TLDR;
Dr. Stacy Sims, an expert in women's training and nutrition, shares insights on optimizing fitness and longevity for women of different ages. The discussion covers hormone cycles, nutrition, training, and debunking common myths. Key points include the importance of fueling workouts, tailoring training to menstrual cycles and life stages, prioritizing strength training, and understanding the impact of various forms of contraception.
- Intermittent fasting can be detrimental for active women unless they have PCOS or other subclinical issues.
- Women should prioritize fueling before high-intensity workouts to optimize performance and hormonal responses.
- Strength training is crucial for women's longevity, with an emphasis on heavy lifting as they age.
- Understanding individual menstrual cycles and hormone fluctuations is essential for tailoring training and nutrition.
- Heat exposure through sauna use can offer metabolic and cardiovascular benefits for women.
Dr. Stacy Sims [0:00]
Dr. Stacy Sims is introduced as an expert in exercise physiology and nutrition science, specializing in women's health and fitness. She has authored numerous peer-reviewed studies and developed protocols for nutrition and training tailored to women's specific needs. The podcast aims to provide science-based tools for fitness, body composition, and overall health, focusing on how hormones and hormone cycles impact nutrition and fitness in women of different ages.
Sponsors: Maui Nui, Eight Sleep & Waking Up [2:24]
The podcast is sponsored by Maui Nui Venison, Eight Sleep, and Waking Up. Maui Nui Venison offers nutrient-dense red meat with a high-quality protein-to-calorie ratio. Eight Sleep provides smart mattress covers with cooling, heating, and sleep tracking capabilities. Waking Up is a meditation app that offers guided meditation programs, mindfulness trainings, and yoga nidra sessions.
Intermittent Fasting, Exercise & Women [7:03]
Intermittent fasting can be detrimental for active women unless they have PCOS or other subclinical issues. Women have more oxidative fibers, making them metabolically flexible. Fasted workouts increase cortisol and stress, perturbing kisspeptin neurons, which regulate appetite, luteinizing hormone, estrogen, and thyroid function. Population research shows that holding fasts until noon can lead to obesogenic outcomes. It's better to align eating with the circadian rhythm, breaking the fast earlier in the day.
Cortisol & Circadian Rhythm, Caffeine & Training [12:50]
Cortisol levels peak about half an hour after waking up, so women who delay eating experience a higher baseline sympathetic drive, leading to tiredness and difficulty accessing parasympathetic responses. A small pre-training meal can signal nutrition availability to the hypothalamus. Fasted training, combined with caffeine, exacerbates the stress response. As women enter perimenopause, increased cortisol and hormone fluctuations make fasted training even more detrimental.
Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women [17:25]
Reps in reserve (RIR) and rate of perceived exertion (RPE) are ways to quantify training intensity. An RPE of 8 means two reps in reserve. During reproductive years, periodization can be normal, but in perimenopause, heavy lifting with 2-3 reps in reserve is crucial due to declining estrogen levels. This approach invokes a central nervous system response, which is essential for strength and power adaptations.
Pre-Training Meal & Brain, Kisspeptin [21:06]
A pre-training meal should include around 15 grams of protein before strength training or 30 grams of carbs with protein before cardio. This helps fuel the hypothalamus, blunt cortisol, and conserve lean mass. Abby Smith Ryan's research shows that pre-workout nutrition increases post-exercise oxygen consumption (EPOC). The neural aspects of pre-workout nutrition are more important than just calorie counting, protecting kisspeptin neurons and optimizing training intensity.
Post-Training Meal & Recovery Window [26:45]
Women in their reproductive years need around 35 grams of high-quality protein within 45 minutes post-training, while perimenopausal women need 40-60 grams. Women's metabolisms return to baseline within 60 minutes, compared to up to 3 hours for men. Women have a tighter window to stop the breakdown effect and start reparation. Carbohydrate intake should be around 0.3 grams per kilo within 2 hours of finishing.
Sponsor: AG1 [29:59]
AG1 is a nutritional insurance policy that augments quality food intake, ensuring adequate vitamins, minerals, probiotics, and micronutrients. It also contains adaptogens to help cope with stress. AG1 supports mental and physical health, improving energy levels, digestion, and sleep.
Hormones, Calories & Women [31:48]
Training fasted doesn't necessarily burn more body fat. Women should ingest at least some high-quality protein before training. The tipping point for endocrine dysfunction in women is 30 calories per kilogram of fat-free mass, compared to 15 for men. Women have higher calorie and carbohydrate needs due to hormone regulation.
Women, Strength Improvements & Resistance Training [34:24]
Resistance training is essential for everyone, with ideally two to three sessions per week. Strength increases in women can come quickly due to central nervous system adaptations. Women often gravitate to cardio due to cultural influences. Strength training recruits more muscle fibers, leading to rapid strength increases.
Tool: Women & Training Goals by Age Range [39:10]
For women aged 20-30, focus on whole movement and complex movements with resistance training three to four times a week. Add sprint interval training or two HIIT sessions. In their 30s, focus on compound movements and periodization. For those in their 40s, learn to move well to avoid injury, with a minimum of three resistance training sessions and sprint intervals. Compound movements are multi-joint exercises like squats and deadlifts.
Women, Perimenopause, Training & Longevity [44:16]
Younger women should train to failure, while older women should emphasize strength training and train heavier. Strength training in older age improves proprioception and attenuates cognitive decline. Women experience a definitive aging point in their late 40s to early 50s due to perimenopause, leading to soft tissue injuries and body composition changes. Heavy lifting and polarized training are crucial during this phase.
Women & Training for Longevity, Cardio, Zone 2 [47:14]
Women not on hormone replacement therapy should be careful with cardiovascular exercise to avoid overtraining. Avoid moderate intensity workouts like Orange Theory and F45, which drive up cortisol without invoking post-exercise hormonal responses. Focus on true high-intensity work (1-4 minutes at 80% or more) or sprint intervals (30 seconds or less). Zone 2 cardio is fine for mental health but not optimal for overall health.
Tools: How to Start Resistance Training, Machines; Polarized Training [51:42]
Start with body weight exercises or loading a backpack with cans at home. Use mobility exercises to find sticking points. Planet Fitness offers machine circuits for beginners. Polarized training involves high-intensity strength training and very low-intensity recovery. For cardiovascular work, do true sprint interval training.
Perform with Dr. Andy Galpin Podcast [58:23]
The Huberman Lab team has launched a new podcast called "Perform with Dr. Andy Galpin," which dives into topics such as building muscle and strength, improving cardiovascular health, and optimizing recovery and sleep for performance.
Menstrual Cycle & Training, Tool: Tracking & Individual Variability [59:10]
Recent studies show no effect of the menstrual cycle on performance, but these studies often involve small samples of eumenorrheic women. Women should track their cycles to find their own patterns. During the low hormone phase (day one of bleeding to ovulation), there is a greater capacity for accommodating stress. In the luteal phase, there is a pro-inflammatory response and higher sympathetic drive.
Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle [1:04:31]
Use the 10-minute rule: if you feel awful, give yourself 10 minutes; if you still can't hit intensities, change or drop the workout. If feeling good, push as hard as possible. The myth that high-intensity resistance training causes menstrual cycle issues stems from cultural pushback against women in sports and inadequate fueling.
“Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle [1:08:36]
Maintaining caloric balance or a slight surplus is unlikely to cause periods to cease, even with hard training. It boils down to fueling for the task at hand. Women are often conditioned to not eat enough. The goal is to "train hard and eat well." Estrogen dampens appetite before ovulation, while progesterone drives cravings. Fuel appropriately for exercise, even without hunger, to stop the catabolic state.
Oral Contraception, Hormones, Athletic Performance; IUD [1:12:22]
The oral contraceptive pill (OC) was designed with a placebo week to make women feel in control of their menstrual cycle. It downregulates ovarian function, leading to a different hormone profile. OC use can increase inflammatory and oxidative responses. Progestin in OCs has varying effects based on generation. OCs can affect the amygdala, increasing fear. Copper IUDs and progestin-laced IUDs have fewer systemic effects.
Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes [1:20:57]
Menstrual fluid is a good indicator of endocrine and endometrial health. It can be used to determine HPV, proteins for PCOS, and endometriosis. PCOS is becoming more common, possibly due to rebound effects after stopping OCs or increased carbohydrate intake. High incidence of PCOS is seen in Olympic-level athletes due to higher androgenic aspects.
Iron, Fatigue; Blood Testing & Menstrual Cycle [1:26:31]
Women should take an iron supplement every other day, starting on the first day of their period for 10 days. Fatigue isn't necessarily just iron-related. Baseline ferritin levels for active women should be around 50. For blood tests, the best time is 5-7 days before the next period starts (mid-luteal) and day two of the menstrual cycle.
Caffeine & Perimenopause; Nicotine, Schisandra [1:29:33]
Caffeine is generally safe, but perimenopausal women may become more sensitive to blood sugar fluctuations. Nicotine gum is not recommended due to its vaso-constricting effects on the skin. Schisandra is an adaptogen that regulates dopamine, serotonin, and cortisol, providing focus without the effects of caffeine.
Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes [1:34:24]
Deliberate cold exposure is not generally recommended for women. Heat (sauna, hot tub) is preferred for better adaptations. Women do well with cold water exposure around 16°C (55-56°F). Sauna use offers metabolic changes, better insulin and glucose control, and improved heat shock protein expression. It can also help with hot flashes and night sweats.
Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack” [1:42:19]
Deliberate cold exposure can inhibit strength and hypertrophy gains if done after resistance training. Heat exposure should be done afterward to extend the training stimulus. The "Sims' Protocol" involves post-resistance training sauna exposure (up to 30 minutes) to improve performance by increasing red blood cell count. The "Track Stack" includes caffeine, low-dose aspirin, and beta-alanine for high-intensity work.
Women, Hormones & Sleep, Perimenopause & Sleep Hygiene [1:49:37]
Women and men have variations in optimal sleep temperature. There are changes in sleep architecture during the mid-luteal to premenstrual phase. Sleep hygiene is crucial during this time. Insomnia is a significant issue for women with hot flashes. Adaptogens like rhodiola and theanine, along with non-sleep deep rest, can help.
Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3 [1:52:54]
Creatine (5 grams of monohydrate per day) is important for women of all ages for brain, mood, and gut health. CreaPure is preferred due to its water-based wash production. Vitamin D3 is crucial for cardiovascular, muscle, and brain health, as well as iron absorption.
Protein Powder; Adaptogens & Timing [1:57:21]
Protein powder is a good supplement to ensure adequate protein intake. Adaptogens like ashwagandha, holy basil, and schisandra can be beneficial. Adaptogens that blunt cortisol should be taken in the late afternoon. Schisandra can be taken in the morning for brain focus.
Pregnancy & Training; Cold & Hot Exposure [2:00:11]
During pregnancy, stay active but don't try to make gains. Avoid high-intensity work. Hot yoga is generally safe, but avoid extreme heat. Deliberate cold exposure is not recommended, especially for those at high risk for miscarriage.
Tool: Women in 50s & Older, Training & Nutrition for Longevity [2:06:19]
For women over 50, train for longevity with jump training (10 minutes, three times a week), heavy resistance training, and sprint interval training. Aim for 1.1-1.2 grams of protein per pound of body weight.
Tool: Women in 20s-40s & Training, Lactate [2:09:38]
For women aged 20-40, make training fun. Prioritize resistance training to failure and periodize. For brain health, do high-intensity work for lactate production.
Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery [2:12:18]
True high-intensity interval training involves sets of 400s or 800s with variable recovery. In the gym, do every minute on the minute exercises with short recovery. Sprint interval training involves 30 seconds or less at max effort with 2-3 minutes of recovery.
Training for Longevity, Cellular & Metabolic Changes [2:17:22]
High-intensity training creates epigenetic changes within the muscle, increasing glucose uptake. It also creates an acute inflammatory response that the body learns to overcome.
Nutrition, 80/20 Rule [2:19:30]
Focus on colorful fruits and vegetables, rice, oatmeal, and sourdough bread. Maintain a diverse gut microbiome. Follow the 80/20 rule: 80% of the time, be spot on with nutrition; 20% of the time, enjoy life.
Listening to Self [2:23:30]
Understand your intrinsic self and listen to your body. Perimenopause is normal.
Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [2:26:00]
Support the podcast by subscribing to the YouTube channel and subscribing on Spotify and Apple. Leave a five-star review. Check out the sponsors. Provide questions and comments on YouTube. Pre-order the book "Protocols." Follow Huberman Lab on social media and subscribe to the Neural Network newsletter.