Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims
Andrew Huberman
Jul 22, 2024
Mindsip insights from this episode:
Avoid intermittent fasting to protect hormonal balance in active women
For active women without specific conditions like PCOS, intermittent fasting is detrimental because it increases cortisol and perturbs kisspeptin neurons, which regulate key hormones.
Incorporate jump training to reverse bone loss in women over 50
Ten minutes of jump training with hard landings, three times a week, can significantly improve bone mineral density in women over 50, even reversing osteopenia.
Incorporate creatine for enhanced brain, mood, and gut health
The number one recommended supplement for women of all ages is 3-5 grams of creatine monohydrate daily for its benefits on brain health, mood, and gut health.
Utilize post-workout sauna to boost red blood cell production
Using a sauna for up to 30 minutes post-workout with slow rehydration can increase red blood cell production by stimulating EPO, mimicking the effects of altitude training.
Utilize warmer cold plunges for women's optimal cold exposure benefits
Women experience the benefits of cold exposure in warmer water, around 16°C or 55-56°F, because colder temperatures can cause excessively severe vasoconstriction.
Utilize Schisandra to enhance cognitive focus
The adaptogen Schisandra can be used as a cognitive enhancer for immediate focus and function by regulating dopamine, serotonin, and cortisol.
Polarize training: prioritize high-intensity and low-intensity for women over 40
Women, especially in their 40s, should avoid moderate-intensity workouts like Orange Theory and instead polarize their training with true high-intensity work and low-intensity recovery to manage cortisol.
Recognize women's higher energy threshold to prevent endocrine dysfunction
The tipping point for endocrine dysfunction from low energy availability is 30 calories per kilogram of fat-free mass for women, double the 15-calorie threshold for men.
Consume 35-60 grams of protein within 60 minutes post-exercise for optimal recovery
Women should consume 35-60 grams of protein within 60 minutes post-exercise, as their metabolism returns to baseline much faster than men's, which can take up to three hours.
Signal your brain with pre-workout protein for optimal performance
A small pre-workout meal, like 15 grams of protein, is crucial not for calories but to signal to the hypothalamus that fuel is available, thereby preventing a catabolic state.
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