Longevity Protocol for Women 50+
Three external stressors to drive bone density, strength, and metabolic adaptations as estrogen declines: jump training, heavy resistance, sprint intervals; combined with high protein intake.
Assembled by Cited from Stacy Sims's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
4-
Organic (prompted) In a protocol
10 minutes 3x/week of jump training with impact (not soft landings) to improve bone mineral density, especially for women over 50.
“10 minutes, three times a week, jump training
HL▶ 2:07:00Dosage10 min, 3x/week, impactful (not soft) landingsCertaintyexplicitstrong endorsement10 min jump training 3x/week for bone density -
Organic (prompted) In a protocol
Women in perimenopause and beyond should lift heavy with reps in reserve (not to failure) to drive central nervous system adaptations.
“The key when you're older is working heavy
HL▶ 43:20Dosage3-4x/week minimum 3, compound movements, 2-3 reps in reserve, heavyCaveatsIf new to lifting, 2 weeks-4 months learning movement firstCertaintyexplicitstrong endorsementHeavy resistance training -
Organic (prompted) In a protocol
All-out 30-second-or-less sprints with 2-3 min recovery to drive top-end fitness, lactate production, and metabolic adaptations.
“full gas for 30 seconds or less
HL▶ 50:00Dosage30 sec all-out, 2-3 min recovery, 1-2 sessions/weekCaveatsNeed adequate recovery; not every dayCertaintyexplicitstrong endorsementSprint interval training -
Organic (prompted) In a protocol
Women should aim for ~1-1.1 g protein per pound bodyweight (~2-2.3 g/kg) daily for muscle and longevity.
“1 to 1.1 grams per pound
HL▶ 2:08:40Dosage1-1.1 g/lb (2-2.3 g/kg) per dayCertaintyexplicitstrong endorsement1-1.1 g/lb protein daily