In this episode, my visitor is Dr. Stacy Sims, Ph.D., an exercise physiologist, nourishment scientist, and professional in female-specific nutrition and training for efficiency, longevity, and health and wellness. We discuss which workout and nourishment procedures are perfect for females based on their age and certain objectives.
We review whether women ought to train not ate, when and what to consume pre- and post-training, and how the menstruation cycle influences training and nourishment demands. We also describe how to utilize a combination of resistance, high-intensity, and sprint period training to efficiently boost body structure, hormonal agents, and cardiometabolic wellness, balance out cognitive decline, and advertise durability.
We additionally go over supplements and caffeine, the unique rest demands of females based on age, whether ladies ought to make use of calculated cold exposure, and just how saunas can boost signs and symptoms of hot flashes and benefit athletic performance. Dr. Sims tests usual false impressions regarding ladies’s health and wellness and clarifies why particular sorts of cardio, caloric limitation, and low-protein diet regimens can be dangerous to females’s metabolic health.
Listeners will find out a wide range of workable details on just how to boost their training and nourishment to boost their health and wellness and just how to age with better wheelchair, vigor, and capacity.
Gain access to the full program notes for this episode: https://www.hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity
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* Dr. Stacy Sims *.
Web site: https://www.drstacysims.com.
Publications: https://www.drstacysims.com/booksandmore.
TEDx Talk: https://www.youtube.com/watch?v=e5LYGzKUPlE.
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LinkedIn: https://www.linkedin.com/in/stacy-t-sims-phd.
* Timestamps *.
00:00:00 Dr. Stacy Sims.
00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up.
00:07:03 Intermittent Fasting, Exercise & Women.
00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training.
00:17:25 Reps aside, Rate of Perceived Exertion (RPE); Age & Women.
00:21:06 Pre-Training Meal & Brain, Kisspeptin.
00:26:45 Post-Training Meal & Recovery Window.
00:29:59 Sponsor: AG1.
00:31:48 Hormones, Calories & Women.
00:34:24 Women, Strength Improvements & Resistance Training.
00:39:10 Tool: Women & Training Goals by Age Range.
00:44:16 Women, Perimenopause, Training & Longevity.
00:47:14 Women & Training for Longevity, Cardio, Zone 2.
00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training.
00:58:23 Perform with Dr. Andy Galpin Podcast.
00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability.
01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle.
01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle.
01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD.
01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes.
01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle.
01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra.
01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes.
01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”.
01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene.
01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3.
01:57:21 Protein Powder; Adaptogens & Timing.
02:00:11 Pregnancy & Training; Cold & Hot Exposure.
02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity.
02:09:38 Tool: Women in 20s-40s & Training, Lactate.
02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery.
02:17:22 Training for Longevity, Cellular & Metabolic Changes.
02:19:30 Nutrition, 80/20 Rule.
02:23:30 Listening to Self.
02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter.
#HubermanLab #Fitness #Nutrition.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com.
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