The Dr. Hyman Show

Women Are Not Small Men! Why Fitness Advice Is Failing Half the Population | Dr. Stacy Sims

May 13, 2026
Guest
Stacy Sims
Dr. Stacy Sims, an exercise physiologist who studies sex differences in training and nutrition, explains why women are not small men. She discusses hormonal life stages, how metabolism and muscle change in your 30s and 40s, and why strength work and proper protein timing beat endless cardio. Practical tips include age-specific training, true high-intensity work, and circadian-friendly eating.
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INSIGHT

HIIT Unlocks Insulin Independent Glucose Uptake

  • High-intensity exercise opens muscle GLUT4 channels and allows insulin-independent glucose uptake, improving insulin sensitivity.
  • Sprint or HIIT sessions create epigenetic signals that increase glucose entry without extra insulin and reduce fat-storing drive.
ADVICE

Do Real HIIT Not Cardio Classes

  • Do true high-intensity intervals or sprint intervals, not long circuit classes masquerading as HIIT.
  • Build up to 10–15 minutes total of 1-minute work at ~80% with easy recovery or 20–30s all-out sprints with 2–3 minute recovery, max ~5 reps.
ADVICE

Ease Into Strength With A Plan And Community

  • Start strength at home then progress with a plan and community to avoid gym intimidation.
  • Begin with 10-minute bodyweight circuits, add a front-loaded backpack for load, and follow a periodized program to progress safely.
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