Episode Details

Hook: Decades of male-biased research left women mistrained and misfed — Dr. Stacy Sims explains how to reclaim health by aligning science with female biology. Original episode ~90 minutes, condensed to 12 minutes for a fast, actionable listen. In this summary, host Rich Roll and guest Dr. Stacy Sims unpack why sex-specific differences — from puberty to perimenopause — change metabolism, sleep, gut microbiome, and exercise response. Learn practical nutrition and training strategies: prioritize sleep, eat within 30 minutes of waking, include protein and fiber at every meal, avoid fasted training, lift heavy twice weekly, add targeted intervals, and use creatine. Keywords: perimenopause, female physiology, hormone health, strength training, circadian nutrition, microbiome. Listen now to get the key ideas in minutes.