In this blog, I will be summarising a long but a very interesting and thought-provoking podcast between Dr Andrew Huberman, a leading neurologist, with Dr. Stacy Sims, a renowned exercise physiologist and nutrition scientist. In the podcast, they seek to unravel the complex web of exercise and nutrition protocols ideal for women based on their age and specific goals. In this discussion, listeners are enlightened on critical aspects ranging from the impact of fasting on active women to the intricate relationship between the menstrual cycle and training requirements.
For now, we will just take a look a the contentious topic of intermittent fasting for women. Intermittent fasting (IF) is an eating plan that alternates between periods of eating and fasting. There are several different types of IF, including:
Time-restricted eating: Eat normally within a specific time window each day, such as 8 hours
5:2 fasting: Eat normally five days a week, and restrict calories by at least 75% on the other two days
Alternate-day fasting: Eat normally one day, and either fast completely or have a small meal the next day
Dr. Sims sheds light on how longer fasting periods or high-calorie restrictions can be detrimental for active women, except in cases where specific conditions, like polyscystic ovary syndrome, are present. She underscores the physiological disparities between men and women, highlighting how women possess more oxidative muscle fibers and greater metabolic flexibility.
Interestingly, fasted workouts - often thought to enhance metabolic flexibility - may actually increase stress on a woman's body. Dr. Sims explains the nuanced process by which women utilize glucose and fatty acids during exercise, emphasizing the adverse consequences of engaging in fasted workouts which can elevate cortisol levels, reduce workout intensity, and hinder the post-exercise benefits of hormones like growth hormone and testosterone.
Cortisol & Circadian Rhythm: Understanding the Impact
Dr. Sims elucidates how cortisol levels peak approximately 30 minutes after waking, triggering a stress response in women that is notably influenced by food consumption and sensory stimuli. By adopting a circadian eating pattern or time-restricted feeding window, (TRE) that involves eating only during specific hours of the day, such as between 7AM to 7PM, women can potentially reduce stress levels, enhance cognitive function, and mitigate thyroid dysfunction.
Timing of meals around exercise:
If you struggle to eat before your workout, then have a simple coffee-protein shake before your morning workout or heading out the door, as this will elicit the desired hormonal response and get fuel onboard
Aim for 15g protein pre-workout for a true strength training session which could look like 250ml of Plenish organic Oat Milk with 25g of The Organic Protein Company, Organic Whey (just one simple ingredient!) and a shot of strong coffee. (Click the link below to get 10% off your order with the Organic Protein Company using the code THEBTP01 at checkout)
This strategy will bring blood sugar up and stimulate hypothalamus, the part of the brain that controls many bodily functions, including hormonal regulation, temperature regulation, hunger and thirst, sleep and mood.
Eat within 45 minutes of exercise: The longer you withhold food post-exercise, the longer the brain perceives your body to be in a low energy state
In a low energy state, the first thing to go is lean mass
Post-exercise meals should consist of 35g good quality protein
The recovery window in women is much shorter than in men (60 minutes vs 3 hrs) so it’s more important for women to consume protein quickly post-exercise
Taking Action: Tailored Training Protocols
In a world where fitness trends often overlook the unique requirements of women, this enlightening conversation serves as a reminder to prioritize personalized approaches that honor the intricate interplay between hormones, metabolism, and exercise adaptations. As women navigate their fitness journey, understanding the impact of fasting, cortisol levels, and circadian rhythms can pave the way for a more balanced and sustainable approach to training and nutrition.
As the fitness landscape continues to evolve, let us heed the wisdom of experts like Dr. Stacy Sims, who advocate for a holistic and nuanced approach to women's training and nutrition needs. By challenging conventional practices and tailoring protocols to individual requirements, women can unlock their full potential and embark on a transformative journey towards optimal health and wellness.
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