The Rich Roll Podcast What We're Still Getting Wrong About Women's Health & Fitness: Dr. Stacy Sims Live
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Apr 27, 2026 
Dr. Stacy Sims, an exercise physiologist and nutrition scientist focused on female physiology, takes on outdated advice around fasting, cardio, and calorie restriction. She explores perimenopause, circadian eating, fed-state training, heavy lifting, bone health, protein, creatine, sleep, and why women need science built for their bodies.
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Use Protein Timing To Support Female Recovery
- Prioritize daily protein, especially around training, because older women become more anabolicly resistant and recover faster back to baseline.
- Stacy Sims targets roughly 1.6 to 2.2 grams per kilogram daily and wants post-exercise protein close to the session.
Why Stacy Sims Rejects Fasted Training For Women
- Stacy Sims argues fasted training weakens the very adaptation people want because the body sees a smaller usable stress when fuel is absent.
- She says critics over-rely on male sports-science studies while female endocrinology and population data favor fed-state training.
What Stacy Sims Actually Eats In A Day
- Stacy Sims describes a realistic eating day built around small early fuel, simple meals, and repeatable habits rather than perfection.
- She uses protein coffee before training, then overnight oats, snack-style lunch foods, and a dinner bowl with tempeh, edamame, grains, tahini, and avocado.
