Metabolic Changes in the 30s–40s

Most health and fitness advice for women is based on research done in men. That’s something we need to rethink. On this episode of The Dr. Hyman Show, I sit down with Dr. Stacy Sims, an exercise physiologist and leading researcher in women’s health. Her work has focused on how female physiology actually changes over time—and how training and nutrition need to change with it. Watch the full conversation on YouTube, or listen wherever you get your podcasts. We explore: • Why eating less and doing more cardio can make fat loss harder • What actually changes in your metabolism in your 30s and 40s • How to train for strength—and why it matters for long-term health • Why most workouts aren’t building muscle (and what to do instead) • How to eat and time protein to support recovery, energy, and better sleep A lot of the advice women have been given doesn’t account for how the body actually changes. Adjusting how you train and eat can make a meaningful difference in your energy, strength, and long-term health. If you’re interested in learning more, Dr. Stacy Sims is offering my listeners 15% off her online courses with the code DRSTACYSIMS15OFF.

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(0:00) Women’s unique health needs, fitness, and nutrition mistakes

(0:56) Introduction of Dr. Stacy Sims

(3:34) Women’s health and fitness through life stages

(5:39) Navigating diet, exercise, and cognitive health for women

(24:00) Benefits and misconceptions of heavy weight lifting for women

(30:55) Understanding anovulatory cycles and high intensity interval training (HIIT)

(35:47) Reducing inflammation and proper high intensity exercise

(39:11) How to properly perform HIIT

(46:06) Overcoming gym intimidation and starting strength training

(50:12) Importance of community, support, and lifestyle on longevity

(55:01) Optimizing nutrition: circadian rhythm, time-restricted eating, and protein

(1:02:44) Post-exercise nutrition and fasted vs fed workouts

(1:08:01) Common nutrition mistakes for women

(1:12:17) Scheduling self-care and wellness meetings

(1:13:43) Quick fire questions on women’s health and fitness

(1:17:40) Benefits of creatine and favorite workout snacks

(1:18:23) Morning vs evening workouts and advice for younger self

(1:19:28) Where to learn more about Dr. Stacy Sims and Collective X Health

(1:20:20) Closing remarks, sharing, and social media

(1:21:15) Disclaimer, importance of healthcare practitioners, and sponsor gratitude