Why Women Need to Train and Fuel Differently: Key Takeaways from Andrew Huberman & Dr. Stacy Sims podcast
The Big Picture: Women Are Not “Just Small Men”
In this conversation, Huberman and Dr. Stacy Sims dive into how female biology uniquely shapes training, nutrition, recovery, and long‑term health. So much of what’s out there in fitness feels like a one‑size‑fits‑all approach — this episode flips that on its head and gives women tailored, cycle‑aware, life‑stage aware strategies that actually work.
Fuel First: Eat Around Your Workouts
Why Women Shouldn’t Train Fasted
One of the core takeaways is that fasted workouts can be counterproductive for women. Because of hormonal influences and how women use energy differently during exercise, training without fuel can raise stress hormones and undermine performance and adaptation.
Protein & Carb Timing That Actually Works
Instead of waiting hours after training — like some male‑based advice suggests — women’s metabolisms return to baseline faster post‑workout. That means:
Aim for ~30–50 g of protein within ~45–60 min of finishing training.
Include quality carbohydrates too — especially post‑workout — to support recovery and metabolic health.
Older women (perimenopausal and beyond) may benefit from higher protein targets because of anabolic resistance with age.
This isn’t about diets — it’s about smart fueling to support stress, recovery, and hormone balance.
Training That Matches Your Physiology
Resistance & Power Work
Heavy lifting, jump training, and sprint intervals aren’t just about aesthetics — they’re functional longevity tools. These modalities help preserve bone density, muscle mass, and metabolic resilience over time.
Huberman and Sims stress that moderate‑intensity steady cardio (e.g., hours of zone 2) isn’t the magic bullet for women — especially those focused on strength, body composition, and long‑term metabolic health.
High Intensity, When It Counts
Short bursts of high intensity (like sprints or HIIT) support cardiovascular and metabolic health, and also create signals in muscle that aren’t triggered by lower‑intensity work. These benefits extend to brain health and could play a role in slowing age‑related decline.
Be Cycle & Life‑Stage Aware
Training With Your Menstrual Cycle
Your hormones aren’t random — they affect how you feel and what your body tolerates. During the follicular phase (pre‑ovulation), women often feel stronger and more capable of handling higher intensity. Later in the cycle, carbohydrate tolerance shifts and inflammation rises, so adjusting nutrition + training intensity is key.
Perimenopause & Beyond
As hormone rhythms change with age, fueling and training approaches should adapt too. Sims highlights that older women may need more focused protein intake and strength work to counteract metabolic and musculoskeletal changes.
Real‑World Nourishment & Habits
Sleep, Supplements & Stress
They also explore practical wellness tools like sleep needs at different ages, thoughtful use of supplements, and why caffeine alone doesn’t cut it if you’re skipping fuel.
Cultural Conditioning Around Eating
A potent theme: societal messages that women should eat less or be smaller often clash with what optimal performance and health actually require. Proper nutrition isn’t selfish — it’s foundational.
Bottom Line
Train smarter, not just harder. Fuel with intention, not restriction. And let your biology — not outdated rules — guide your wellness.
This episode gives women the science, context, and permission to optimise performance without guilt, especially in a world built around male‑centric fitness norms.
You can listen to the full episode here