In this episode, my visitor is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition researcher, and specialist in female-specific nutrition and training for health and wellness, efficiency, and durability. We talk about which workout and nourishment procedures are perfect for ladies based upon their age and specific objectives.
We review whether females ought to train not ate, when and what to eat pre- and post-training, and how the menstrual cycle influences training and nutrition demands. We likewise describe exactly how to utilize a combination of resistance, high-intensity, and sprint period training to effectively enhance body composition, hormones, and cardiometabolic health, offset cognitive decrease, and promote durability.
We also review supplements and caffeine, the special rest needs of females based upon age, whether females need to use purposeful cold exposure, and just how saunas can boost signs and symptoms of warm flashes and advantage athletic efficiency. Dr. Sims tests usual false impressions regarding females’s health and wellness and describes why particular kinds of cardio, caloric restriction, and low-protein diet plans can be damaging to women’s metabolic health.
Audiences will learn a riches of actionable info on just how to improve their training and nutrition to enhance their wellness and how to age with greater capability, flexibility, and vigor.
Gain access to the complete program notes for this episode: https://www.hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity
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* Dr. Stacy Sims *.
Internet site: https://www.drstacysims.com.
Books: https://www.drstacysims.com/booksandmore.
TEDx Talk: https://www.youtube.com/watch?v=e5LYGzKUPlE.
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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, Exercise & Women.
00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training.
00:17:25 Reps aside, Rate of Perceived Exertion (RPE); Age & Women.
00:21:06 Pre-Training Meal & Brain, Kisspeptin.
00:26:45 Post-Training Meal & Recovery Window.
00:29:59 Sponsor: AG1.
00:31:48 Hormones, Calories & Women.
00:34:24 Women, Strength Improvements & Resistance Training.
00:39:10 Tool: Women & Training Goals by Age Range.
00:44:16 Women, Perimenopause, Training & Longevity.
00:47:14 Women & Training for Longevity, Cardio, Zone 2.
00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training.
00:58:23 Perform with Dr. Andy Galpin Podcast.
00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability.
01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle.
01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle.
01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD.
01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes.
01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle.
01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra.
01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes.
01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”.
01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene.
01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3.
01:57:21 Protein Powder; Adaptogens & Timing.
02:00:11 Pregnancy & Training; Cold & Hot Exposure.
02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity.
02:09:38 Tool: Women in 20s-40s & Training, Lactate.
02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery.
02:17:22 Training for Longevity, Cellular & Metabolic Changes.
02:19:30 Nutrition, 80/20 Rule.
02:23:30 Listening to Self.
02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter.
#HubermanLab #Fitness #Nutrition.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com.
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