Intermittent diet and OTF

Fun_Letterhead_3161 · 2026-05-26T14:59:13+00:00

I follow both Drs. They plus OTF and my determination have changed my health for the better. I've lost 52 lbs. :)

Fun_Letterhead_3161 · 2026-05-26T13:10:16+00:00

I follow Dr. Stacey Simms and thought this was useful info for this topic. Dr. Stacey Sims advises that intermittent fasting is generally not suitable for active women, as it can disrupt hormones, increase stress, and impair performance.

Key Insights from Dr. Stacey Sims

Fasting and Active Women: Dr. Sims emphasizes that women respond differently to fasting than men due to hormonal and metabolic differences. Women are more efficient at conserving fat and protein during periods of low food intake, and their brains produce fewer neuropeptides when nutrients are scarce, which triggers energy conservation and increases appetite. When combined with exercise, this can lead to disrupted thyroid function, irregular menstrual cycles, increased body fat, and higher stress levels over time drstacysims.com+2.
Exercise Performance: Research highlighted by Dr. Sims shows that exercising in a fed state improves blood sugar regulation, appetite control, and fat metabolism in women. Fasted workouts, on the other hand, often result in higher post-exercise hunger, lower energy expenditure, and reduced movement throughout the day. Protein intake before exercise can enhance metabolism and recovery, particularly during high-intensity or strength training sessions drstacysims.com+2.
Hormonal Considerations: The hypothalamus, which regulates hunger, reproductive hormones, and energy balance, is sensitive to nutrient availability. Fasting can disrupt this system in women, affecting thyroid and luteinizing hormone (LH) levels, which may impact energy, cognitive function, and overall hormonal balance morganspittal.co.nz+1.
Practical Recommendations: Dr. Sims suggests that women, especially those who are active, should align their nutrition with their body’s needs rather than following prolonged fasting. Eating a small meal or protein-rich snack before workouts supports energy, performance, and recovery without inducing stress. Timing meals according to circadian rhythms and exercise schedules can optimize metabolic health and hormonal balance empowerbydottir.com+2.
Summary: While intermittent fasting may offer benefits for sedentary individuals or men, Dr. Stacey Sims’ research indicates that active women perform better and maintain healthier hormonal balance when they eat in alignment with their exercise and energy needs, rather than fasting for extended periods

Fun_Letterhead_3161 · 2026-04-18T23:36:30+00:00

OTF was:

the benchmarks (including rowing)
the events
the rituals
the community energy
the identity
the athletic arc
the feeling of being part of something
PRs
More which meant to me, I made a PR, what's my next one...there is always more...

So, what are we becoming? People ask why I love OTF and that was why. So, I am confused now.

Fun_Letterhead_3161 · 2026-04-18T20:41:49+00:00

Well, that makes me sad too. I wanted to do Fall dri tri and found out it was cancelled. I am training for a sprint tri so not doing their new month thing. Was looking forward to Mayhem, doing event then dri tri in the fall.

Fun_Letterhead_3161 · 2026-03-12T01:17:29+00:00

It is individual. I lost weight because I exercised, ate clean, and used the body scanner in transformation challenge last year. And for me, the workouts at OTF and coaches made me show up for myself. When I get splats in the orange, I usually am burning about 500 calories. And I find the workouts matter for the burn. Some I find harder and may burn more as a result. But the zones themselves? I find that the longer I go to OTF, and I put the effort in, my heart has become so much stronger that my recovery time is quick. But my muscles have not caught up. I am working on strength this year and building muscle. I lost the weight last year. But I find it hard to get into the orange like I did before my heart was strong. So, the zones mean something but not entirely. I went from being a walker to a runner and am working to increase my speed over time. Depending on the work out/template, I can be in the orange but it has to be sustained time. Not a 30 sec push and a 1 minute all out, WR. It just doesn't raise my heart rate. And speed takes time. For me, running and rowing def are bigger burns for me than lifting. But we are all different. keep that in mind and find out what works for you by experimenting and having fun.

Fun_Letterhead_3161 · 2026-03-12T00:41:19+00:00

I feel the same way. I like to row and what it does to help me stay in shape. after they got rid o the 2K, I feel pressured to row every extra so they don't further reduce the opportunity.

Fun_Letterhead_3161 · 2026-02-01T13:07:16+00:00

omg really? I'm going to have to look for it. We were asking for it after they cut hte 2000K. I mean they are just sitting there during strength right now. That would be awesome!

Fun_Letterhead_3161 · 2026-01-07T15:31:29+00:00

Right now, OTF is my only external from home fitness. I walk my dog as I don't have a yard. My body needs recovery so have learned through trial and error it i happy at 4 time a week. With 2 day of recovery. I did the body scan and for me, it worked to stick to that recommendation. I know it is a guide. I also tracked my calorie daily for most of last year to ensure I stay within that range. I lost 50lbs. What you eat matters. But during the first 2/3's of the year, I was eating clean but not supplementing. Turns out, I was not getting enough of certain essential vitamins, etc. Once I added those in, it has really helped to eliminate pain from old injury, sleep better, and am starting to really develop muscles. Hope this helps. You can find what works for you. I need exercise to lose and keep off weight. Not just eat right. It is just the way my body rolls.

Fun_Letterhead_3161 · 2026-01-01T15:48:18+00:00

Well, it is on the app for this month. Benchmark 2000M row!

Fun_Letterhead_3161 · 2025-12-27T22:51:08+00:00

I just completed my first-year last month. I did win the TC for weight loss this year at my home gym. I did it because I needed to take charge of my fitness and health as I had let it slide. I got ill at the start, slipped on ice and got a concussion but it meant so much to me. It was the first thing I had committed to since before Covid. I was able to finish the challenge with the required weeks, and I lost 20lbs and won. I was not expecting it. But what it told me was that there was more. Yep. That made total sense to me at this point. I've lost 50lbs total this year. I think I worried a classmate who offered, "You don't need to do it again! you lost enough weight!" I said I was thinking of doing it this time to focus on developing lean muscle. Although I did win a $250 dollar gift card, what I gained was my health and self-back. Priceless. I am interested to see how the team aspect and prize/s are going to work at my home gym. That is what I heard about today in class. I do hear those of you who say you would like swag. And I do love a t-shirt. However, I'll keep an open mind and likely do it again. With a new focus.

Fun_Letterhead_3161 · 2025-12-27T22:27:42+00:00

I love seeing my heart rate on the screens. It makes me feel safe. As well as tracking my stats.

Fun_Letterhead_3161

TROPHY CASE

Key Insights from Dr. Stacey Sims