Dr Stacy Sims Changed How I Train with Heart Disease — Here’s What Actually Worked

If you’ve ever felt left out of the fitness conversation because of your health — this is for you.

I never thought an exercise and nutrition scientist would have anything useful to say about life with a complex heart condition.

But then I listened to Dr Stacy Sims on the Dr Andrew Huberman podcast last year, like millions of others.

She’s a leading researcher in women’s health — known for her straight-talking style and powerful message that “women are not small men.” Her work focuses on how our hormones, physiology, and life stages affect everything from metabolism to strength and recovery.

Living with complex congenital heart disease means my reality is different from most. I’ve had five open heart surgeries, and my energy has limits. Fatigue can hit hard, and recovery takes time. That’s why my goals aren’t about performance — they’re about being functional, steady, and able to do the things I care about.

But the more I listened, the more her work made sense.

Her message wasn’t just for elite athletes. It was for women with bodies that work differently. For women who are often left out of research, out of fitness conversations, and out of mainstream health advice.

And unexpectedly, I started to learn things that actually helped.

The other thing I realised is that there really isn’t a lot of research out there about exercise and nutrition for people with congenital heart disease (CHD). I don’t have the same type of heart condition as, say, a 55-year-old man who developed heart disease from lifestyle factors. Mine is structural — and sometimes electrical — and it’s been there since birth.

So, most of the “how to exercise for heart health” advice just doesn’t fit me. It’s not that it’s wrong — it’s just general. And I need something more tailored. That’s why Dr Sims’ message landed so well: it encouraged me to adapt, experiment, and listen to my body. Even if the research doesn’t yet reflect people like me, I can still figure out what works.

Here are a few key things that I found that actually work.

Train like a woman (with heart disease)

Dr Sims’ message is all about training in a way that works with your body, not against it. So, I took her principles and adapted them to my own reality — a woman with heart disease.

I stick to my safe heart rate zones. I track how I feel, not just how far I go. And instead of pushing for performance, I train for consistency, stability, and energy. I just want to walk, work, and live without crashing every few days.

The results? Genuinely great. I recover better. I move more regularly. And I feel more in control of my health than ever before.

I also learnt that fast isn't better. Dr Sims talks about how so many women overdo high-intensity training and underdo recovery. I used to think I had to "push harder" to get fitter — but now I train smarter. My sessions are focused, short, and within my capacity. And funnily enough, I’ve improved more doing less.

Eat for the energy you want

For years I thought, “I’m not an athlete — I don’t need to eat like one.” But Dr Sims made me realise that if you want energy, strength, and stamina — you need to eat for that outcome.

So, I’ve upped my protein and carbs. I now schedule my meals around my workouts to support energy during training and ensure proper recovery. I’m less wiped out after training and actually have energy left for the rest of my day.

She also says women shouldn’t train fasted, especially in the morning. And she’s right — fuelling the right way before movement has made my walks and strength sessions more productive, and I recover better too.

Turns out, fuelling my body isn’t about being an athlete — it’s about supporting it to do what I want it to do.

Lift heavy shit

I used to do two Pilates classes a week and thought that was enough. (And to be clear, Pilates is great!) But after listening to Dr Sims, I dropped one class and picked up the weights.

I now follow a gym program designed by an exercise physiologist who understands both Dr Sims’ research and my heart condition.

I take breaks between reps. I monitor my heart rate closely. I don’t go over my limits. But I still push myself. If you’ve been scared to try weights, you’re not alone — but it might be worth exploring in a way that works for you. I’m building strength in a way that feels empowering — not exhausting.

Strong bones matter too

One thing I hadn’t really thought about until I started diving into Dr Sims’ work was bone strength.

Because I’ve only ever exercised in fits and bursts, my bone density isn’t where I’d like it to be. And now I know how critical it is — especially for women — to support bone strength with proper training and nutrition.

Dr Sims emphasises this a lot. And while I haven’t gone all-in yet, I’ve got a plan. My next goal is to introduce more bone-strengthening exercises. But I wanted to get my foundations in place first. I needed to prove to myself that I could train consistently — without burning out — and now I feel ready to take that next step.

Bone strength might not feel urgent in your 30s or 40s, but it’s an investment in future mobility, independence, and health. I’m in it for the long game.

My menstrual cycle is a vital sign

Dr Sims often says that the menstrual cycle is like a monthly report card on your health. As a woman with heart disease, my cycle has always been something I needed to pay attention to. After my fifth open heart surgery, my cycle went haywire. I had to change my contraception, and the hormonal shifts were no joke. When my cycle is out of whack, it can lead to anaemia — which directly impacts my heart and how I feel day to day.

So, watching my cycle was already important. But Dr Sims gave me a more nuanced way of thinking about it — especially how it connects to exercise and nutrition.

Now I track my cycle alongside my training and energy levels. It’s helped me understand when to push and when to rest. It’s also helped explain symptoms I used to brush off — like random fatigue or changes in mood or appetite.

It’s not about obsessing. It’s about noticing. And that awareness gives me more control.

Interval training — adapted, not abandoned

One of Dr Sims’ recommendations is short, sharp interval training — 30 seconds or less, as hard as you can go, then rest. But I learned pretty quickly that this didn’t work for me.

When I try to go "as hard as I can," my heart rate spikes fast. I feel awful. And the recovery isn’t just a few minutes — it's hours, sometimes days, of brain fog, fatigue, and feeling downright grumpy.

So, I adapted it.

I still do interval training. But my version of “hard” looks like a brisk walk where I push my pace just enough to feel it — and I watch my heart rate closely. When I get near my upper limit, I back off. Then I recover fully — five full minutes of slow walking or rest — before I go again.

I’d be lying if I said it doesn’t bum me out sometimes that I can’t do the explosive stuff. But I’ve accepted that it’s not about ego. It’s about sustainability. And I feel better when I train in a way my body can actually recover from.

Ditch the deadline mindset

One of the most unexpected but powerful lessons I’ve learnt from Dr Sims is that training isn’t an 8-week get-fit-quick plan. It’s long-term, slow and steady, focused and consistent.

Once I chucked out the timeframes and started training to feel good — not hit some arbitrary deadline — everything changed. I stopped feeling like I was falling behind. I started listening to my body more. And funnily enough, I started enjoying it more too.

Recovery is where the magic happens

One of the most important things I’ve taken from Dr Sims is this: training is just the stimulus. Progress happens in recovery.

As someone with heart disease, I’ve always had to be careful with overdoing it. But now, I treat recovery as part of my training — not a luxury or a fallback.

That means I prioritise sleep. I plan for rest days. I fuel post-exercise. And I pay attention to the signs that my body needs a break — like an elevated resting heart rate, or just feeling off.

Because if I want to feel good, stay functional, and have the energy for life — recovery isn’t optional. It’s the whole point.

None of this has been about becoming a different person. It’s been about becoming more myself — the healthiest, strongest version of me with heart disease. Not despite it.

The future of my fitness

I’m genuinely excited about training now. Not because I’m chasing some unrealistic goal, but because I’ve found a way to move that actually feels good and supports my health. I’m also realistic — only half to three-quarters of my heart works the way it should, so I’ll never be an elite athlete. But I can be the best version of me.

If you’re curious about learning more, I really encourage you to check out Dr Stacy Sims’ work. She’s been on loads of podcasts recently, she shares a ton of practical insights on her social media, and her book ROAR is packed with helpful information. Whether you have a chronic condition or not, her work gives women tools we should’ve had decades ago — and it’s never too late to start using them.

P.S.

Adulting Well was started to give people, just like you, more knowledge so you could make the best choices possible – even with chronic illness.

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