This Huberman Lab podcast features exercise physiologist and nutrition scientist Dr. Stacy Sims. The discussion centers on female-specific training and nutrition strategies for optimizing health, performance, and longevity across different life stages, including the menstrual cycle, perimenopause, and menopause. The podcast debunks common myths and provides science-backed protocols.
Menstrual Cycle and Training: The menstrual cycle significantly impacts training response. The low-hormone phase (pre-ovulation) is optimal for high-intensity workouts, while the high-hormone phase (luteal phase) requires more carbohydrate and protein intake to manage increased cortisol and inflammation. Individual tracking of cycles is crucial for personalized training.
Nutrition and Training for Women: Women generally have higher oxidative fibers, meaning fasted workouts or prolonged fasting are less beneficial and can increase cortisol. Pre-workout nutrition is key, especially for high-intensity exercise, with 15 grams of protein sufficient for strength training and 30 grams of carbs added for cardiovascular workouts. Post-workout, 35-40 grams of protein within 45 minutes is recommended for reproductive-aged women, increasing to 40-60 grams for perimenopausal women.
Age and Training: Training strategies should adapt with age. Younger women can train to failure, while older women should prioritize heavier lifting with fewer reps in reserve to maintain strength and bone density. Perimenopause (late 40s-early 50s) marks a significant hormonal shift, necessitating a focus on polarized training (high-intensity and low-intensity) to manage hormonal fluctuations.
Supplements: Creatine (5 grams daily), Vitamin D3 (2,000-5,000 IU daily), and protein powder are beneficial supplements. Adaptogens like Ashwagandha, Holy Basil, and Schisandra can help manage stress and improve focus but should be cycled.
Polarized Training: This approach combines high-intensity interval training (HIIT) with low-intensity recovery periods to optimize both cardiovascular health and muscular adaptations, crucial for longevity and hormone balance in women. HIIT should involve short bursts of maximal effort (30 seconds or less) with longer recovery periods, unlike prolonged moderate-intensity exercise.
The words "fast" or "fasting" appear numerous times in the transcript. To provide you with the most useful information, I need to know what kind of information you are looking for. Do you want:
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The terms "fast" and "fasting" are primarily used in the context of intermittent fasting and fasted workouts. Dr. Sims emphasizes that these approaches are generally not recommended for women due to their impact on hormone levels and stress response.
Here's a breakdown of the context:
Detrimental Effects on Women: Dr. Sims explains that intermittent fasting, particularly prolonged fasting or fasting until noon, is detrimental for most women because they possess more oxidative muscle fibers and are already metabolically flexible. This type of fasting increases cortisol levels and hinders the body's ability to reach sufficient training intensities to stimulate positive hormonal responses (growth hormone and testosterone). The disruption of kisspeptin neurons in the brain, which regulate appetite and hormone production in women, is a key concern. This negative impact is exacerbated when combined with fasted training.
Exception for Specific Conditions: The only exceptions cited are women with PCOS or other metabolic conditions, where fasting might be a strategic intervention.
Comparison to Time-Restricted Eating: Dr. Sims distinguishes between intermittent fasting (long periods without food) and time-restricted eating (eating within a shorter window, aligned with the circadian rhythm). Time-restricted eating, when appropriately timed, is seen as more beneficial than intermittent fasting for women.
Impact on Training Intensity: Fasted training, combined with caffeine, further increases cortisol and sympathetic drive, preventing women from reaching the necessary intensities for strength and power gains in resistance training and high-intensity workouts. It can lead to a 2-5% reduction in training effectiveness compared to fueled workouts.
Cortisol Response: The detrimental effects of fasting and fasted training are primarily attributed to the increased cortisol response in women, which is not balanced by sufficient post-exercise hormonal responses if fuel is lacking.
Overall, the prevailing message is that while some men might benefit from intermittent fasting, it's generally not advisable for women outside of specific medical conditions. The focus should be on aligning eating patterns with the circadian rhythm and fueling the body appropriately to support training goals and mitigate hormonal imbalances.
