Who is Dr. Stacy Sims?
Dr. Stacy Sims, a world-renowned exercise physiologist and nutrition scientist, has revolutionized the understanding of female physiology in sports and health. Her powerful mantra, "Women are not small men," underpins her extensive body of work, including best-selling books ROAR and NEXT LEVEL. Through her research, publications, and online courses, Sims has provided a science-backed roadmap for women of all ages to optimize their training, recovery, and nutrition. Her recommendations are not theoretical but practical, designed to help women harness their hormonal fluctuations for better performance, rather than letting them be a hindrance.
Dr. Sims' Core Recommendations
At the heart of Dr. Sims' philosophy is the principle of working with female physiology, not against it. This involves tailoring exercise and nutrition strategies to align with hormonal shifts throughout the menstrual cycle and across a woman's lifespan, particularly during perimenopause and menopause.
The Importance of Fueling Properly
Dr. Sims is a vocal opponent of fasted training for women, citing that exercising on an empty stomach, particularly in the morning, can increase cortisol levels and stress the body unnecessarily. Instead, she recommends intentional fueling around workouts.
- Pre-Workout: Consume 15g protein and 30g carbohydrates 30-60 minutes before training to stabilize blood sugar and blunt the cortisol response. Examples include a protein-coffee shake, Greek yogurt with fruit, or a banana with nut butter.
- During Exercise: For sessions over 60 minutes, especially during the high-hormone (luteal) phase, sip on a low-concentration sucrose and electrolyte solution. A simple DIY option is a teaspoon of maple syrup and a pinch of salt per 500ml of water.
- Post-Workout: The post-exercise window is crucial for recovery. Within 30-45 minutes of a resistance session, aim for 30g of leucine-rich protein (for reproductive-age women) and 40-60g (for perimenopausal women).
Training Strategies for Women
Sims advocates for a strategic approach to training that incorporates high-intensity intervals and heavy resistance work, while moving away from excessive moderate-intensity cardio, which can be less effective for women.
- Heavy Resistance Training: Women, especially those in perimenopause and beyond, benefit significantly from heavy lifting to combat muscle and bone density loss. This means 3-4 sessions per week focusing on compound movements, with enough weight that you have only 1-2 reps left in the tank.
- Sprint Interval Training (SIT): Incorporate short, high-intensity sprints to improve metabolism and support cardiovascular health without over-taxing the system. This is particularly valuable during the high-hormone phase or during perimenopause.
- Polarized Training: Balance intense training days with low-intensity "Zone 2" cardio (like brisk walking) for active recovery, rather than making moderate cardio the bulk of your training.
Cycle-Syncing and Hydration
Understanding how hormonal fluctuations impact training and recovery is central to Sims' work. Her recommendations often vary based on the menstrual cycle phase.
- Follicular Phase (Days 1-14): With lower hormone levels, the body is more resilient and insulin-sensitive. This is the time to train harder with heavy lifting and HIIT sessions.
- Luteal Phase (Days 15-28): As estrogen and progesterone rise, core temperature and fluid loss increase. Focus on more moderate intensity, prioritize recovery, and be vigilant about hydration and electrolyte intake.
- Hydration: Forget the generic "eight glasses a day" advice. Instead, focus on sipping fluids consistently, especially during and after workouts. Adding electrolytes (sodium, potassium, magnesium) is crucial, as women lose more sodium than men.
Supplements and Lifestyle
While nutrition is paramount, Sims acknowledges that certain supplements can provide additional support, particularly during key life stages.
- Creatine: A staple recommendation for brain, mood, and gut health, with 3-5g daily.
- Vitamin D3: Essential for bone health, mood, and iron absorption.
- Magnesium Glycinate: Beneficial for sleep and muscle relaxation.
- Iron: Supplementation may be necessary for those with low ferritin levels, especially for women with heavy periods.
- Adaptogens: Herbs like Ashwagandha can help manage stress and regulate cortisol.
Comparison of Training Recommendations by Life Stage
| Feature | Reproductive Years | Perimenopause/Menopause |
|---|---|---|
| Hormonal Profile | Fluctuating estrogen and progesterone (follicular and luteal phases). | Declining, fluctuating hormones; lower estrogen. |
| Primary Goal | Optimize performance by training with the cycle. | Mitigate muscle and bone loss; manage symptoms. |
| Strength Training | Heavy lifts and work to failure, especially in the follicular phase. | Heavy, compound lifts (6-8 reps near failure) to combat anabolic resistance. |
| HIIT/SIT | Strategic use, potentially heavier in the follicular phase. | Crucial for body composition, insulin sensitivity, and brain health (1-2 sessions/week). |
| Cardio | Moderate cardio is acceptable, but not the priority. | Primarily use low-intensity Zone 2 cardio for recovery, not the main training stimulus. |
| Protein Intake | 30g post-workout, spread throughout the day (20-30g per meal). | 40-60g post-workout due to anabolic resistance. Total intake higher. |
| Nutrition | Focus on adequate carbs and protein, and avoid fasted training. | Emphasis on protein, colorful veggies, and healthy fats; avoid fasted exercise. |
Conclusion
Dr. Stacy Sims' recommendations provide a clear, science-backed framework for active women to take control of their health and performance. By understanding and working with female physiology, women can move beyond generic, male-focused training advice to achieve better results and long-term health. The shift toward prioritizing heavy resistance training, strategic nutrition, smart hydration, and recovery—all tailored to hormonal realities—is not just about peak performance; it's about building resilience, mitigating the effects of aging, and empowering women at every stage of their life.
Visit the official Dr. Stacy Sims website for more resources and courses.
Resources
- Books: ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life and NEXT LEVEL: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond.
- Online Courses: Sims offers several courses, including "Women Are Not Small Men®".
- Podcast Appearances: Extensive interviews on podcasts like Huberman Lab and The Proof with Simon Hill.
- Blog and Newsletter: Regular updates on her website provide insights on female physiology, training, and nutrition.
Glossary
- Anabolic Resistance: A reduced sensitivity to the muscle-building effects of exercise and protein consumption, commonly seen in perimenopausal and postmenopausal women.
- Cortisol: A stress hormone. High levels, particularly from fasted training, can negatively impact female hormones.
- Follicular Phase: The first half of the menstrual cycle (low hormone).
- High-Intensity Interval Training (HIIT): Short, intense bursts of exercise followed by brief recovery periods.
- Luteal Phase: The second half of the menstrual cycle (high hormone).
- Polarized Training: A training approach that mixes high-intensity and low-intensity sessions, while avoiding the moderate-intensity zone.
- Sprinting Interval Training (SIT): A form of HIIT with all-out efforts of 30 seconds or less.
- Zone 2 Cardio: Low-intensity, steady-state cardio where you can comfortably hold a conversation.
Frequently Asked Questions
Q: Is fasted cardio bad for all women? A: Dr. Sims strongly recommends against fasted cardio for women. The combination of elevated morning cortisol and a fasted state can place excessive stress on the body, potentially disrupting hormones and impairing performance over time. Fueling with a small amount of protein and carbs pre-workout is the advised approach.
Q: Should I change my training based on my menstrual cycle? A: Yes, Sims advises tailoring your training to your cycle. In the follicular phase (low hormone), you can push for higher intensity and heavier lifting. In the luteal phase (high hormone), focus on recovery and moderate intensity, as performance may feel more challenging.
Q: How much protein do women need perimenopause? A: Due to anabolic resistance in perimenopause, Sims recommends a higher protein intake, specifically 40-60g post-workout and a total daily intake of around 2-2.3 grams per kilogram of body weight.
Q: Is creatine safe for women? A: Yes, creatine is safe and beneficial for women of all ages. Sims recommends 3-5g daily of creatine monohydrate for improved brain function, mood, and muscle health. The common fear of excessive water retention is often overblown.
Q: What is the "Women Are Not Small Men" concept? A: The core tenet of Sims' work is that female physiology differs fundamentally from male physiology, particularly concerning hormones, metabolism, and recovery. Generic training and nutrition advice based on male studies is therefore often suboptimal or even harmful for women.
Q: Do I need electrolytes? A: Yes, especially if you're active and sweat frequently. Women tend to lose more sodium during exercise, especially in the high-hormone phase. Electrolytes help support proper hydration and performance, and Sims suggests low-sugar options.
Q: Should I do cold plunges for recovery? A: Sims notes that while cold exposure has benefits, women don't need temperatures as cold as men do. Instead, she advocates for using sauna post-workout as part of the "Sims' Protocol" for improved blood volume and performance.
