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

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
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