Huberman Lab

Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

22 Jul 2024

2h 28m

78246 words

2 speakers

22 Jul 2024

Audio

Description

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. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Dr. Stacy Sims 00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up 00:07:03 Intermittent Fasting, Exercise & Women 00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training 00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women 00:21:06 Pre-Training Meal & Brain, Kisspeptin 00:26:45 Post-Training Meal & Recovery Window 00:29:59 Sponsor: AG1 00:31:48 Hormones, Calories & Women 00:34:24 Women, Strength Improvements & Resistance Training 00:39:10 Tool: Women & Training Goals by Age Range 00:44:16 Women, Perimenopause, Training & Longevity 00:47:14 Women & Training for Longevity, Cardio, Zone 2 00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training 00:58:23 Perform with Dr. Andy Galpin Podcast 00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability 01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle 01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle 01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD 01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes 01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle 01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra 01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes 01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack” 01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene 01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3 01:57:21 Protein Powder; Adaptogens & Timing 02:00:11 Pregnancy & Training; Cold & Hot Exposure 02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity 02:09:38 Tool: Women in 20s-40s & Training, Lactate 02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery 02:17:22 Training for Longevity, Cellular & Metabolic Changes 02:19:30 Nutrition, 80/20 Rule 02:23:30 Listening to Self 02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Featured

Andrew Huberman

Dr. Stacy Sims

Transcription

Full Episode

0.409 - 26.731 Andrew Huberman

Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Dr. Stacey Sims. Dr. Stacey Sims is an exercise physiologist and a nutrition scientist and a world expert in all things training and nutrition, specifically for women.

27.071 - 36.196 Andrew Huberman

In addition to working at Stanford and with numerous professional athletic teams, Dr. Sims has authored more than 100 peer-reviewed studies on exercise physiology.

36.636 - 57.652 Andrew Huberman

She has not only evaluated existing protocols for nutrition and fitness that are specific to women versus men, but she has also developed many new protocols that are now in practice with professional sports teams, but that can also serve people who are generally interested in fitness and longevity, and in doing so, the general public. The tools that Dr. Sims shares with us today

58.232 - 80.4 Andrew Huberman

are applicable to fitness, to changing your body composition and to overall health. Today we discuss how hormones and hormone cycles impact nutrition and fitness needs specifically in women of different ages. We of course discuss the menstrual cycle, perimenopause and menopause, but also female specific nutrition and training as it relates to things independent of hormones.

80.92 - 91.465 Andrew Huberman

For instance, we evaluate the evidence that women may not want to train fasted and the reasons for that. We talk about how training might vary according to different phases of the menstrual cycle.

92.065 - 111.876 Andrew Huberman

And we discuss how women can design nutrition and training programs that are optimized for their specific needs, not just because they are women, but because they are women of a particular stage of life and women with particular goals. As you'll soon see, Dr. Simms is exquisitely skilled at explaining the human universals of nutrition and training. That is the things that do not differ

112.256 - 127.926 Andrew Huberman

between men and women and their needs in terms of nutrition and training. But she is also exquisitely skilled at highlighting the data showing that there are specific areas of nutrition and fitness for which women and men differ and women have specific needs. So today you will learn what those are.

128.426 - 144.122 Andrew Huberman

and you will learn how to apply those specific protocols such that by the end of today's episode, you'll be armed with a tremendous amount of new knowledge about the biological mechanisms and the specific do's and do nots that can guide you towards your female-specific health and fitness goals.

144.682 - 163.593 Andrew Huberman

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is Maui Nui Venison.

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Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

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Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

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