dr stacy sim x humberman interview transcript
Transcript of a Huberman Lab podcast episode (Andrew Huberman interviewing Dr. Stacy Sims) focused on female-specific exercise physiology and nutrition. Main themes: why prolonged fasting/fasted training can be harmful for many active women; timing and composition of pre- and post-training nutrition (specific gram targets and recovery windows by age); menstrual cycle and perimenopause effects on training, appetite, sleep, and strategies to track cycles; age-specific training guidance emphasizing resistance training, sprint intervals, and jump training for bone health; heat (sauna) and cold exposure recommendations and a post-resistance-training sauna protocol; key supplement recommendations (creatine, vitamin D3, protein).
Questions this document answers
~15 grams of protein before a true strength session.
~30 grams of carbohydrate before cardio up to an hour.
~35 grams of high-quality (leucine-rich) protein within ~45 minutes after training.
~40–60 grams of protein within ~1 hour after training (greater anabolic resistance).
Around 16°C (55–56°F).