ROAR, Revised Edition

Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong Body for Life

By: Stacy T. Sims PhD, Selene Yeager

Narrated by: Gina Daniels

The groundbreaking book that revolutionized exercise nutrition and performance for female athletes, now freshly updated

Women are not small men. Stop eating and training like one.

In ROAR, exercise physiologist and nutrition scientist Stacy T. Sims, PhD, teaches you everything you need to know to adapt your nutrition, hydration, and training to work with your unique female physiology, rather than against it.

By understanding your physiology, you’ll know how best to adapt your lifestyle and build routines to maximize your performance, on and off the sports field. You’ll discover expert guidance on building a rock-solid foundation for fitness and everyday life with tips for determining your high-performance body composition, gaining lean muscle, and nailing your nutrition. Because a women’s physiology changes over time, you’ll also find full chapters devoted to pregnancy and menopause.

This revised edition includes a wealth of new research developments, expanded recommendations based on those findings, and updates to reflect the changing landscape of women's sports, including:

• An updated action plan for peak performance across all phases of your menstrual cycle, as there is never a bad day to perform at your best
• A fresh understanding about the impact of hormonal contraception on training
• A look into why you need more protein than the average woman and how these needs change across your lifespan
• The reasons why sleep is your most powerful recovery tool and how to manage disruptions to your internal clock
• A deep dive into saunas, cold plunges, and other training and recovery techniques as they apply to female physiology
• Insights into biohacking and what works (and doesn’t) for active women

No matter what your activity is—Olympic lifting, general fitness, endurance, or field sports—this book will empower you with the personal insight and knowledge you need to be in the healthiest, fittest, strongest shape of your life.


* This audiobook edition includes a downloadable PDF that contains exercise pictures, recipes, planning charts, and other useful resources in the book.

Rethinking my fitness

The slogan “Women are not small men,” will live rent free in my mind forever. I’m so excited to implement this advice!

Factual. Informative. Trustworthy info.

As a science guru, I appreciate and love this book. I will be referencing it for years to come. It has helped me go from wine-o to athlete! I highly recommend it, especially if you want to understand the science behind it all!

Knowledge is Power.

This is a great book, but as I am not into competitive sports or activities, I found myself longing for a book to just tell me how to live. I find all the tricks and tips to maximize performance at a race to be unhelpful for me. I'm just want to know how to live better.

Detailed and comprehensive

Very well informed directed to women 🙌

Very well explained. A must for women who move their bodies.

standard education that should be provided with sex ed.

I love hearing how to apply the research that is finally being done on. and for women.