On this episode, my visitor is Dr. Stacy Sims, Ph.D., an train physiologist, vitamin scientist, and knowledgeable in female-specific vitamin and coaching for well being, efficiency, and longevity. We talk about which train and vitamin protocols are perfect for ladies based mostly on their age and specific targets.
We talk about whether or not ladies ought to prepare fasted, when and what to eat pre- and post-training, and the way the menstrual cycle impacts coaching and vitamin wants. We additionally clarify use a mix of resistance, high-intensity, and dash interval coaching to successfully enhance physique composition, hormones, and cardiometabolic well being, offset cognitive decline, and promote longevity.
We additionally talk about dietary supplements and caffeine, the distinctive sleep wants of girls based mostly on age, whether or not ladies ought to use deliberate chilly publicity, and the way saunas can enhance signs of sizzling flashes and profit athletic efficiency. Dr. Sims challenges frequent misconceptions about ladies’s well being and health and explains why sure sorts of cardio, caloric restriction, and low-protein diets might be dangerous to ladies’s metabolic well being.
Listeners will study a wealth of actionable data on enhance their coaching and vitamin to reinforce their well being and age with larger capability, mobility, and vitality.
Entry the complete present notes for this episode: https://www.hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity
Pre-order Andrew’s new guide, Protocols: https://protocolsbook.com
*Thanks to our sponsors*
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Waking Up: https://wakingup.com/huberman
*Huberman Lab Social & Web site*
Instagram: https://www.instagram.com/hubermanlab
Threads: https://www.threads.web/@hubermanlab
Twitter: https://twitter.com/hubermanlab
Fb: https://www.fb.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Web site: https://www.hubermanlab.com
Publication: https://www.hubermanlab.com/e-newsletter
*Dr. Stacy Sims*
Web site: https://www.drstacysims.com
Books: https://www.drstacysims.com/booksandmore
TEDx Discuss: https://www.youtube.com/watch?v=e5LYGzKUPlE
Weblog: https://www.drstacysims.com/weblog
Instagram: https://www.instagram.com/drstacysims
X: https://x.com/summerstack
YouTube: https://www.youtube.com/@DrStacySims
Fb: https://www.fb.com/drstacysims
LinkedIn: https://www.linkedin.com/in/stacy-t-sims-phd
*Timestamps*
00:00:00 Dr. Stacy Sims
00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up
00:07:03 Intermittent Fasting, Train & Ladies
00:12:50 Cortisol & Circadian Rhythm, Caffeine & Coaching
00:17:25 Reps in Reserve, Price of Perceived Exertion (RPE); Age & Ladies
00:21:06 Pre-Coaching Meal & Mind, Kisspeptin
00:26:45 Publish-Coaching Meal & Restoration Window
00:29:59 Sponsor: AG1
00:31:48 Hormones, Energy & Ladies
00:34:24 Ladies, Power Enhancements & Resistance Coaching
00:39:10 Software: Ladies & Coaching Targets by Age Vary
00:44:16 Ladies, Perimenopause, Coaching & Longevity
00:47:14 Ladies & Coaching for Longevity, Cardio, Zone 2
00:51:42 Instruments: How one can Begin Resistance Coaching, Machines; Polarized Coaching
00:58:23 Carry out with Dr. Andy Galpin Podcast
00:59:10 Menstrual Cycle & Coaching, Software: Monitoring & Particular person Variability
01:04:31 Software: 10-Minute Rule; Excessive-Depth Coaching & Menstrual Cycle
01:08:36 “Practice Arduous & Eat Properly”; Urge for food, Diet & Menstrual Cycle
01:12:22 Oral Contraception, Hormones, Athletic Efficiency; IUD
01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Feminine Athletes
01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle
01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra
01:34:24 Deliberate Chilly Publicity & Ladies, Endometriosis; Software: Sauna & Sizzling Flashes
01:42:19 Instruments: “Sims’ Protocol”: Publish-Coaching Sauna & Efficiency; “Observe Stack”
01:49:37 Ladies, Hormones & Sleep, Perimenopause & Sleep Hygiene
01:52:54 Dietary supplements: Creatine, Water Weight, Hair Loss; Vitamin D3
01:57:21 Protein Powder; Adaptogens & Timing
02:00:11 Being pregnant & Coaching; Chilly & Sizzling Publicity
02:06:19 Software: Ladies in 50s & Older, Coaching & Diet for Longevity
02:09:38 Software: Ladies in 20s-40s & Coaching, Lactate
02:12:18 Software: What’s Excessive-Depth Coaching?, Cardiovascular Units & Restoration
02:17:22 Coaching for Longevity, Mobile & Metabolic Modifications
02:19:30 Diet, 80/20 Rule
02:23:30 Listening to Self
02:26:00 Zero-Value Help, YouTube, Spotify & Apple Observe & Opinions, YouTube Suggestions, Protocols E book, Social Media, Neural Community Publication
#HubermanLab #Health #Diet
Title Card Photograph Credit score: Mike Blabac – https://www.blabacphoto.com
Disclaimer: https://www.hubermanlab.com/disclaimer
source
