In Episode #248, nutrition scientist and exercise physiologist Dr Stacy Sims joins me to examine the scientific literature on nutrition and exercise for women, providing tips for women across all stages of life.

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There is a vast gap in the literature when it comes to studying the effects of exercise and nutrition for women. With scientific consensus and recommendations largely rooted in studies based on men, there is a long way to go in terms of both research and science communication on this topic. Dr Stacy Sims comes to this conversation with a wealth of knowledge, providing insight into why the literature is shaped this way and how women can eat and exercise for better outcomes.

Stacy T. Sims, MSc, PhD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionise exercise nutrition and performance for women. She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women. Dr Sims is internationally recognised as leader in on sex differences in training, exercise, and health, pioneering a larger shift in research on women.

This incredibly detailed conversation spans everything from the perception of women in research to case studies on hypothetical people. Dr Sims breaks down how the menstrual cycle and birth control affect training and other health factors, highlighting the benefits of cycle tracking. We discuss types of training, RED-S, supplementation, and body fat percentage. Dr Sims also provides useful tips for women at all stages of life, including pregnancy, postpartum, perimenopause, menopause, and post-menopause.

Specifically, we discuss:

00:00 - Intro
02:00 - Dr. Stacy Sims' academic journey
05:38 - Female physiology
09:12 - Implications of applying results of male-centric studies to women
16:29 - Physiological makeup between genders & customizing training regimes
20:53 - Physiological disparities between genders
24:14 - Balanced diet and exercises tailored for menstrual cycle
34:43 - Ideal training programs tailored for menstrual cycle of a 30-year-old woman
1:06:11 - Safe pregnancy workouts
1:13:25 - Achieving balance through nutrition, diet, and supplementation in your 30s
1:27:55 - Female bodybuilding: androgenic compounds and hormones
1:32:06 - Contraception and exercise performance/training
1:38:04 - Optimizing exercise postmenopausal: strategies for a 60-year-old woman
1:51:44 - Training, nutrition, and supplementation beyond the age of 60
1:56:52 - Dietary fat intake in your 30s and 60s
1:59:52 - Outro

I’m grateful to have had Dr Sims on the show to shine a light on a topic that is not widely addressed. I hope this conversation helps you understand how you can work with your body to maximise your results, and if this episode doesn’t apply directly to you, serves as an important reminder that no two bodies are the same.

Connect with Dr Stacy Sims:

- Instagram:   / drstacysims  
- Facebook:[  / drstacysims  
- Website: https://www.drstacysims.com/
- Books: https://www.drstacysims.com/booksandmore
- TikTok:   / drstacysims  

If you have any additional questions you would like answered in the future, let me know in the comments.

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Enjoy, friends.

Simon

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