70- Train Smarter, Not Harder: Hormones, Recovery, and Strength with Dr. Lizzie

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In this episode of 'MilesFromHerView,' host Kat welcomes Dr. Elizabeth Williams Ruing, founder of Active Health DPC, to discuss the nuances of over-training, strength training, and recovery, especially for active women. They explore the role of hormones, the impact of stress on training, and how to effectively use wearable device data to enhance workouts and prevent burnout. Dr. Lizzie also emphasizes the importance of proper nutrition, adequate sleep, and tailoring training plans to individual menstrual cycles and life phases, such as perimenopause. This episode is packed with practical tips and expert advice to help women better understand their bodies and improve their fitness journeys.

Get in touch with Dr. Lizzie:

Facebook: https://www.facebook.com/ActiveHealthDPC 
Instagram: https://www.instagram.com/activehealthdpc/ 
YouTube: https://www.youtube.com/@ActiveHealthDPC 
Newsletter: on my website: https://activehealthdpc.org/ 
Website: https://activehealthdpc.org/

00:00 Introduction to Today's Guest and Episode Overview
01:11 Welcome to MilesFromHerView Podcast
02:02 Exploring Training and Recovery for Active Women
03:10 Understanding the Mental Shift in Training
04:49 The Impact of Hormones on Training and Recovery
06:34 Defining Overtraining and Its Phases
09:23 The Importance of Recovery and Avoiding Overtraining
12:53 Postpartum Training and Overtraining Syndrome
18:55 The Role of Wearable Devices in Monitoring Training
27:16 Understanding Heart Rate Variability
29:21 The Importance of Sleep for Recovery
30:32 Optimizing Sleep Hygiene
34:09 Managing Training and Sleep
39:44 Nutrition and Hydration Tips
44:50 Final Thoughts and Contact Information

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