About this video

• Video Title: Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims
• Channel: Andrew Huberman
• Speakers: Andrew Huberman, Dr. Stacy Sims
• Duration: 02:28:38

Overview

This video features an interview with Dr. Stacy Sims, an exercise physiologist and nutrition scientist, who specializes in female-specific training and nutrition. The discussion covers a wide range of topics including the impact of the menstrual cycle on fitness and nutrition, perimenopause and menopause, strategies for resistance and cardiovascular training across different age groups, and the role of hormones in female health and performance. Dr. Sims also shares insights on supplements, sleep, and the importance of listening to one's own body.

Key takeaways

• Intermittent Fasting and Women: Intermittent fasting can be detrimental to active women due to higher oxidative fiber content, potentially increasing cortisol and perturbing key hormones like luteinizing hormone and thyroid hormones.
• Training Intensity and the Menstrual Cycle: The low hormone phase (days 1 to ovulation) is generally more optimal for accommodating stress, high-intensity work, and achieving personal records. The luteal phase (post-ovulation to menstruation) is associated with increased cortisol and a pro-inflammatory response, suggesting a need for more nutrition and careful stress management.
• Strength Training for Longevity: For women over 40, emphasizing heavy lifting with repetitions in reserve is crucial for maintaining strength and power, which supports central nervous system function, cognitive health, and longevity. This contrasts with younger women who can train to failure for hypertrophy and strength gains.
• Polzarized Training: Optimal training involves polarizing efforts: high-intensity work (e.g., sprints, heavy resistance training) for adaptation and very low-intensity recovery (e.g., walking) to avoid excessive stress and manage recovery. Moderate-intensity, prolonged exercise is generally less effective for women, particularly those over 40.
• Supplementation and Hormonal Health: Supplements like creatine and Vitamin D3 are highlighted for their benefits across age groups. Adaptogens such as ashwagandha and shisandra can help manage cortisol and improve focus, with timing being crucial for their effectiveness, especially concerning sleep.

For women in their 20s-40s, the focus is on building a strong foundation with three to four resistance training sessions per week, incorporating compound movements and potentially training to failure to increase strength and hypertrophy. They can also include one to two high-intensity interval training (HIIT) sessions per week.

For women over 50, the emphasis shifts to strength, bone density, and proprioception for longevity. Recommendations include three to four sessions of resistance training per week, prioritizing heavier lifting with repetitions in reserve, and incorporating jump training (low volume, high impact) three times a week to improve bone mineral density. Sprint interval training is also beneficial for maintaining glycolytic capacity, which supports brain health and attenuates cognitive decline. The key is to train heavy and focus on external stressors to adapt the body, rather than solely on hypertrophy.

Dr. Sims advises cycling ashwagandha, especially when taking high doses, due to potential issues with the liver and thyroid if taken for too long. She suggests that the dosage and timing of adaptogens like ashwagandha should be tailored to individual symptoms and goals. For instance, if the goal is to manage cortisol and improve sleep, taking it in the late afternoon (around 4 PM) can be beneficial. If the goal is brain focus, it can be taken in the morning.

The "10-minute rule" is a strategy Dr. Sims suggests for women to assess their readiness to train, particularly during challenging phases of the menstrual cycle. If a woman wakes up feeling awful and unsure about a planned workout, she should commit to just 10 minutes of the activity. If after those 10 minutes, she still feels terrible and cannot hit the intended intensities, she should switch to a more recovery-focused activity. If she feels capable, she can continue with the planned workout. This approach allows for listening to the body and adjusting training accordingly without completely skipping a session.