Protein Timing for Muscle Mass in Women

In this episode, Dr. Stacy Sims returns for her fourth appearance on the podcast to share her latest insights into women’s health, performance, and longevity. She clears up common misconceptions about aging and fitness, emphasizing the importance of foundational practices - sleep, nutrition, and consistent training - over chasing advanced supplements or quick fixes.

Dr. Sims highlights the gender differences in exercise research, explains why women need tailored approaches to training, and explores how HIIT, resistance workouts, and structured year-round plans can transform strength and resilience. The discussion also covers gut health, menopause hormone therapy, protein timing, and strategies to keep young girls engaged in sports.

KEY TAKEAWAYS

• Start with the basics – Sleep, nutrition, and consistency matter most for longevity.
• Female-specific research – Women need health and fitness strategies rooted in their physiology.
• Tailored training – HIIT, resistance, and recovery should shift with life stages.
• Hormonal health – Perimenopause and menopause impact performance and should be understood.
• Gut & supplements – Creatine, glutamine, and nutrition can support muscle, energy, and digestion.

TIMESTAMPS & KEY TOPICS

00:00 Longevity Misconceptions in Women’s Health

02:29 Exercise & Aging: Male vs. Female Data Differences

09:26 Optimizing Workouts for Different Life Stages

14:29 Structuring Year-Round Training Plans

20:22 High-Intensity Interval Training (HIIT) for Women

29:07 Heart Rate Zones, Wearables & Smart Tracking

40:13 Medical Considerations in High-Intensity Training

47:46 Morning vs. Evening Workouts

48:50 Caffeine’s Role in Fat Loss & Performance

50:41 Gut Health, Nutrition & Glutamine

55:08 Menopause Hormone Therapy

58:53 Creatine & Bloating Myths

01:03:23 Protein Timing for Muscle Mass

01:14:18 Supporting Young Girls in Sports

01:23:16 Final Insights & Projects

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ABOUT THE GUEST

Dr. Stacy Sims is an exercise physiologist and nutrition scientist known globally for her pioneering work on sex differences in training, nutrition, and health. Author of ROAR and Next Level, and creator of Women Are Not Small Men®, she helps women optimize health and performance by working with their physiology.

Website & Newsletter: www.drstacysims.com

Facebook: facebook.com/drstacysims

Instagram: instagram.com/drstacysims

ABOUT THE HOST

Angela Foster is an award-winning Nutritionist, Health & Performance Coach, Speaker, and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in Huff Post, Runners World, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️, a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and family without burning out.

DISCLAIMER

The High Performance Health Podcast is for general information purposes only and does not constitute professional or coaching advice, nor does it form a client relationship. The use of information on this podcast, or materials linked from this podcast, is at the user's own risk. Always seek advice from your medical doctor or healthcare professional before implementing any changes.

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