cover of episode Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

2024/7/22
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Andrew Huberman
是一位专注于神经科学、学习和健康的斯坦福大学教授和播客主持人。
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Andrew Huberman:就男性和女性而言,间歇性禁食或时间受限饮食(例如8小时、6小时或10小时的进食窗口)是否有所不同,以及其效果如何? Stacy Sims博士:简短的回答是肯定的。我们需要区分间歇性禁食(20小时禁食窗口)和时间受限饮食(例如,在一天中进食)。对于女性而言,间歇性禁食和长时间的低卡路里限制非常不利,除非她们患有PCOS或其他代谢疾病。这是因为女性的氧化纤维更多,代谢灵活性更高。禁食或禁食训练会增加女性的压力,导致皮质醇升高,并干扰大脑中控制食欲和激素的kisspeptin神经元。这会导致甲状腺功能紊乱和黄体生成素脉冲改变,从而影响内分泌功能。 总的来说,女性在没有特定问题(如肥胖、不活动、PCOS或其他代谢疾病)的情况下,应该根据自身的昼夜节律和压力水平来调整饮食,而不是遵循禁食。 研究表明,将进食时间限制在中午到下午6点之间的人,其肥胖结果比那些在下午4点到5点之间完成进食窗口的人更差。因此,应该根据自身的昼夜节律和荷尔蒙波动来调整饮食,以减少压力,改善训练效果和认知功能。 Andrew Huberman:关于在特定时间段内开始和结束饮食窗口(例如,中午到晚上8点或9点)对男性和女性是否有保护作用? Stacy Sims博士:这与皮质醇的反应方式有关。皮质醇在一天中波动,在醒来后半小时达到峰值。如果女性在醒来后半小时皮质醇达到峰值时不进食,则会增加交感神经驱动。这与男性不同。因此,在考虑肥胖结果时,实际时间尚未经过测试,以了解如何扩展或收缩男性的饮食窗口。但对于女性而言,由于醒来后皮质醇峰值,女性往往已经处于交感神经驱动状态,因此她们会感到更疲惫,更难以获得副交感神经反应。如果少量进食,提高血糖水平,就会向下丘脑发出信号,表明体内有营养物质,从而更好地开始一天。 因此,必须考虑昼夜节律和荷尔蒙波动,因为所有荷尔蒙都会随着一天的变化而波动。必须考虑皮质醇峰值、胰岛素波动、胰岛素荷尔蒙波动和孕酮等因素,这些因素之间存在密切的相互作用。进行荷尔蒙研究越多,就越能了解这些波动以及为维持能量供应的重要性。

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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.

We 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. 

We 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’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.

Listeners 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.

Access the full show notes for this episode at hubermanlab.com).

Thank you to our sponsors

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Timestamps

00:00:00 Dr. Stacy Sims

00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up

00:07:03 Intermittent Fasting, Exercise & Women

00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training

00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women

00:21:06 Pre-Training Meal & Brain, Kisspeptin

00:26:45 Post-Training Meal & Recovery Window

00:29:59 Sponsor: AG1

00:31:48 Hormones, Calories & Women

00:34:24 Women, Strength Improvements & Resistance Training

00:39:10 Tool: Women & Training Goals by Age Range

00:44:16 Women, Perimenopause, Training & Longevity

00:47:14 Women & Training for Longevity, Cardio, Zone 2

00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training

00:58:23 Perform with Dr. Andy Galpin Podcast

00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability

01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle

01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle

01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD

01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes

01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle

01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra

01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes

01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”

01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene

01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3

01:57:21 Protein Powder; Adaptogens & Timing

02:00:11 Pregnancy & Training; Cold & Hot Exposure

02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity

02:09:38 Tool: Women in 20s-40s & Training, Lactate

02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery

02:17:22 Training for Longevity, Cellular & Metabolic Changes

02:19:30 Nutrition, 80/20 Rule

02:23:30 Listening to Self

02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter 

Disclaimer & Disclosures)