The guest
Dr. Stacy Sims: Exercise physiologist and nutrition scientist who is a world expert in training and nutrition specifically for women. She has authored more than 100 peer-reviewed studies and developed female-specific protocols used by professional sports teams.
What this episode covers
Andrew Huberman interviews Dr. Stacy Sims on how female physiology changes nutrition and training needs across the lifespan. They cover why fasted training and intermittent fasting tend to harm active women, how to fuel before and after workouts, and how the menstrual cycle, perimenopause, and menopause reshape what training works. Sims makes the case for polarized training, heavy resistance work plus true high-intensity intervals, with easy walking for recovery, over the moderate-intensity cardio most women default to. They also dig into birth control, iron, caffeine, cold and heat exposure, a sauna protocol that boosts blood volume, supplements like creatine and adaptogens, and training during pregnancy.
Recommended on this episode
ProductRecommended
Schisandra (adaptogen)
Schisandra chinensis
“I put it in my morning coffee”
“Shandra is another really well-studied adaptogen and I have friends who say it's like Aderall where you take it and it's immediate fun focus and function”— Stacy Sims
ProductRecommended
Creatine monohydrate (CreaPure)
CreaPure / AlzChem
“the number one is creatine ... it's really important”
“the number one is creatine creatine for women doesn't matter what age it's really important we're seeing a lot for brain mood”— Stacy Sims
Also referenced (named, not recommended)
ProductReferenced
Ashwagandha
“looking at the different adaptogens ashanda is a good one holy basil or Tulsi is another one”— Stacy Sims
ProductReferenced
Holy Basil (Tulsi)
“ashanda is a good one holy basil or Tulsi is another one Shandra and then getting into some of your medicinal mushrooms”— Stacy Sims
ProductReferenced
Lion's Mane
“getting into some of your medicinal mushrooms Lions man Rishi those are the two big ones that I look to”— Stacy Sims
ProductReferenced
Reishi
“medicinal mushrooms Lions man Rishi those are the two big ones that I look to and often have women use”— Stacy Sims
ProductReferenced
L-Theanine
“looking at things like eleanine and appenine and looking at your room temperature and the screens”— Stacy Sims
ProductReferenced
Apigenin
“looking at things like eleanine and appenine and looking at your room temperature and the screens”— Stacy Sims
ProductReferenced
Rhodiola
“We can also look at using some adaptogens the Rola stacked with theanine um and looking at the cold temperature”— Stacy Sims
ProductReferenced
Beta-alanine
“the track stack which has beta alanine and not ephedrine is really good at encouraging an extra top end effect”— Stacy Sims
ProductReferenced
Protein powder
“protein powder a really good high quality uh because the amount of protein that women should be getting is often difficult to eat”— Stacy Sims
BookReferencedISBN verified
Protocols: An Operating Manual for the Human Body
Andrew Huberman
“I have a new book coming out it's my very first book it's entitled protocols and operating manual for the human body”— Andrew Huberman
Big reveals from this episode
- Sims says intermittent fasting is very detrimental for active women unless they have PCOS or another subclinical issue, because women are already metabolically more flexible than men.
- Women have two areas of kisspeptin neurons versus one in men, so going unfueled disregulates thyroid and luteinizing hormone within about four days.
- She calls out Orange Theory, F45, and Soul Cycle as inappropriate for the women they market to, moderate intensity that drives cortisol without triggering the beneficial hormone response.
- The belief that high-intensity training disrupts the menstrual cycle is a myth, it is underfueling, not the training, that causes problems.
- A 2024 study found oral contraceptives change the amygdala and increase fear; reversible in adults but unknown for developing young girls.
- Huberman warns half a piece of nicotine gum is dangerously pleasant and habit-forming, and a dermatologist told him it is terrible for skin.
- Sims shares a post-training sauna protocol (up to 30 min, slight dehydration) that expands blood volume like altitude training, for both men and women.
- Jump training three times a week for 10 minutes has moved women from osteopenia to normal bone density over four months.
Worth remembering
- Endocrine dysfunction tipping point is ~15 calories per kg of fat-free mass for men but ~30 for women, women need far more fuel.
- Reproductive-age women need ~35g of leucine-rich protein within 45 min post-workout; perimenopausal women need 40-60g due to anabolic resistance.
- Women's metabolism returns to baseline within ~60 minutes after training, versus up to 3 hours for men, giving women a tighter recovery window.
- Only about 15g of protein is needed before strength training; add 30g of carbohydrate for cardio up to an hour.
- Ice baths are too cold for women; ~16°C (55-56°F) gives the dopamine response without severe vasoconstriction.
- Sims prefers true Finnish sauna over infrared, which warms the skin but not the core, and notes sauna heat can shut down hot flashes.
- Recommended creatine dose is 3-5g monohydrate daily; she favors CreaPure because its water-based wash causes fewer GI side effects than acid-washed versions.
- Women lose about one-third of their bone mass at the onset of menopause without intervention.
- A pilot study found deliberate cold exposure around ovulation for 10 days over three cycles attenuated endometriosis.
- Sims recommends women target roughly 1 to 1.2g of protein per pound of body weight (about 2-2.3g/kg) per day.
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