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.

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!

A Must-read for peri athlete

While this book is very much geared towards women in endurance sports…there are SO many chapters with a gold mine of information for women who want to dial in and optimize all aspects of health for longevity. It does get pretty technical, but if you don’t get too bogged down in the scientific weeds, there are so many pieces helpful nutrition, training, supplement advice that are ESSENTIAL for women. I am a fitness professional in perimenopause, and this book is my manual for dialing in my performance and feeling like my best self during a weird phase of life. I bought this book for my mom and sister!

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!

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.

Detailed and comprehensive

Very well informed directed to women 🙌

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