Huberman Lab Podcast with Dr. Stacy Sims

Guest: Dr. Stacy Sims, Exercise Physiologist & Nutrition Scientist

Key Topics Covered

• Hormones' impact on training and nutrition (especially for women).
• Differences between male and female fitness needs.
• Practical protocols for fitness and longevity, tailored for women.
• Emerging research on supplementation during training.

Sections

Introduction

• Host: Dr. Andrew Huberman (Professor, Stanford School of Medicine)
• Guest: Dr. Stacy Sims (world expert in training & nutrition for women)
• Extensive work: Stanford, authored >100 peer-reviewed studies

Main Discussion Points

Hormones & Training

• Female-specific needs: Menstrual cycle, perimenopause, menopause
• Women’s training might vary by menstrual cycle phase
• Key takeaway: Women may not benefit from fasted training

Fasting and Training Differences

• Fasted training: Detrimental for women due to hormonal effects (e.g., cortisol spikes)
• Men and women’s needs differ considerably
• Women’s bodies are more oxidative (use more free fatty acids)
• Suggested: Light protein or carb-based snack before training

Nutrition Protocols

• General protein intake: 1+ gram of quality protein per pound of body weight per day
• Post-training: 30-40 grams of protein within one hour
• Women may need higher protein dose, especially pre-menopause

Supplements

• Creatine: 3-5 grams per day (CreaPure recommended)
• Vitamin D: 2,000 - 5,000 IU per day (contextual to location and sunlight exposure)
• Protein Powder: For those who struggle to get enough protein from diet
• Adaptogens: e.g., Shisandra, Holy Basil (Tulsi), Ashwagandha; help with various aspects of stress and recovery

Exercise Protocols

• Resistance Training: Critical, especially as women age (focus shifts from volume to heavy lifting)
• High-Intensity Intervals: Short, very intense bursts with long recovery periods (e.g., 400m sprints, every minute on the minute workouts)
• Sprint Training: Extremely high effort for short burst, ample recovery
• Perimenopausal Training: Emphasis on heavy lifting, polarized training

Cold & Heat Exposure

• Cold Exposure: Suggested water around 55°F; too cold may be detrimental for women
• Heat Exposure: Sauna post-training for cardiovascular, hormonal benefits

Specific Age Recommendations

• 20s-30s: Focus on fun, foundational movements, mix in resistance and cardio, periodize training
• 40s: Heavy lifting, considering hormonal changes, recovery management
• 50s+: Jump training for bone density, maintain/balance strength training

Menstrual Cycle & Training

• Women should track cycles to find patterns affecting their performance; menstruation day 1-14 generally better for intense workouts
• Fuel appropriately around cycle phases

Pregnancy & Training

• Stay active but avoid new high-risk activities; listen to body’s feedback
• Avoid deliberate cold exposure; focus on moderate, safe activities

General Nutrition & Supplementation

• Whole, plant-based foods, diverse sources of protein
• Incorporate high-quality fats from both animal and plant sources
• Carbohydrates from whole foods like sweet potatoes, quinoa, oats

Key Supplements

• Creatine: 3-5 grams daily
• Vitamin D3: 2,000 - 5,000 IU/day
• Protein powder: To meet daily protein requirements
• Adaptogens: e.g. Ashwagandha, Shisandra for stress and recovery improvements

Sleep and Stress Management

• Individualize sleep hygiene to adapt to hormonal cycles, manage peaks in stress
• Uses adaptogens like L-theanine, chamomile before bed to improve sleep quality

Final Thoughts

• Big takeaway: Individualize. People should listen to their bodies while following these broad guidelines for best outcomes.