REPLAY: Exercise, training & the influence of female sex hormones with Lisa Costa-Bir & Dr Stacy Sims

Dr Stacy Sims, expert in female physiology and training, collaborates with fx Ambassador Lisa Costa-Bir to discuss the intricate relationship between hormones and physical performance. Together they explore how the female hormonal cycle introduces unique challenges and opportunities. The follicular phase is the time when women typically excel physically, while the ovulatory phase can bring variations in how one feels during exercise. The mid-luteal phase can be challenging for high-intensity training, and the days leading up to menstruation require tailored adjustments due to mood, heart rate, and performance changes. Tailored exercise strategies are discussed, with tips for conditions like endometriosis and PCOS. Maintaining muscle mass during peri/menopause through specific exercise approaches is emphasised. Hormone Replacement Therapy (HRT) is clarified as not reversing aging but preserving lean muscle mass through exercise. The podcast also covers injury prevention, nutrition, and hydration strategies, offering women and clinicians an holistic guide to optimise their fitness journey throughout life. COVERED IN THIS EPISODE (00:27) Welcoming Dr. Stacy Sims (01:57) Phases of the menstrual cycle impacting energy and exercise (08:15) How anovulatory cycles are affected in training (09:41) Endometriosis and cold water immersion (11:28) Heat exposure for adaptive stress in autoimmune and inflammatory diseases (13:14) Training during Menopause and Perimenopause (18:56) HRT (21:37) Prevalence of injury in Perimenopause (24:15) Cycling exercise throughout the menstrual cycle (27:25) Protein in hormonal production (31:16) Fasting in Perimenopause (33:35) Carbohydrates for training (36:23) True hydration (38:45) Nutritional supplements for training performance (43:51) Adaptogenic herbs for training performance (45:45) Thanking Stacy and closing remarks Find today's transcript and show notes here: Sign up for our monthly newsletter for the latest exclusive clinical tools, articles, and infographics: DISCLAIMER: The information provided on fx Medicine by BioCeuticals is for educational and informational purposes only. The information provided is not, nor is it intended to be, a substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event something you learn here raises questions or concerns regarding your health.

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REPLAY: Exercise, training & the influence of female sex hormones with Lisa Costa-Bir & Dr Stacy Sims is an episode from FX Medicine Podcast Central by FX Medicine.

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This episode was published on Dec 1, 2025.

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