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

The article delves into the specific nutritional needs that women have, especially when it comes to training and physical activity, as well as the importance of timing for nutrient intake and considerations around different eating patterns such as intermittent fasting.

Women have higher calorie and carbohydrate needs compared to men, especially for training and physical activity

Women have more oxidative muscle fibers, which allows them to have metabolic flexibility; however, Stacy Sims emphasizes the need to fuel properly to support this metabolism and avoid stress from fasting or insufficient nutrition. The tipping point for endocrine dysfunction is at 30 calories per kilogram of fat-free mass for women, a significantly higher threshold than for men, indicating that women require more calories. Women require a higher carbohydrate intake to support bodily functions regulated by kisspeptin, and they have specific calorie needs across their circadian rhythm for optimal function.

Andrew Huberman and Stacy Sims discuss how, after exercise, GLUT4 levels are elevated, which supports carbohydrate intake at that point, suggesting the importance of refueling with sufficient carbohydrates after training. Women, when exercising, tend to use their blood glucose first and then shift to using free fatty acids without heavily tapping into liver and muscle glycogen stores. However, Sims warns against fasting or exercising in a fasted state, which can increase stress, raising cortisol levels due to the lack of fuel needed to achieve [restricted term] and [restricted term] production post-exercise.

Timing of nutrition is critical for women, with a focus on getting protein, carbohydrates, and calories around training sessions

For effective recovery and adaptation, women should consume 15-30 grams of protein and 30 grams of carbohydrates within 45 minutes of finishing a workout. Stacy Sims, based on research by Abby Smith Ryan, also notes that about 15 grams of protein before strength training can aid fueling and enhance recovery. Post-workout, real food should be consumed within 45 minutes, and women should take around 0.3 grams per kilo of carbohydrate within two hours of finishing their workout, mixing this intake with protein.

Women, especially as they age, need to be aware of the importance of nutritional intake regarding their training routines. Women in their reproductive years should aim for around 35 grams of protein high in leucine within 45 minutes post-workout, while perimenopausal and older women require 40 to 60 grams due to increased anabolic resistance. The recovery window for women's metabolisms to return to baseline is within 60 minutes, contrasting with up to three hours for men, which further highlights the necessity of timely nutrition for women.

Sims talks about the importance of carbohydrates from sources like colorful fruit and vegetables for women to ensure a diverse gut microbiome. She urges women to realize that they should be eating sufficiently to support their training, despite sociocultural pressures to remain small and conditioned to under-eat.

Women should be cautious about intermittent fasting and time-restricted eating patterns

Intermittent fasting can disrupt women's hormonal balance. While some wome ...

Stacy Sims and Andrew Huberman discuss training and exercise tailored for women, ranging from novices in strength training to older women addressing changes in bone density and muscle mass.

Women require a balance of resistance training and high-intensity interval training (HIIT) for optimal health and fitness

Resistance training should focus on compound movements and leaving 2-3 reps in reserve, with periodization for different training blocks

Sims emphasizes the importance of resistance training for women, suggesting three to four weekly sessions and incorporating compound movements that engage multiple joints, like squats, deadlifts, and presses. She advocates for periodization in six-week blocks and the use of sessional Rating of Perceived Exertion (RPE) and reps in reserve to train at the right intensity without reaching failure. Sims notes the transient hypertrophic effect of such training, providing a somatic feeling for potential muscle growth.

HIIT workouts like sprints, bike intervals, and circuit training provide powerful metabolic and cardiovascular benefits for women

Sims recommends HIIT exercises, such as sprints, bike intervals, and circuit training, for their metabolic and cardiovascular benefits. These workouts might include habits such as EMOM circuits or sprint intervals of 30 seconds or less, followed by adequate recovery. She underlines that true high-intensity work should not be performed daily but a couple of times a week, with a focus on sprint intervals or HIIT after heavy lifting sessions or on separate days.

Training should be adjusted across the menstrual cycle

Women tend to perform better and tolerate higher intensity training in the follicular phase (pre-ovulation)

During the follicular phase, Sims notes that women may feel stronger, which allows for higher intensity and performance. If a woman feels unable to hit intensities or maintain a workout, Sims suggests reducing the intensity to a less taxing level.

The luteal phase (pre-menstrual) is associated with increased inflammation and decreased carbohydrate tolerance, requiring more careful fueling

Sims advises increasing carbohydrate and protein intake in the pre-menstrual phase to aid in hitting training intensities and managing physical stress. She introduces a "10-minute rule" to decide whether to proceed with a high-intensity workout or opt for a recovery-focused activity due to bodily stress.

Older women (50+) need ...

Huberman and Sims delve into the intricate effects of hormonal changes at various stages of a woman's life and their impact on training, performance, and health.

Menstrual cycle phases affect training capacity, recovery, and nutritional needs

Sims explains the relationship between different phases of the menstrual cycle and women's training capabilities.

The follicular phase allows for higher intensity and greater performance, while the luteal phase requires more careful fueling

Stacy Sims mentions that from the first day of bleeding up to ovulation, known as the low hormone phase or the follicular phase, women tend to feel great and have greater capacity to handle stress, which includes a better ability to manage intense workouts and a higher performance level. However, Sims notes an exception regarding ovulation when women sometimes have anovulatory cycles due to lifestyle and nutritional stress, complicating the predictability of the high hormone phase's effects.

During this phase, estrogen, which dampens the appetite right before ovulation, results in women potentially not consuming enough of the right nutrients to optimize their training. After ovulation, hunger increases due to rising progesterone levels, leading to cravings, indicating the body's need for more calories for proper fueling. Sims stresses that despite these cravings, women might not feel hungry, which can impact nutritional intake and performance.

Women should learn to track their own menstrual cycles to understand their individual patterns

Sims emphasizes the importance of women tracking their menstrual cycles to understand their individual fluctuations in hormones and accompanying body responses. This personal tracking enables them to customize their training and nutrition strategies accordingly.

Perimenopause brings significant hormonal changes that impact sleep, body composition, and training adaptations

During perimenopause, Sims discusses the significant hormonal changes occurring typically in a woman's late 40s to early 50s. The decrease in sex hormones, particularly estrogen, which Sims refers to as a woman's [restricted term] and the key driver for strength and power, necessitates a shift in training focus.

Women in perimenopause and menopause require a focus on maintaining muscle mass, strength, and power through heavier training

As women enter perimenopause, they experience issues such as increased body fat, sleep disturbances, and decreased estrogen levels, leading to a range of effects including more soft tissue injuries like frozen shoulder and plantar fasciitis. To compensate for the hormonal changes that impact strength and power, Sims recommends women in their mid-40s to early 50s start heavy lifting and polarize their training.

Additionally, the changes seen in perimenopausal women's sleep patterns are distinct, heightening the need for a focus on the hormonal profile's impact on neurotransmitters and sleep quality. The increase in visceral fat during this stage also underscores the critical role of strength training and exercise.

Oral contraceptives and other hormonal birth control can have variable effects on training and performance

Stacy Sims dwells on the effects of oral contraceptives and their implications for women's training and health.

The specific formulation and individual response determines the impacts, which can include altered body composition, mood, and inflammation

The specific formulation of an oral contraceptive and the individual woman's response to it play a major role in the impacts observed. Sims explains that the monophasic oral contraceptive pill is the most commonly prescribed and discusses how different generations of progestins have varying effects on the body, including inflammatory and oxidative responses, and some are androgenic, which might aid speed and power performances in wo ...