Stacy Sims 1 source tracked
Exercise physiologist and nutrition scientist specializing in female-specific training, nutrition, and health across the lifespan.
About Stacy Sims →
Stacy T. Sims is an exercise physiologist and nutrition scientist whose research focuses on sex differences in training, exercise, and nutrition, with an emphasis on female athletes and women's health across the lifespan. She has held research and academic positions at Stanford University, Auckland University of Technology (AUT), and the University of Waikato in New Zealand. She is the author of the books ROAR and Next Level, and is known for her TEDx talk "Women Are Not Small Men," which argues that female physiology requires sex-specific approaches to training and nutrition rather than protocols extrapolated from male research.
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If you wake feeling awful, train for 10 minutes — if you still can't hit intensity, scale back to recovery work.
“give yourself 10 minutes
HL▶ 1:05:50Dosage10 min trial then adjustCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Ashwagandha as a calming adaptogen, taken in late afternoon when cortisol dips, to support sleep.
“Ashwagandha is a good one
HL▶ 1:58:00DosageLate afternoon (~4pm) when cortisol dipsCaveatsShould be cycled; concerns about liver/thyroid at high doses long-termCertaintyexplicitrecommendation -
Organic (prompted)
For a single hormone blood test, do it 5-7 days before next period (mid-luteal); for a second test, day 2 of bleed.
“five to seven days before her next period starts
HL▶ 1:18:40DosageMid-luteal (5-7 days before period); second test day 2 of bleedCertaintyexplicitrecommendation -
Deliberate cold exposure starting around ovulation, held for 10 days over 3 cycles, attenuated endometriosis in pilot study.
“attenuated the endometriosis
HL▶ 1:40:50DosageStarting around ovulation, 10 days, across 3 cyclesCaveatsPilot studyCertaintyhedgedrecommendation -
Organic (prompted) In a protocol
Multi-joint compound lifts (squats, deadlifts, presses) should form the basis of resistance training, especially for women 30+.
“let's do some compound movements
HL▶ 42:00Certaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Creatine is the #1 supplement for women across all ages — supports brain, mood, and gut health; prefer Creapure brand.
“number one is creatine
HL▶ 1:56:00Dosage3-5 g/dayCaveatsPrefer Creapure (water-based wash) over acid-washed creatine to avoid GI distress; no evidence creatine causes hair lossCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Women should aim for ~1-1.1 g protein per pound bodyweight (~2-2.3 g/kg) daily for muscle and longevity.
“1 to 1.1 grams per pound
HL▶ 2:08:40Dosage1-1.1 g/lb (2-2.3 g/kg) per dayCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol Alternative
EMOM-style circuit: 4 exercises performed nearly continuously each minute, 1 min off, repeat 3x as HIIT format.
“every minute on the minute
HL▶ 2:16:50Dosage4 exercises × ~50 sec each + 10 sec transition, 1 min off, ×3 roundsCertaintyexplicitrecommendation -
Organic (prompted)
Stay active during pregnancy — resistance training and cardio for maintenance, not gains; let body dictate intensity.
“your body tells you what you can do
HL▶ 2:00:20DosageMaintenance level resistance training and cardioCaveatsWorst case is becoming deconditioned by stopping all activityCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
True Finnish sauna (not infrared) provides metabolic, cardiovascular, and menopausal symptom benefits for women.
“preferably a true Finnish sauna
HL▶ 1:35:55Dosage60-80°CCaveatsInfrared sauna warms skin but not coreCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Women in perimenopause and beyond should lift heavy with reps in reserve (not to failure) to drive central nervous system adaptations.
“The key when you're older is working heavy
HL▶ 43:20Dosage3-4x/week minimum 3, compound movements, 2-3 reps in reserve, heavyCaveatsIf new to lifting, 2 weeks-4 months learning movement firstCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
True HIIT: 1-4 min at 80%+ effort with variable recovery — e.g. 400s or 800s on a track.
“one to four minutes of 80% or more
HL▶ 50:30Dosage1-4 min at 80%+, variable recovery, 1-2x/weekCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol Alternative
Tulsi/holy basil as a calming adaptogen to take in late afternoon.
“Holy basil or tulsi
HL▶ 1:58:10DosageLate afternoonCertaintyexplicitrecommendation -
Organic (prompted)
Progestin-laced IUD has no systemic effect on adaptation/inflammation/mood and works well for tactical athletes.
“fit and forget
HL▶ 1:20:30Dosage3-5 yearsCertaintyexplicitrecommendation -
Hot yoga (~40°C) is acceptable during pregnancy — research shows it's not detrimental and may improve placental vascularization.
“hot yoga... it's not detrimental
HL▶ 2:02:50Dosage~40°C; leave if too hotCaveatsAvoid extreme heat (sauna); avoid cold exposure during first 12-20 weeks if high-riskCertaintyhedgedrecommendation -
Organic (prompted)
In the week before period (luteal phase), increase carbohydrate and protein intake to help hit training intensities and offset stress.
“amping up carbohydrate and protein
HL▶ 1:02:40DosageWeek before next periodCertaintyexplicitrecommendation -
In a protocol
Women with low ferritin should take iron every other day, starting day 1 of bleed for 10 days, when hepcidin is low.
“take an iron supplement every other day, starting at the first day of your bleed for 10 days
HL▶ 1:17:40DosageEvery other day, starting day 1 of bleed, for 10 daysCaveatsDon't blanket supplement; targets ferritin 50+ for active womenCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
10 minutes 3x/week of jump training with impact (not soft landings) to improve bone mineral density, especially for women over 50.
“10 minutes, three times a week, jump training
HL▶ 2:07:00Dosage10 min, 3x/week, impactful (not soft) landingsCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
L-theanine recommended for sleep hygiene, particularly in late luteal phase when sleep architecture changes.
“things like L theanine and apigenin
HL▶ 1:52:10Certaintyexplicitrecommendation -
Organic (prompted) In a protocol
Medicinal mushroom recommended as part of adaptogen/nootropic stack.
“lion's mane, reishi
HL▶ 1:58:20Certaintyexplicitrecommendation -
Organic (prompted) In a protocol
NSDR/yoga nidra meditation to access parasympathetic state for sleep, especially helpful for perimenopausal insomnia.
“non sleep deep rest or yoga nidra
HL▶ 1:53:20Certaintyexplicitrecommendation -
Organic (prompted) In a protocol
30-minute sauna session after resistance training to extend training stimulus and expand blood volume via passive dehydration.
“Up to 30 minutes
HL▶ 1:44:20DosageUp to 30 min sauna post-workout; slow rehydrationCaveatsNeed slow rehydration to allow EPO/blood volume effectCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Women should consume ~0.3 g/kg carbohydrate within 2 hours of finishing training.
“0.3 grams per kilo of carbohydrate within two hours
HL▶ 29:10Dosage0.3 g/kg carb within 2 hoursCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Women in reproductive years need ~35g leucine-rich protein within 45 min post-workout; perimenopausal+ need 40-60g.
“around 35 grams of... protein within 45 minutes
HL▶ 27:20Dosage35g within 45 min (reproductive); 40-60g (perimenopause+)CaveatsWomen metabolism returns to baseline within 60 min vs 3 hours for menCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
For cardio sessions up to an hour, add 30g of carb to the pre-workout protein.
“adding 30 grams of carb to that
HL▶ 23:20Dosage30g carb pre-workoutCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Women should have ~15g protein before strength training to provide hypothalamic signaling and avoid catabolic state.
“you only need around 15 grams of protein before you go
HL▶ 23:00Dosage~15g protein before strength sessionCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
High-quality protein powder supplementation to help women hit daily protein targets.
“high quality... protein powder
HL▶ 1:57:40CaveatsSupplement, not mainstayCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Women in their 20s-30s should train to failure to maximize strength and hypertrophy adaptations.
“The key when you're younger is working to failure
HL▶ 43:00Dosage3-4x/week, 45-60 min, train to failureCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Rhodiola stacked with theanine to support sleep, especially for menopausal insomnia.
“rhodiola stacked with theanine
HL▶ 1:53:10Certaintyexplicitrecommendation -
Adaptogen used to regulate dopamine, serotonin, cortisol; provides focus and reduces brain fog without caffeine side effects.
“like Adderall... immediate focus and function
HL▶ 1:33:30DosageIn morning coffee; afternoon pick-me-upCaveatsStimulatory unlike calming adaptogensCertaintypersonal onlypersonal use -
Organic (prompted) In a protocol
All-out 30-second-or-less sprints with 2-3 min recovery to drive top-end fitness, lactate production, and metabolic adaptations.
“full gas for 30 seconds or less
HL▶ 50:00Dosage30 sec all-out, 2-3 min recovery, 1-2 sessions/weekCaveatsNeed adequate recovery; not every dayCertaintyexplicitstrong endorsement -
In a protocol
Stack of 200mg caffeine, low-dose baby aspirin, and beta-alanine before sprint training to enhance top-end performance.
“taking 200 milligrams of caffeine, low dose baby aspirin... beta alanine
HL▶ 1:48:30Dosage200mg caffeine + baby aspirin + beta-alanine pre-sprintCaveatsSignificant stress; don't stack 2 high-intensity days in a rowCertaintyexplicitrecommendation -
Organic (prompted)
Women should track their own menstrual cycle, sleep, and how they feel to find personal patterns and dial in training.
“track your own cycle and find their own patterns
HL▶ 59:50Certaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Vitamin D3 important for cardiovascular, muscle, brain health, and iron absorption — dose depends on latitude.
“vitamin D3, really important
HL▶ 1:56:40Dosage2,000-5,000 IU/day; higher (5,000) for high-latitude winterCertaintyexplicitstrong endorsement -
Organic (prompted)
Get carbohydrates from colorful fruits/veg, sweet potatoes, quinoa, amaranth, sprouted bread — avoid ultra-processed.
“staying away from the ultra processed
HL▶ 2:13:20Dosage80/20 ruleCaveatsOnly exception: ultra-processed sometimes okay immediately post-trainingCertaintyexplicitrecommendation -
Organic (prompted)
Training in a fasted state is detrimental for women — exacerbates cortisol/sympathetic drive and prevents reaching intensities needed for adaptations.
“fasted workout... increases cortisol
HL▶ 16:00Certaintyexplicitstrong warning -
Organic (prompted)
Holding fast until noon or later is detrimental for active women — increases cortisol, disrupts kisspeptin neurons, thyroid, and LH pulse.
“in active women it's very detrimental
HL▶ 9:00CaveatsException: may be useful for women with PCOS, obesity, or metabolic issuesCertaintyexplicitstrong warning -
Organic (prompted) In a protocol
Avoid moderate-intensity group fitness classes marketed to women 40+ — drives cortisol without delivering true high-intensity adaptations.
“slamming things like orange theory and F45
HL▶ 49:00Certaintyexplicitstrong warning -
Organic (prompted)
Caffeine can exacerbate hypoglycemia mid-workout, especially in perimenopausal women — eat food with caffeine if affected.
“Eat some food with it
HL▶ 1:31:40CaveatsGenetic factor matters more than sexCertaintyexplicitmild caution -
Organic (prompted)
For women, water around 16°C (~55-56°F) is sufficient — ice-cold plunges are too cold and cause severe constriction/shutdown.
“too cold for women
HL▶ 1:36:40Dosage~16°C / 55-56°F waterCaveatsAvoid combining hyperventilation breathing with water; do hyperventilation on dry landCertaintyexplicitmild caution -
Organic (prompted)
Discusses cautions around oral contraceptive pills — affects inflammation, adaptation, amygdala/fear processing, and downregulates ovarian function.
“physicians will pass out OCs as if it's candy
HL▶ 1:11:20CaveatsEffects vary by generation of progestin; 4 generations exist; reversibility in adolescent brain unclearCertaintyhedgedmild caution