Episode 464: Dr. Stacy Sims: Why Women Are Not Small Men and Need to Train Completely Differently

Habits and Hustle

Jen Cohen and Habit Nest

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

4.4 • 763 Ratings

🗓️ 4 July 2025

⏱️ 21 minutes

🔗️ Recording | iTunes | RSS

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Summary

Why do women and men get vastly different results from the same workout and diet plan? In this Fitness Friday episode on the Habits and Hustle podcast, I sit down with Dr. Stacy Sims, exercise physiologist, who reveals the differences that affect every aspect of how women should approach fitness and nutrition. We dive into how puberty creates a biomechanical shift that changes everything and reveal why popular fitness trends like Zone 2 training and Orange Theory classes may actually be working against women's biology. We also share the specific strategies women need to combat muscle loss, maintain bone density, and optimize body composition. Dr. Stacy Sims is an international exercise physiologist and nutrition scientist who specializes in sex differences in training, nutrition, and environmental conditions. She's the author of "Roar" and "Next Level" and has spent decades researching how women's unique physiology requires different approaches to health and fitness. What we discuss: Why women are born with different muscle fiber types than men Why Zone 2 training isn't optimal for most women throughout their lives The importance of power-based and strength training for women's longevity How perimenopause changes training needs Why moderate intensity workouts can increase cortisol and visceral fat Why women need heavy lifting (0-6 reps) during perimenopause Why women are more prone to ACL injuries and frozen shoulder Thank you to our sponsor: Momentous: Shop this link and use code Jen for 20% off 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. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle. Find more from Dr. Stacy Sims: Website: https://www.drstacysims.com/ Instagram: https://www.instagram.com/drstacysims Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

Transcript

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0:00.0	Hi, guys. It's Tony Robbins. You're listening to Habits and Hustle. Crush it.
0:07.2	Hey, friends, you're listening to Fitness Friday on the Habits and Hustle podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up.
0:27.7	Before we dive into today's episode, I want to thank our sponsor, Momentus. When your goal is
0:35.8	health span, living better and longer, there are very few
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0:46.2	performers, nobody does it better than Momentus. Momentus goes all in on NSF certification,
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1:04.7	and top collegiate sports dietitians across the country. Here's the thing. They don't sell
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1:17.3	And those basics are protein and creatine.
1:21.2	Momentous sources creopure.
1:23.2	The purest form of creatine monohydrate available, an absolute must for both men and women
1:29.9	who want peak physical and cognitive performance. So if you're serious about leveling up,
1:36.4	go to live momentous.com and use code gen for 20% off. Just act now. Start today.
1:44.8	Jen for 20% off, LiveMomenus.com.
1:56.0	I like to kind of start this conversation and we look at the sex differences that exist at birth.
2:02.0	So that's like without our hormone fluctuations from our menstrual cycle and stuff.
2:07.3	So when we look at X, X, X, versus X, Y, because that's the primary area of research that we have, very binary, but that's all we have at the moment.
2:15.0	If you are born XX,, X, then you have more
2:17.9	endurance type fibers, so your slow twitch, your oxidative, very aerobic type fibers. And with
	...

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