Huberman Lab Podcast: Dr. Stacy Sims on Female-Specific Training and Nutrition Protocols

Introduction

• Host: Andrew Huberman, Professor of Neurobiology and Ophthalmology at Stanford
• Guest: Dr. Stacy Sims, Exercise Physiologist and Nutrition Scientist
• Topic: Training and nutrition for women, hormone impact, cycles, fitness, and overall health

Dr. Stacy Sims' Background

• Exercise physiologist and nutrition scientist
• Expert in women's specific training and nutrition
• Worked at Stanford, various professional athletic teams
• Authored 100+ peer-reviewed studies

Topics Covered

Hormones and Cycles

• Impact of hormones and hormone cycles on nutrition and fitness
• Discussion on menstrual cycle, perimenopause, and menopause
• Female-specific nutrition and training across different life stages
• Comparison of needs and protocols for men and women

Intermittent Fasting and Time-Restricted Feeding

• Types: Intermittent Fasting (20-hour fast) vs. Time-Restricted Eating (eating with circadian rhythm)
• Impact on Women: Can be detrimental, especially active women except for those with PCOS
• Reasons: Women already have more oxidative muscle fibers and are metabolically flexible
• Cortisol Increase: Fasted training/fasting increases cortisol, impacting endocrine function
• Best Practice: Small nutrient intake (protein) before workouts to moderate cortisol levels
• Individual Differences: Personalizing training and nutrition according to specific hormonal profiles

Resistance and High-Intensity Training

• Young Women (20-40): Focus on movement patterns and compound movements, training to failure for hypertrophy and strength
• Older Women (40+): Emphasize heavy resistance training, training with fewer reps in reserve but heavier weights
• Overall Goal: Building and maintaining strength and muscle mass through targeted exercise
• Cognitive Function: Strength and power training help delay cognitive decline

Polarizing Training

• Avoid Moderate Intensity: Focus on low-intensity recovery and true high-intensity work
• High-Intensity Work: True high intensity defined as 80% effort for 1-4 minutes or full gas for 30 seconds
• Low Intensity for Recovery: Walking or light jogging on non-high-intensity days

Nutrition Protocols

• Protein: Up to 35g of high-quality protein within 45 minutes post-exercise for reproductive-age women; 40-60g for older women
• Carbohydrates: Essential particularly in the luteal phase (up to 3g/kg within 2 hours post-exercise)
• Overall Diet: Focus on whole foods, diverse nutrition, adequate protein intake, avoiding ultra-processed foods

Supplements and Adaptogens

• Important Supplements: Creatine (Creapure preferred), Vitamin D3, adaptogens like Shandra, Tulsi, and medicinal mushrooms (Lion's Mane, Reishi)
• Function: Support physical and mental health, improve training response, and adapt to stressors
• Cycle Awareness: Tracking own cycle to understand hormonal patterns and impacts on training and nutrition

Challenges and Recommendations

• Misconceptions: High-intensity training does not harm menstrual cycles if properly fueled
• Adaptations: Women need to adapt training and nutrition strategies around menstrual cycles
• Personalized Protocols: Importance of personalizing approach to individual needs and responses

Age-Specific Advice

• 50+ Women: Jump training for bone health, heavy resistance training, protein-focused nutrition
• General: Fun fitness activities, incorporating high-intensity and resistance training, adequate recovery, and sleep hygiene

Impact and Conclusion

• Empowerment through Knowledge: Women understanding their unique physiological and hormonal profile is key
• Scientific Advancements: Updated and personalized scientific insights essential for optimal health and performance
• Podcast Goal: Disseminate zero-cost, evidence-based information to the public on health and science-related tools