Dr. Stacy Sims: How Women Can Train for Performance, Longevity & Hormonal Health

In this episode, Dr. Stacy Sims returns for her fourth appearance on the podcast to share her latest insights into women’s health, performance, and longevity. She clears up common misconceptions about aging and fitness, emphasizing the importance of foundational practices - sleep, nutrition, and consistent training - over chasing advanced supplements or quick fixes. Dr. Sims highlights the gender differences in exercise research, explains why women need tailored approaches to training, and explores how HIIT, resistance workouts, and structured year-round plans can transform strength and resilience. The discussion also covers gut health, menopause hormone therapy, protein timing, and strategies to keep young girls engaged in sports. What You’ll Learn: Why women’s metabolism and recovery differ from men’s How to train effectively during perimenopause and menopause What role HIIT, resistance work, and protein timing play in longevity Which supplements actually improve energy, gut health, and performance How to keep girls engaged and confident in sports through puberty TIMESTAMPS: 0:00:00 Longevity Misconceptions in Women’s Health 0:03:19 Exercise & Aging: Male vs. Female Data Differences 0:10:39 Optimizing Workouts for Different Life Stages 0:14:45 Structuring Year-Round Training Plans 0:20:58 High-Intensity Interval Training (HIIT) for Women 0:28:59 Heart Rate Zones, Wearables & Smart Tracking 0:40:12 Moderate and High-Intensity Training 0:45:19 Morning vs. Evening Workouts 0:51:19 Caffeine’s Role in Fat Loss & Performance 0:54:29 Gut Health, Bloating, Nutrition & Glutamine 1:00:32 Menopause Hormone Therapy 1:03:06 Creatine & Bloating Myths 1:09:12 Protein Timing for Muscle Mass 1:18:54 Supporting Young Girls in Sports 1:27:48 Final Insights & Projects VALUABLE RESOURCES ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Hormone Harmony - go to LVLUPHEALTH.COM/ANGELA and use the code ANGELA at checkout for an exclusive 15% off Defender Shield - go to DEFENDERSHIELD.COM/ANGELA and use the code ANGELA at checkout for an exclusive 10% off ABOUT THE GUEST Dr. Stacy Sims is an exercise physiologist and nutrition scientist recognized for her groundbreaking work on sex differences in training, nutrition, and health. Author of ROAR and Next Level, and creator of Women Are Not Small Men®, she helps women optimize health and performance by aligning with their physiology. Website & Newsletter: www.drstacysims.com Facebook: facebook.com/drstacysims Instagram: instagram.com/drstacysims Explore the tools to help you live younger, longer: 💌 Fresh Start Mondays Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🌸 Live Younger Collective Your future of feminine longevity starts here. Join the brand-new membership for soul-driven women in midlife who are ready to enhance their lifespan and healthspan by syncing their hormones, biology, and lifestyle with intention. 👉 https://academy.angelafosterperforman... 🥗 Free Guide: The Ultimate Guide to Fasting Learn how to fast the smart way without fatigue, burnout, or hormone disruption. Discover timing strategies and science-backed benefits for lasting energy and vitality. 👉 https://angelafosterperformance.com/f... ⚡️ Free Guide: S.H.I.F.T. into Optimised Health Angela’s essential framework for high-performing women helping you boost energy, balance hormones, and thrive through every phase of life. 👉 https://angelafosterperformance.com/s... ▶️ Watch Next: Continue learning with these empowering conversations: Dr. Gabrielle Lyon on Women's Metabolism, Muscle and Midlife Health    • How to Build Muscle and Boost Metabolism i...   Dr. Darren Candow on Creatine, Muscles and Bone Health    • Why Creatine Could Change Everything for W...   👩‍💼 About Me: I’m Angela Foster - Nutritionist, Health & Performance Coach, and host of the High Performance Health podcast. After leaving my career as a corporate lawyer due to burnout and illness, I rebuilt my physical, mental, and spiritual health through integrative science and lifestyle practices. Now I help women in midlife feel 10 years younger by syncing with their biology, not fighting against it. Through my Live Younger Collective and podcast, I share evidence-based strategies to enhance energy, balance hormones, and extend your healthspan. Follow me for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance #angelaFoster #HighPerformanceHealth #WomensHealth #Longevity