Understanding the Menstrual Cycle's Impact on Training and Performance

In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.

We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity. 

We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.

Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

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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 in Reserve, 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 

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