Dr Stacy Sims Female-Specific Exercise Nutrition for Health Performance Longevity

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 a https 3A 2F 2Fwww hubermanlab com 2Fepisode 2Fdr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity a Thank you to our sponsors AG1 a https 3A 2F 2Fdrinkag1 com 2Fhuberman a Maui Nui Venison a https 3A 2F 2Fmauinuivenison com 2Fhuberman a Eight Sleep a https 3A 2F 2Feightsleep com 2Fhuberman a Waking Up a https 3A 2F 2Fwakingup com 2Fhuberman a Huberman Lab Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Threads a https 3A 2F 2Fwww threads net 2F 40hubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fwww hubermanlab com a Newsletter a https 3A 2F 2Fwww hubermanlab com a newsletter Dr Stacy Sims Website a https 3A 2F 2Fwww drstacysims com a Books a https 3A 2F 2Fwww drstacysims com a booksandmore TEDx Talk a https 3A 2F 2Fwww youtube com 2Fwatch 3Fv 3De5LYGzKUPlE a Blog a https 3A 2F 2Fwww drstacysims com a blog Instagram a https 3A 2F 2Fwww instagram com 2Fdrstacysims a X a https 3A 2F 2Fx com 2Fsummerstack a YouTube a https 3A 2F 2Fwww youtube com 2F 40DrStacySims a Facebook a https 3A 2F 2Fwww facebook com 2Fdrstacysims a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fstacy-t-sims-phd a 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 HubermanLab Fitness Nutrition Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a Disclaimer a https 3A 2F 2Fwww hubermanlab com a disclaimer

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