Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
from Huberman Lab
by Scicomm Media
Published: Mon Jul 22 2024
Show Notes
In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.
We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.
We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.
Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.
Access the full show notes for this episode at hubermanlab.com.
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Timestamps
Dr. Stacy Sims
Sponsors: Maui Nui, Eight Sleep & Waking Up
Intermittent Fasting, Exercise & Women
Cortisol & Circadian Rhythm, Caffeine & Training
Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women
Pre-Training Meal & Brain, Kisspeptin
Post-Training Meal & Recovery Window
Sponsor: AG1
Hormones, Calories & Women
Women, Strength Improvements & Resistance Training
Tool: Women & Training Goals by Age Range
Women, Perimenopause, Training & Longevity
Women & Training for Longevity, Cardio, Zone 2
Tools: How to Start Resistance Training, Machines; Polarized Training
Perform with Dr. Andy Galpin Podcast
Menstrual Cycle & Training, Tool: Tracking & Individual Variability
Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle
“Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle
Oral Contraception, Hormones, Athletic Performance; IUD
Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes
Iron, Fatigue; Blood Testing & Menstrual Cycle
Caffeine & Perimenopause; Nicotine, Schisandra
Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes
Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”
Women, Hormones & Sleep, Perimenopause & Sleep Hygiene
Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3
Protein Powder; Adaptogens & Timing
Pregnancy & Training; Cold & Hot Exposure
Tool: Women in 50s & Older, Training & Nutrition for Longevity
Tool: Women in 20s-40s & Training, Lactate
Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery
Training for Longevity, Cellular & Metabolic Changes
Nutrition, 80/20 Rule
Listening to Self
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