Most training and nutrition advice is still written about women — but not for them. In this episode, Andrew Huberman hosts Dr. Stacy Sims, who returns to set the record straight with the latest research on female-specific exercise, metabolism, recovery, and longevity. Whether you’re navigating your 20s, 40s, or postmenopause, you’ll get science-backed, actionable advice tailored to your body, your hormones, and your goals.
This is the kind of real-world, real-biology guidance we wish more people got earlier in life!
Episode Takeaways:
- How to train and eat based on your menstrual cycle (and why it works)
- Should women work out fasted? The real answer
- The best combination of strength, HIIT, and sprint training for health & performance
- How caffeine, supplements, and recovery strategies impact women differently
- Why traditional calorie-cutting and cardio-heavy plans often backfire
- Cold exposure, sauna, and sleep: what women need to know
- How to stay metabolically healthy and strong through perimenopause and beyond
Why This Matters:
At Clay, we work with many who feel like their workouts and diets have “stopped working.” Aging requires evolving strategies. Most fitness and nutrition advice doesn’t account for the unique physiology, hormonal shifts, or aging patterns of women. That’s why we’re big on cycle-aware training, protein-forward fueling, and long-term strategies that actually support female metabolism, brain health, and energy.