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In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.\nWe discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.\xa0\nWe also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women\u2019s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women\u2019s metabolic health.\nListeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.\nAccess the full show notes for this episode at hubermanlab.com.\nThank you to our sponsors\nAG1: https://drinkag1.com/huberman\nMaui Nui Venison: https://mauinuivenison.com/huberman\xa0\nEight Sleep: https://eightsleep.com/huberman\xa0\xa0\nWaking Up: https://wakingup.com/huberman\xa0\nTimestamps\n00:00:00 Dr. Stacy Sims\n00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up\n00:07:03 Intermittent Fasting, Exercise & Women\n00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training\n00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women\n00:21:06 Pre-Training Meal & Brain, Kisspeptin\n00:26:45 Post-Training Meal & Recovery Window\n00:29:59 Sponsor: AG1\n00:31:48 Hormones, Calories & Women\n00:34:24 Women, Strength Improvements & Resistance Training\n00:39:10 Tool: Women & Training Goals by Age Range\n00:44:16 Women, Perimenopause, Training & Longevity\n00:47:14 Women & Training for Longevity, Cardio, Zone 2\n00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training\n00:58:23 Perform with Dr. Andy Galpin Podcast\n00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability\n01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle\n01:08:36 \u201cTrain Hard & Eat Well\u201d; Appetite, Nutrition & Menstrual Cycle\n01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD\n01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes\n01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle\n01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra\n01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes\n01:42:19 Tools: \u201cSims\u2019 Protocol\u201d: Post-Training Sauna & Performance; \u201cTrack Stack\u201d\n01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene\n01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3\n01:57:21 Protein Powder; Adaptogens & Timing\n02:00:11 Pregnancy & Training; Cold & Hot Exposure\n02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity\n02:09:38 Tool: Women in 20s-40s & Training, Lactate\n02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery\n02:17:22 Training for Longevity, Cellular & Metabolic Changes\n02:19:30 Nutrition, 80/20 Rule\n02:23:30 Listening to Self\n02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter\xa0\nDisclaimer & Disclosures