Women Are Not Small Men: Hormones, Exercise, and Nutrition | Liz Plosser & Dr. Stacy Sims

For decades, the science behind how we exercise, eat, and even take medicine was built almost entirely on men's bodies. Exercise physiologist and researcher Dr. Stacy Sims, MS and PhD, has spent her career saying what should've been obvious all along: women are not small men. Join Dr. Sims and moderator Liz Plosser for an honest conversation about how a woman's body actually works, and why the same advice we've all been handed about food, movement, and health so often misses the mark. They'll discuss exactly how our bodies change through perimenopause and menopause, why energy, sleep, body composition, and strength don't respond the way they used to, and what actually helps women feel their best during midlife. Timestamps: 0:00 – Welcome & introduction of Dr. Stacy Sims 3:22 – "Women are not small men" 5:12 – What's actually happening in the body during perimenopause 7:07 – Body composition changes in midlife and why it's not your imagination 10:45 – A week in Stacy's own workout life 12:21 – Cardio confusion, strength, intervals, and zone 2 explained 13:45 – The Super Age Games and the importance of longevity-focused fitness 14:53 – GLP-1s and perimenopause 18:33 – Why sleep is the foundation of metabolic health 19:36 – Performance peptides like BPC-157, hype vs. the actual science 23:03 – Testosterone in women 26:37 – Navigating social media attacks as a woman in science 32:00 – Protein, how much, what kind, and why it matters more in midlife 38:20 – Discussing supplements; creatine, omega-3s, magnesium threonate, and vitamin D3 42:09 – Fueling your body for exercise 46:05 – Still exhausted on HRT and what else can help with sleep 49:18 – Recovery in perimenopause 51:45 – Intermittent fasting vs. time-restricted eating and what the research actually shows 56:01 – Closing thoughts and key takeaways About Dr. Stacy Sims, MS and PhD Dr. Stacy Sims, MS and PhD, is a globally recognized exercise physiologist and nutrition scientist who has spent her career redefining what's possible for women in sport and health. She directed research programs at Stanford University from 2007 to 2012, specializing in sex differences in physical activity, performance, and health, and has since directed research programs at AUT University and the University of Waikato, focusing on female athlete health and performance. She currently holds a Senior Research Associate position with SPRINZ-AUT University and an adjunct faculty position with the Stanford Lifestyle Medicine Group. Dr. Sims has published over 100 peer-reviewed papers and is the author of ROAR and Next Level, two landmark books on women's physiology across the lifespan. Her viral TEDxTauranga talk, "Women Are Not Small Men," sparked a global conversation about the gender gap in health and performance research. She co-founded OSMO Nutrition, a sports nutrition company, and has been a competitive triathlete and bike racer for UCI Team Tibco. She is a voice changing the standard of care for women everywhere as co-founder of Collective X Health, a health intelligence and insights platform that powers evidence-backed, women-specific insights across the entire smart health ecosystem. About Liz Plosser Liz Baker Plosser is the former Editor-in-Chief of Women’s Health, where for seven years she oversaw the brand across print and digital platforms and various extensions, reaching a monthly audience of 44+ million. A veteran of the wellness industry, she has held senior roles at Well+Good, SoulCycle, SELF, and Cosmopolitan. Liz publishes Best Case Scenario, a popular wellness-focused Substack. She is the author of Own Your Morning: Reset Your A.M. to Unlock Your Potential. A Princeton University graduate and certified personal trainer, she brings both editorial authority and firsthand experience to everything she covers in the health, fitness, and nutrition space. To learn more about how Alloy can help you feel your best, go to https://bit.ly/4863Hx6 Subscribe, like, comment, and share! You can also follow us on TikTok:   / myalloy   Instagram:   / myalloy   Facebook:   / alloywomenshealth   #menopause #perimenopause #menopausesymptoms #perimenopausesymptoms #alloyhealth #womenshealth #estrogen #hrt #hormonetherapy