Today’s guest is Dr. Stacy Sims. Stacy is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. She has directed research programs at Stanford and others focusing on female athlete health and performance and pushing the dogma to improve research on all women. during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson’s book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Dr. Sims has published over 70 peer-reviewed papers, several books and is a regularly featured speaker at professional and academic conferences, including those by USOC and USA Cycling.


Today on the show we discuss: why women are not “small men,” how to know if your hormones are causing health issues, the signs of early menopause, how to optimize your health and hormones during the pre, peri and post menopausal stages, why women need more carbohydrates, how to customize your diet and exercise choices based on your age and hormonal needs, why you may want to think twice about intermittent fasting and much more. 


Thanks to today’s sponsor:

House of Macadamias:

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What to Listen For:

  • 00:00 Intro
  • 00:23 “women are not small men”
  • 02:26 Female hormones (estrogen and testosterone)
  • 04:34 Signs of low levels of estrogen
  • 07:55 Mental health vs. hormones 
  • 09:44 What a healthy menstrual cycle looks like 
  • 12:27 Diet & exercise tips for women in their 20’s and 30’s
  • 19:38 Doing exercise classes everyday won’t help you burn fat   
  • 22:29 Why does chronic stress lead to weight gain?
  • 23:59 Why you’re likely not losing body fat
  • 26:30 The dangers of fasting  
  • 29:59 How much protein?
  • 32:28 Women need more carbs 
  • 36:15 Healthy body fat percentage
  • 40:29 When can excess body fat cause health issues? 
  • 41:57 How women should program their interval training
  • 46:59 Optimizing your health during peri/post menopause 
  • 51:53 Injury prevention 
  • 54:36 Nutrition tips for peri/post menopause 
  • 56:28 Hormone therapy doesn’t change body composition 
  • 58:29 Supplements to consider 


Episode Resources:

Stacy | Website, Instagram



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