Episode 435: Dr. Stacy Sims: Workout Like a Woman Not a "Little Man" + How To Train Based on Hormones

Habits and Hustle

Jen Cohen and Habit Nest

Education, Health & Fitness, Business, Self-improvement, Entrepreneurship

4.4 • 763 Ratings

🗓️ 25 March 2025

⏱️ 64 minutes

🔗️ Recording | iTunes | RSS

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Summary

Ever wonder why your fitness routine doesn't yield the same results as your male workout partner's? In this episode on the Habits and Hustle podcast, I talk with exercise physiologist and nutrition scientist Dr. Stacy Sims, as she reveals that women's bodies respond completely differently to exercise due to our unique physiology. We dive into the importance of tailored training protocols for women, especially during different life stages such as puberty, perimenopause, and menopause. We also discuss essential supplements, the implications of using Ozempic for weight loss, the benefits of exercise over pharmaceutical interventions, and underrated health tips. Dr. Stacy Sims is a forward-thinking exercise physiologist and nutrition scientist with an MSc and PhD who specializes in female-specific training, nutrition, and health. Named one of the top visionaries in the running industry and featured as one of the top women changing the paradigm of her field by Outside Magazine, she is the author of the groundbreaking book ROAR and creator of the "Women Are Not Small Men" philosophy. Dr. Sims has published over 100 peer-reviewed papers, directed research programs at Stanford, AUT University, and the University of Waikato, and continues to advocate for women's health through her courses, speaking engagements, and research. What We Discuss: 02:58 Understanding Women's Physiology 06:00 The Importance of Tailored Training for Women 10:08 Injury Risks and Biomechanics in Women 14:02 Navigating Perimenopause and Menopause 19:54 Effective Training Strategies for Women 25:03 The Role of High-Intensity Training 29:58 Jump Training and Bone Health 35:15 Understanding Ground Reaction Forces 35:43 Fasting and Women's Health 38:38 Hormonal Sensitivity and Nutrition 40:24 Protein Needs for Women 42:13 Plant-Based Protein Sources 45:38 Essential Supplements for Women's Health 49:41 Peptides and Their Efficacy 50:58 The Ozempic Craze 54:17 Microdosing and Inflammation 56:20 Training Across Different Life Stages 01:01:55 Underrated and Overrated Health Tips 01:03:40 Saunas vs. Cold Therapy …and more! Thank you to our sponsors: AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLE Therasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase. Timeline Nutrition: Get 10% off your first order at timeline.com/cohen Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% off Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Find more from Dr. Stacy Sims: Website: https://www.drstacysims.com/ Instagram: https://www.instagram.com/drstacysims

Transcript

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0:00.0	Hi, guys. It's Tony Robbins. You're listening to Habits and Hustle. Crush it.
0:07.3	Before we dive into today's episode, I want to thank our sponsor, Momentus. When your goal is
0:13.3	health span, living better and longer, there are very few non-negotiables. One of them, quality.
0:20.7	And when it comes to supplements designed for
0:23.4	high performers, nobody does it better than Momentus. Momentus goes all in on NSF certification,
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0:46.3	Here's the thing. They don't sell every supplement under the sun because they believe
0:50.9	in nailing the basics with rock solid consistency, and those basics
0:56.3	are protein and creatine. Momentous sources creopure, the purest form of creatine monohydrate
1:03.3	available, an absolute must for both men and women who want peak physical and cognitive
1:10.5	performance. So if you're serious about leveling up,
1:13.9	go to livemomentous.com and use code Jen for 20% off. Just act now. Start today. Gen for 20% off,
1:24.2	livemomentus.com.
1:37.8	Dr. Stacey Sims, I want you to know that I've been a fan of your work for, I just said this earlier, but for years, because I saw your TED talk on basically how women are not
1:43.1	these little men.
1:46.3	And, you know, the fact that you've been out there, like you said, talking about women and how women are not like men and they
1:51.8	shouldn't be training like men and blah, blah, blah. I want you to kind of talk from your words,
1:57.3	like what you do and why it's so important. Yeah, so I started as an athlete and an
2:03.5	academic and an academic in sports science and nutrition. And all the things that we are learning
2:09.3	in class didn't really apply to me as an athlete or my teammates. So that really started the
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