The Betty Rocker Show Women-Specific Nutrition and Training Strategies w/ Dr. Stacy Sims
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Apr 15, 2022 
Dr. Stacy Sims discusses women-specific nutrition and training, including low carb, intermittent fasting, and ketogenic diets. Emphasizing muscle over fat loss, nutrient timing, optimal training for all ages, hormone replacement therapy, and adaptogenic herbs. The podcast empowers women through education, challenges societal body image standards, explores the importance of carbohydrates, and addresses women's specific nutritional needs during peri- and postmenopause. It also delves into the impact of adaptogens on cortisol levels and energy, promoting gradual strength training progression and providing detailed strategies for women's fitness and nutrition.
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Women’s Metabolism Differs From Men’s
- Women have different metabolic and hormonal responses than men, making low-carb/ketogenic strategies less suitable for many women.
- Estrogen ties to appetite and metabolic flexibility, so underfueling can dysregulate hormones and impair adaptation.
Keto Risks For Women’s Muscle And Gut
- The ketogenic diet reduces dietary diversity and can harm the gut microbiome while favoring fat-feeding bacteria.
- Underfueling on keto also increases muscle catabolism because the body lacks glucose and amino acids for repair.
Don’t Restrict Calories Around Training
- Avoid calorie restriction around training; fuel pre/during/post workouts and restrict calories, if needed, far from training (e.g., before bed).
- Prioritize nutrient density and recovery to adapt to exercise rather than stay in a breakdown state.