fat is starting dissipate, and her period actually came back when it her period actually came back when it was supposed to. was supposed to. was supposed to. So, we continue forward, and use that So, we continue forward, and use that period tracker to actually mitigate her period tracker to actually mitigate her training and say we do high intensity training and say we do high intensity when your physiology allows you to hit when your physiology allows you to hit those high intensities. those high intensities. 2 2 later, she's feeling great. She's 2 2 later, she's feeling great. She's lost weight. Her periods are very lost weight. Her periods are very regular. regular. regular. Taking her own physiology and working Taking her own physiology and working with it with it with it helped her navigate those waters. Having helped her navigate those waters. Having that conversation. that conversation. that conversation. But if you think that having that But if you think that having that conversation in a perimenopausal woman conversation in a perimenopausal woman is difficult, wait till you get to is difficult, wait till you get to perimenopause perimenopause perimenopause and postmenopause. Then it's like and postmenopause. Then it's like tumbleweeds. No one talks about it.

[10:26] No one talks about it. But I'll give you an example. Jenny But I'll give you an example. Jenny comes to see me. She's 54. comes to see me. She's 54. She's married. She has two teenage She's married. She has two teenage daughters. And over the past few years, daughters. And over the past few years, she's put on a lot of belly fat. she's put on a lot of belly fat. And she really wants to lose it and gain And she really wants to lose it and gain lean mass. She's starting to get some lean mass. She's starting to get some hot flashes, couple other menopausal hot flashes, couple other menopausal symptoms. symptoms. symptoms. Brain fog is one she complains about. Brain fog is one she complains about. And her physician's advice is eat more And her physician's advice is eat more soy. soy. soy. And let's just do low-intensity And let's just do low-intensity cardiovascular work. Two things she cardiovascular work. Two things she should not be doing. We need to look to should not be doing. We need to look to do plyo work do plyo work do plyo work to maintain that bone density and do to maintain that bone density and do some really good resistance training to some really good resistance training to build that muscle. But yet, build that muscle. But yet, with that fluctuation of estrogen, there with that fluctuation of estrogen, there are two things that happen. are two things that happen. One, hypersensitization of the serotonin One, hypersensitization of the serotonin

[11:12] One, hypersensitization of the serotonin in her brain in her brain in her brain starts to fluctuate. So this causes some starts to fluctuate. So this causes some brain fog. brain fog. brain fog. We counter that by having some more We counter that by having some more protein. protein. protein. Protein hits the brain, counters that Protein hits the brain, counters that brain fog, also feed forward to build brain fog, also feed forward to build lean mass. lean mass. lean mass. Cuz estrogen is anabolic and when it Cuz estrogen is anabolic and when it drops off, we also lose the impetus for drops off, we also lose the impetus for building lean mass. building lean mass. building lean mass. By increasing her protein in and around By increasing her protein in and around her training, we're able to mitigate her training, we're able to mitigate that brain fog and also increase that that brain fog and also increase that impetus for lean mass development. impetus for lean mass development. So as we go through it and we look at So as we go through it and we look at her training as well, her training as well, and we match her training with her and we match her training with her nutrition and change it up to do more nutrition and change it up to do more high intensity work for bone stimulus, high intensity work for bone stimulus, more resistance training for lean mass more resistance training for lean mass development. She notices after 3 months development. She notices after 3 months

[11:58] development. She notices after 3 months that her clothes are looser. She has that her clothes are looser. She has more stamina. She actually has some arm more stamina. She actually has some arm muscles. muscles. muscles. Which is awesome. Which is awesome. Which is awesome. So as we have this conversation, we kind So as we have this conversation, we kind of giggle and laugh. I want everyone in of giggle and laugh. I want everyone in this room to turn and say, "Women have this room to turn and say, "Women have periods." periods." periods." Don't laugh. Don't laugh. Don't laugh. Women have periods. Women have periods. Women have periods. It's right. It's right. It's right. We need to have that conversation. We need to have that conversation. Cuz it starts Cuz it starts Cuz it starts at puberty. at puberty. at puberty. Need to open up that awareness. The more Need to open up that awareness. The more awareness we have about it, the more awareness we have about it, the more awareness we are that women are not awareness we are that women are not small men. small men. small men. We can really work with our physiology, We can really work with our physiology, right? right? right? Work with our physiology to improve our Work with our physiology to improve our

[12:43] Work with our physiology to improve our health our health outcomes, to improve health our health outcomes, to improve our performance, whether that be walking our performance, whether that be walking up the mount, running a fast 5K, or up the mount, running a fast 5K, or winning Iron Man. Whatever your goal is, winning Iron Man. Whatever your goal is, working with your physiology. working with your physiology. If we work with our physiology, knowing If we work with our physiology, knowing that women are women that women are women that women are women and men are men, and men are men, and men are men, knowing that women are not small men, knowing that women are not small men, then imagine the outcomes. then imagine the outcomes. I would be out of business. And the billion-dollar fitness industry might only be 10 million. might only be 10 million. Thank you.