Dr. Stacy Sims is an exercise physiologist, nutrition scientist, and the researcher behind the mantra "women are not small men." Recorded live with a studio audience, we discuss perimenopause, heavy lifting, fasted training myths, circadian eating, and more. READ MORE👉🏼 http://bit.ly/richroll984 ✌🏼🌱 – Rich This Episode Is Brought To You By… Airbnb: Your home might be worth more than you think. Find out how much at👉🏼https://www.airbnb.com/host Squarespace: Use code RichRoll to save 10% off👉🏼https://bit.ly/squarespace2025 WHOOP: The all-new WHOOP 5.0 is here! Get your first month FREE👉🏼https://www.join.whoop.com/Roll Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order👉🏼https://bit.ly/LiveMomentous2025 Prolon: Get 15% OFF plus a FREE bonus gift👉🏼https://www.prolonlife.com/richroll Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors 00:00:00 Intro 00:00:57 Women Are Not Small Men 00:02:10 Historical Bias in Medicine 00:03:55 Fundamental Biological Differences 00:07:09 Perimenopause: Why What Used to Work Doesn’t 00:09:13 Gut Microbiome and Hormonal Shifts 00:10:47 Inflammation, Fat Storage, and Aging 00:13:05 Biggest Myths About Menopause 00:14:25 Nutrition for Women in Midlife 00:18:43 Circadian Rhythm, Sleep, and Age 00:20:09 Fasting: Men vs. Women 00:22:56 Practical Nutrition for Busy Women 00:25:46 Eating More to Lose Weight 00:26:51 Metabolic Flexibility in Women 00:29:39 Sponsor Break 00:33:35 Cardio, Strength, and the “Gray Zone” 00:38:07 Interval Training: How to Do It Right? 00:40:12 Optimizing Exercise for Women 00:43:53 Lifting Heavy: Addressing the Bulking Myth 00:48:11 Strength Training Programming 00:52:47 High-Intensity Workouts Beyond the Gym 00:56:15 Bone Density and Jump Training 00:57:53 Yoga, Pilates, and Complementary Training 01:00:01 Sponsor Break 01:03:05 Weight Management: Focus on Gains, Not Loss 01:05:52 Optimal Training Time and Circadian Rhythm 01:07:02 Interval Training Modalities 01:07:50 Accelerating Women’s Health Research 01:09:35 Supporting Adolescent Girls 01:12:00 Sleep Quality and Solutions 01:13:34 Training with the Menstrual Cycle 01:16:13 Hormonal Contraception and HRT 01:19:39 Sauna and Cold Plunge: Sex Differences 01:25:44 Protein Intake for Women 01:28:56 Fasted Training and Intermittent Fasting 01:32:28 A Day of Eating: Dr. Sims’ Example 01:35:45 Creatine Supplementation for Women 01:44:04 Other Supplements: What to Take and Avoid 01:46:53 Research Gaps and Diversity 01:50:22 Dream Research Project 01:54:28 How Men Can Support Women? 01:56:21 Guidance for Young Female Athletes 01:59:33 Wearables and Data Interpretation 02:01:44 Recognizing Perimenopause and First Steps 02:03:42 Blood Tests and Biomarkers 02:09:28 Peptides: Hype vs. Evidence 02:10:44 Defining “Heavy” in Strength Training 02:11:38 Conclusion and Acknowledgments LISTEN / SUBSCRIBE TO THE PODCAST Apple Podcasts: http://bit.ly/rrpitunes Spotify: http://bit.ly/rrpspotify Google: http://bit.ly/rrpgooglepods Meal Planner: http://meals.richroll.com Voicing Change Book: http://richroll.com/vc Clips Channel: https://www.youtube.com/c/RichRollPodcastClips Newsletter: http://bit.ly/rollcallemail CONNECT WITH RICH ✩ Website - http://richroll.com​ ✩ Rich Roll Podcast - https://richroll.com/all-episodes/ ✩ Instagram - https://www.instagram.com/richroll/ ✩ Twitter - https://twitter.com/richroll ✩ Facebook - https://www.facebook.com/richrollfans ✩ Strava - https://www.strava.com/athletes/14443?oq=rich ✩ Memoir: Finding Ultra - https://www.richroll.com/shop/books/finding-ultra/ ✩ Meals - http://meals.richroll.com​ ✩ Cook - The Plantpower Way - https://www.richroll.com/shop/books/the-plantpower-way-signed/ ✩ Italian! - The Plantpower Way: Italia - https://www.richroll.com/shop/books/the-plantpower-way-italia-signed/ ✩ Support - https://www.patreon.com/richroll Thanks To The Team: Jason Camiolo, Dan Drake, Morgan McRae, Blake Curtis, Desmond Loh * * * * * NEW TO RICH? Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles: http://bit.ly/otillonyt http://bit.ly/vegansglam I LOVE MAIL! SEND IT HERE: 2630 Conejo Spectrum St. Thousand Oaks, CA 91320 #richroll #richrollpodcast