From: hubermanlab
In a recent episode of the Huberman Lab Podcast, Dr. Andrew Huberman discusses with Dr. Stacy Sims, an exercise physiologist and nutrition scientist, the critical differences and considerations in designing exercise and nutrition protocols for women. Dr. Sims emphasizes tailoring fitness and nutrition approaches to the physiological and hormonal needs that vary across different life stages for women, including considerations during the menstrual cycle, perimenopause, and menopause.
Hormonal Considerations in Training and Nutrition
Dr. Sims points out the impact of hormonal fluctuations on women’s fitness and nutrition needs. She discusses how menstrual cycles, perimenopause, and menopause critically influence these requirements. She explains the importance of designing individualized programs that not only consider a woman’s life stage but also her specific goals and physiological responses to exercise and nutrition.
Intermittent Fasting and Women
A significant takeaway from the discussion is concerning intermittent fasting. Dr. Sims advises that while men might handle fasting better due to their metabolic differences, women, especially active women, might experience detrimental effects, such as hormonal imbalances, if intermittent fasting is not approached correctly. She suggests instead fueling appropriately before exercise to optimize performance and recovery rather than engaging in fasted training. She emphasizes on blood sugar management, particularly during the luteal phase of the menstrual cycle, to prevent stress-induced imbalances in cortisol levels [00:08:03](00:08:03).
Exercise Recommendations Across Life Stages
Dr. Sims discusses how exercise should be approached differently as women age, considering both hormonal changes and aging physiology.
Young and Reproductive-Aged Women
For women in their reproductive years (20-40 years), Dr. Sims recommends a combination of resistance training to failure for muscle gain and high-intensity interval training (HIIT) for cardiovascular benefits. This is a pivotal time to build strength and endurance, focusing on varied workout routines for optimal fat burning and overall health [00:38:21](00:38:21).
Women Approaching Menopause
As women age into their 40s and beyond, and enter the perimenopausal stage, the physiological shifts necessitate heavier lifting with fewer reps reserved to combat muscle loss due to drops in estrogen levels. Dr. Sims highlights the importance of these adjustments to help maintain muscle mass and bone density as estrogen levels fluctuate significantly through menopause [00:41:55](00:41:55).
Post-Menopausal Women
For women beyond menopausal transition, Dr. Sims suggests maintaining a focus on building strength and supporting cardiovascular health with a significant emphasis on polarizing training, ensuring they include both very high-intensity workouts and less strenuous activities such as walking for recovery periods [01:47:16](01:47:16).
Nutritional Guidance for Women
Protein and Menstrual Cycle Considerations
Women should aim for higher protein intake tailored to their activity level and life stage. Dr. Sims mentions the importance of adjusting macronutrient intake according to menstrual phases—especially increasing complex carbohydrates during the luteal phase to manage increased metabolic demands and moderate cortisol levels [01:02:24](01:02:24).
Supplements
Dr. Sims also emphasizes the role of supplements like creatine for muscle health, vitamin D for bone and immune support, and adaptogens to manage stress-related cortisol impacts with appropriate timing and dosage [01:50:33](01:50:33).
Exercise Nuances
Dr. Sims stresses the necessity of addressing both strength and cardiovascular conditioning, adjusting intensity according to life stages and hormonal status to maintain optimal health and fitness levels [00:38:05](00:38:05).
Through Dr. Sims’ insights, it’s clear that women’s exercise and nutrition plans benefit from tailored, life-stage-specific strategies that accommodate hormonal fluctuations, promoting better health span and longevity.