What should women eat before a workout to optimize performance and health?

Women should aim for a small, easily digestible meal 30 minutes to an hour before training. This could be 15g of protein, or 15g protein plus 30g carbs for cardiovascular work. This fuels the hypothalamus, brings blood sugar up, blunts cortisol spikes, and protects lean muscle mass, without needing a full meal.

What is the optimal post-training nutrition for women?

Women in their reproductive years need approximately 35 grams of high-quality leucine-rich protein within 45 minutes after training. Perimenopausal women or older require 40-60 grams to overcome anabolic resistance. Additionally, around 0.3 grams per kilo of carbohydrate should be ingested within two hours to replenish glycogen stores.

How should women adjust their training program based on age?

Women aged 20-30 should focus on three to four resistance training sessions per week (45-60 min, to failure), with one or two high-intensity interval training (HIIT) sessions. Women 30s-40s should focus on compound movements and heavier work, periodizing their training. For women 40+, prioritize 3+ heavy resistance training sessions (2-3 reps in reserve, not to failure) with one to two high-intensity sprint or HIIT sessions to counteract declining estrogen and protect bone/muscle mass.

Is moderate-intensity cardiovascular exercise beneficial for women 40+?

No, moderate-intensity cardio, like many spin or circuit classes, is often not optimal for women 40+. It tends to elevate cortisol without stimulating the necessary growth hormone and testosterone responses for body composition changes and metabolic improvements. Polarized training, focusing on true high-intensity bursts and very low-intensity recovery, is more effective.

How does the menstrual cycle affect women's training and recovery?

During the low hormone phase (Day 1 of bleeding through ovulation), women have a greater capacity for physical and mental stress, making it optimal for heavy loads and high-intensity work. The luteal phase (after ovulation, especially the week before menstruation) is associated with higher sympathetic drive and pro-inflammatory responses, making it a challenging period for intense training. Nutritional adjustments (increased carbs and protein) can help offset these changes.

What are the effects of oral contraceptive pills on women's bodies and training?

Oral contraceptive pills (OCPs) prevent ovulation, creating an artificial hormone profile. They can increase inflammatory and oxidative responses, and certain progestin types can impact adaptations or even mood and brain structures like the amygdala, potentially increasing fear. The effects are highly variable depending on the specific OCP type. It's crucial for women to understand these systemic effects beyond contraception.

Should women supplement iron, especially during menstruation?

Active women should be cautious about low ferritin levels; a level of 20-25 might be considered 'normal' but 50 is preferable. If ferritin is low, taking an iron supplement every other day for 10 days, starting on the first day of bleeding, can significantly improve absorption and maintain stores. Iron needs differ across the menstrual cycle due to hepcidin fluctuations.

How should women approach deliberate cold exposure?

Women often benefit more from cold water exposure at a slightly warmer temperature, around 16°C (55-56°F), to avoid severe physiological shutdown compared to intensely cold temperatures. While cold can be beneficial for mood and alertness, it's recommended to do it separately from resistance training (not within 8 hours after) to avoid inhibiting strength and hypertrophy gains.

What is the 'Sims Protocol' for performance enhancement using sauna after training?

After a resistance or cardiovascular training session, hydrate modestly (8-16 oz of water with a pinch of salt), then enter a Finnish sauna (185-210°F) for up to 30 minutes. This extends the training stimulus and induces a passive dehydration that can stimulate EPO and increase blood volume, akin to altitude training, thereby improving cardiovascular effort and blood circulation for muscle metabolism and heat loss.

What are the key supplements for women, and how should adaptogens be used?

Key supplements include 3-5g CreaPure Creatine Monohydrate daily, 2,000-5,000 IUs Vitamin D3, and high-quality protein powder. Adaptogens like Schisandra, Ashwagandha, and Holy Basil (Tulsi) can help regulate stress, focus, and sleep. Schisandra can be used in the morning for focus; calming adaptogens like Ashwagandha (cycled for high doses) or Tulsi are best in the late afternoon or evening to lower cortisol before sleep.

What is the most efficient training for women over 50 for healthspan and lifespan?

To maximize healthspan and lifespan, women over 50 should focus on 10 minutes of jump training three times a week for bone mineral density, heavy resistance training for strength, and sprint interval training for metabolic and cognitive benefits. Meeting daily protein targets (1-1.2g per pound of body weight) is crucial to support muscle and body composition.

How can younger women (20-40) optimize their training for health and longevity?

Younger women should prioritize resistance training (to failure, periodized) and incorporate high-intensity work that produces lactate. This early exposure to lactate metabolism and high-intensity stress helps to preserve glycolytic fibers and attenuate cognitive decline later in life. Training should be enjoyable to ensure consistency.

Key Moments

Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

Andrew Huberman

Science & Technology4 min read149 min video

Jul 22, 2024|2,245,531 views|47,632|2,720

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Key Moments

TL;DR

Dr. Stacy Sims on female physiology, optimizing exercise, nutrition, and hormones for health and performance.

Key Insights

Intermittent fasting and time-restricted eating can be detrimental to active women due to hormonal regulation and stress response.

Fasted training, especially with caffeine, exacerbates stress and can impair performance and hormonal balance in women.

Resistance training is crucial for women's health span and lifespan, with varied approaches recommended across age groups.

Women experience significant hormonal shifts during perimenopause and menopause, necessitating adjustments in training and nutrition.

Temperature exposure (sauna, cold water) has distinct benefits and risks for women compared to men, with heat often being more advantageous.

Understanding and tracking the menstrual cycle is key for women to tailor training and nutrition for optimal performance and well-being.

Oral contraceptives can significantly impact a woman's hormonal profile and physiological response to training, with effects varying by type.

Optimizing nutrition, particularly adequate protein intake, is essential for recovery, muscle maintenance, and hormonal balance in women.

Supplements like creatine and Vitamin D3, alongside adaptogens and protein powder, can support women's health across different life stages.

THE IMPACT OF HORMONES AND CYCLES ON NUTRITION AND FITNESS

Dr. Stacy Sims emphasizes that women's hormonal cycles significantly influence their nutritional and fitness needs. Unlike men, women have more oxidative muscle fibers, making them inherently more metabolically flexible. Intermittent fasting or prolonged fasted training can increase cortisol and perturb kisspeptin neurons, disrupting endocrine function, thyroid regulation, and luteinizing hormone pulses. This stress response is particularly detrimental when combined with training, leading to decreased intensity capacity and potential hormonal dysregulation. Women, especially those in perimenopause, need to fuel appropriately to manage stress and support physiological functions.

OPTIMIZING TRAINING ACROSS THE LIFESPAN

Training recommendations for women vary by age and hormonal stage. Younger women (20-30) can focus on movement quality and train to failure for strength and hypertrophy. In their 30s, the focus shifts to heavier work and periodization. For women in their 40s and beyond, especially during perimenopause, emphasizing heavy lifting with repetitions in reserve is crucial for maintaining strength and mitigating age-related loss of lean mass and bone density. Simple interventions like jump training, heavy resistance training, and sprint interval training are highlighted for their benefits in bone health and overall function.

NUTRITION STRATEGIES FOR TRAINING AND RECOVERY

Adequate fueling is paramount for women, especially around training. A small pre-workout intake of around 15 grams of protein (with carbs for cardio) can signal to the brain that nutrition is available, blunting cortisol and enhancing workout capacity. Post-training, women in their reproductive years need about 35 grams of quality protein within 45 minutes, while perimenopausal women may need 40-60 grams due to anabolic resistance. Carbohydrate intake post-exercise is also important for glycogen replenishment, with women having a tighter window for recovery compared to men.

THE ROLE OF TEMPERATURE THERAPY AND SUPPLEMENTATION

Dr. Sims suggests heat exposure, like saunas, is generally more beneficial for women than cold water immersion, particularly for managing perimenopausal symptoms like hot flashes. While cold water can be helpful for open-water swimmers, a temperature around 16°C is recommended for women to invoke desired adaptations without severe constriction. For performance enhancement, post-resistance training sauna exposure can increase blood volume and red blood cell production by inducing mild dehydration. Key supplements for women include creatine (3-5g/day), Vitamin D3 (2-5k IU/day), quality protein powder, adaptogens like ashwagandha and shisandra, and potentially iron if ferritin levels are suboptimal.

UNDERSTANDING HORMONAL CONTRACEPTIVES AND MENSTRUATION

Oral contraceptives (OCs) significantly alter a woman's hormonal profile, downregulating ovarian function and affecting hormone levels differently than natural cycles. The impact on training adaptation is varied and depends on the type of OC. Some research suggests OCs can increase inflammation and oxidative stress, though long-term effects on adaptation are still being studied. OCs can also influence the amygdala, potentially affecting risk-taking behavior. For women not on OCs, tracking the menstrual cycle is vital, with the low-hormone phase (follicular) often being optimal for high-intensity training, while the luteal phase may require more attention to nutrition and recovery due to increased cortisol and pro-inflammatory responses.

HOLISTIC HEALTH: SLEEP, STRESS MANAGEMENT, AND PREGNANCY

Sleep is crucial, with women experiencing more significant changes in sleep architecture and quality during the luteal phase and perimenopause due to hormonal fluctuations affecting serotonin and melatonin. Managing stress, including through adaptogens, is key. During pregnancy, women are encouraged to stay active, maintaining fitness without pushing for gains, as their bodies naturally downregulate anaerobic capacity while expanding blood volume. While heat exposure like moderate hot yoga may be beneficial, extreme heat and prolonged cold exposure should be approached with caution. The overarching message is to listen to one's body and focus on intrinsic self-awareness to optimize health and longevity.

Mentioned in This Episode

●Supplements

●Software & Apps

●Tools

●Companies

●Concepts

●People Referenced

Female-Specific Exercise & Nutrition Guide

Practical takeaways from this episode

Do This

Ingest some protein (15g or more) and maybe 30g carbs before high-intensity training to prevent cortisol spikes and get better adaptations.

Consume 35g-60g of high-quality protein within 45-60 minutes post-training (adjust for age) to halt breakdown and initiate repair.

Track your menstrual cycle to understand your body's patterns and adapt training/nutrition accordingly.

Prioritize resistance training 3-4 times/week, focusing on compound movements and working to failure (younger women) or lifting heavy (older women).

Incorporate true high-intensity interval training (1-4 minutes at 80%+ intensity) or sprint interval training (30 seconds maximal effort) 1-2 times/week.

Utilize heat exposure (e.g., Finnish sauna at 185-210°F for up to 30 minutes post-training) to enhance performance through increased blood volume.

Take 3-5g of CreaPure Creatine Monohydrate daily for brain, mood, and gut health, noting potential water weight gain is usually intramuscular not subcutaneous bloat.

Supplement 2,000-5,000 IUs of Vitamin D3 daily based on sun exposure.

Consider adaptogens like Schisandra for focus, and Ashwagandha or Holy Basil (Tulsi) in the late afternoon for calmness and sleep (cycle high doses of Ashwagandha).

Maintain activity during pregnancy; listen to your body and focus on maintenance, not gains. Hot yoga (around 100°F) is generally not detrimental.

For women over 50, engage in jump training (10 minutes, 3 times/week) for bone density, heavy resistance training, and sprint interval training.

Aim for 1-1.2 grams of protein per pound of body weight daily from diverse sources and ensure a significant diversity in gut microbiome through fiber-rich, colorful fruits and vegetables.

Avoid This

Avoid intermittent fasting or prolonged fasted training, especially for active women, due to increased cortisol and potential endocrine disruption.

Do not default to moderate-intensity cardio (like Orange Theory, F45, SoulCycle) as the primary training for body composition or longevity, as it raises cortisol without sufficient adaptive hormonal responses.

Do not combine cyclic hyperventilation with breath holds and water exposure (cold or warm) due to drowning risks.

Do not solely rely on heart rate variability as an indicator of training readiness during the menstrual cycle, as it can fluctuate for other reasons.

Avoid extreme cold water immersion (below 50°F) unless specifically adapted for events like open water swimming; opt for 55-56°F for general benefits.

Do not engage in deliberate cold exposure (submersion) within 8 hours after resistance training if your goal is strength and hypertrophy, as it can inhibit gains.

Do not assume oral contraceptive pills are without significant systemic effects beyond contraception; be aware of potential impacts on inflammation, mood, and brain development in young girls.

Avoid ultra-processed foods as primary carbohydrate sources, especially outside the immediate post-training window.

Common Questions

Intermittent fasting, especially prolonged fasts, can be detrimental for active women, increasing stress (cortisol) and disrupting kisspeptin neurons which regulate appetite and hormones. Women are already more metabolically flexible due to more oxidative fibers, so extended fasting often doesn't provide the same benefits as for men and can lead to obesogenic outcomes if not aligned with circadian rhythms.

Topics

Strength Training Bone Density Brain-Health Health & Longevity Nutrition & Diet Human Performance Cardiovascular Health Menstrual Cycle Training Hormone Health Exercise Optimization Cortisol Regulation Female Physiology Perimenopause Training Menopause Training Supplementation Strategies

Mentioned in this video

People

Kelly Starrett

An expert whose mobility work is recommended for learning movement patterns and addressing sticking points before resistance training.

Abby Smith-Ryan

A researcher from UNC who conducted specific work on carbohydrate and protein intake before strength or cardio training.

Stacy Sims

An exercise physiologist and nutrition scientist, and a world expert in female-specific training and nutrition protocols.

Margaret Sanger

A feminist activist who, along with Katherine McCormick, funded the development of the birth control pill.

Wim Hof

Known for his breathing and ice bath methods. A cautionary note is given against combining cyclic hyperventilation with breath holds in water due to drowning risks.

Tracii Kennedy

A colleague and friend who did PhD and post-research on jump training for improving bone mineral density.

Katherine McCormick

Mentioned as part of the McCormick family and a funder, along with Margaret Sanger, of the development of the birth control pill.

Supplements

CreaPure

A German company that produces creatine using a water-based wash, which is preferred to avoid side effects like gastric distress associated with acid-based washes from other brands.

L-Theanine

A supplement mentioned for improving sleep hygiene, possibly stacked with Rhodiola to promote relaxation.

Rhodiola Rosea

An adaptogen suggested to be stacked with theanine to help with relaxation and sleep.

Creatine monohydrate

Recommended for women of all ages at 3-5 grams per day for brain, mood, and gut health. Emphasized to choose CreaPure brand to avoid gastric distress from acid-based production.

Ashwagandha

An adaptogen that blunts cortisol levels. Recommended to cycle when taking high doses to avoid potential issues with liver and thyroid. It is described as calming.

Chandra

An adaptogenic plant described as beneficial for focus and function by regulating dopamine, serotonin, and cortisol. Can be taken in the morning or as an afternoon pick-me-up without interfering with sleep.

Medicinal Mushrooms

Two types of medicinal mushrooms recommended as adaptogens for women.

Vitamin D3

Highly important for cardiovascular, muscle, brain health, and for absorbing and maintaining iron stores. Recommended dosage is 2,000 to 5,000 IUs daily, depending on sun exposure.

Tulsi

An adaptogen recommended for women, notably for its calming effects.

Apigenin

A chamomile extract mentioned as a supplement for sleep hygiene.

Companies

Planet Fitness

Applauded for making resistance training accessible to beginners through circuit machines, helping to lower the barrier to entry for weight training.

SoulCycle

A spin class model that, while popular, may put women in moderate intensity training that doesn't provide optimal health and body composition benefits.

Orange Theory

A fitness class model criticized for putting women in moderate intensity training, which can raise cortisol without beneficial post-exercise hormone responses.

Software & Apps

Waking Up App

A meditation app offering guided meditation programs, mindfulness training, and Yoga Nidra sessions.

Concepts

Endometriosis

An inflammatory disease that can be attenuated by deliberate cold exposure, particularly around ovulation, over several menstrual cycles.

Kisspeptin Neurons

Specific neurons in the brain, with two distinct areas in women controlling appetite, luteinizing hormone, estrogen, and thyroid. Perturbations from lack of food can downregulate them, impacting endocrine function and overall health for women.

Tools & Products

Yoga Nidra

A meditation technique also known as non-sleep deep rest, useful for restoring mental and physical vigor without the tiredness of a conventional nap.

Drugs & Medications

Oral Contraceptive Pill

Birth control designed to downregulate ovarian function. Discussed in terms of its historical development, various generations of progestin doses, impacts on inflammation, oxidative responses, and changes in brain structures like the amygdala.