The Real Reason You Wake Up at 3AM: Female Circadian Rhythm Explained @DrStacySims

Uploaded June 2026 | Updated September 2026, 2 weeks ago

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Most women are told to rest 3 minutes between heavy sets but Dr. Stacy Sims explains why that's actually working against you. Because women have a longer time-to-fatigue within a set, waiting the full recovery window means losing joint readiness and warmth, making it harder to progress your load. The fix: cut rest to roughly 2 minutes to keep your strength training progressive, not stalled.

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Menopause 2.0
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▶️ Watch Next:
Continue learning with these related videos:

The Truth About Women’s Training & Nutrition | Dr. Stacy Sims on Andrew Huberman Podcast
youtu.be/CYew_LtZt4I?si=DV3vpzKX7qcVuyWs

Is Mainstream Exercise Advice Sexist? Here’s the Truth! | Dr. Stacy Sims on Diary of a CEO
youtu.be/-4I0U9ApVEw?si=u1CsDLVaAG_SzMOi

Why Women Need a Different Approach to Nutrition & Training | Dr Stacy Sims on The Proof
youtu.be/4c7udsxd3c8?si=wG8wZTmE4s36xA9G

👩‍🔬 About Me:
I’m Dr. Stacy Sims, exercise physiologist, nutrition scientist, and author of ROAR and Next Level. My mission is simple: stop training women like small men. I help you understand and work with your physiology - for better performance, health, and longevity.

Follow me for daily tips:
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LinkedIn: Dr. Stacy Sims

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The Real Reason You Wake Up at 3AM: Female Circadian Rhythm Explained

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$How to Build Bone Density After 40: Resistance Training, HRT, and Creatine Your bones dont just start failing at menopause. The cascade starts years before your last period, and most women dont find out until a wrist fracture at 50 tells them they were already decades behind. In this episode, I sit down with Dr. Tracey Clissold, founder of OSTEO-GAINS and a bone health and jump training specialist, and Dr. Jocelyn Wettstein, orthopedic surgeon and womens musculoskeletal health researcher at Duke University, to cover everything active women need to know about building and protecting bone across the female lifespan. We get into why common exercise approaches arent enough, what actually moves the needle on bone density, and how to stack exercise, nutrition, and hormonal tools together for a skeleton that stays robust well into your 60s and beyond. This is a science-first episode for active women who want to stay strong, resilient, and structurally robust across every decade of life. Dr. Tracey Clissold is a New Zealand-based researcher and educator with 30+ years in exercise science and sports nutrition. She holds a PhD from AUT University, where her research proved that a targeted jump-landing program can improve bone mineral density by 3.5–5% in just 12 months. She created the OSTEO-GAINS app — a science-backed, 2–5 minute daily bone-building program with over 25,000 users worldwide. 🔗 osteo-gains.com | @osteogains Dr. Jocelyn Wittstein is a board-certified orthopedic surgeon, sports medicine specialist, and associate professor at Duke University Medical Center. A nationally recognized expert in womens musculoskeletal health, she leads NIH-funded research on bone density, joint health, and the musculoskeletal effects of menopause. She is co-author of The Complete Bone and Joint Health Plan and a core leader of the Duke Female Athlete Program. 📸 @jocelyn_wittstein_md Timestamps: 00:00 Meet Dr. Stacy Sims and Dr. Jocelyn Wettstein: Bone Health Experts 01:54 Why Women Are at Greater Risk for Bone Loss Than Men 05:09 When Is the Best Time to Start Building Bone? 09:47 Cycling, RED-S, and the Bone Loss Risk Nobody Talks About 12:15 The Truth About HRT and Bone Health in Menopause 17:41 Why Muscle and Bone Cant Be Separated in Perimenopause 22:22 How a Declining Gut Microbiome in Perimenopause Drives Bone Loss 26:34 Creatine for Women: How Much You Actually Need for Bone, Muscle, and Brain 31:35 Collagen, Vitamin D, and Omega-3 for Women: Do They Actually Work? 37:14 Gold Nuggets: One Key Message Each Expert Wants Women to Take Home 📩 Join my newsletter for updates, tips, and free resources 👉 https://www.drstacysims.com/generic_optin Want to go deeper? Start here: Menopause 2.0 Your complete science-based guide to training through midlife and beyond 👉 https://www.drstacysims.com/menopause?utm_source=apr26wk1f&utm_medium=social&utm_campaign=youtube Microlearning Courses Focused courses on supplements, hormones, and training - each under 3 hours 👉 https://www.drstacysims.com/microlearning?utm_source=apr26wk1f&utm_medium=social&utm_campaign=youtube Next Gen: Training Active Girls For coaches, parents & teachers helping girls thrive through puberty and sport 👉 https://www.drstacysims.com/nextgen?utm_source=apr26wk1f&utm_medium=social&utm_campaign=youtube Not sure where to start. Start here: 👉 https://www.drstacysims.com/product_guide?utm_source=apr26wk1f&utm_medium=social&utm_campaign=youtube ▶️ Watch Next: Continue learning with these related videos: The Truth About Women’s Training & Nutrition | Dr. Stacy Sims on Andrew Huberman Podcast https://youtu.be/CYew_LtZt4I?si=DV3vpzKX7qcVuyWs Is Mainstream Exercise Advice Sexist? Here’s the Truth! | Dr. Stacy Sims on Diary of a CEO https://youtu.be/-4I0U9ApVEw?si=u1CsDLVaAG_SzMOi Why Women Need a Different Approach to Nutrition & Training | Dr Stacy Sims on The Proof https://youtu.be/4c7udsxd3c8?si=wG8wZTmE4s36xA9G 👩‍🔬 About Me: I’m Dr. Stacy Sims, exercise physiologist, nutrition scientist, and author of ROAR and Next Level. My mission is simple: stop training women like small men. I help you understand and work with your physiology - for better performance, health, and longevity. Follow me for daily tips: Instagram: @drstacysims Facebook: @drstacysims LinkedIn: Dr. Stacy Sims 🔔 Subscribe for new videos on womens health, training, and recovery 👍 Like, share, and drop a comment - I love hearing your questions #DrStacySims #WomenAreNotSmallMen #WomensHealth #FemaleAthletes #ExerciseScience #Hormones #StrengthTraining #MenopauseFitness #BoneHealth #OsteoGains #Osteoporosis #Osteopenia #BoneStrength #Perimenopause #Menopause #PostMenopause #DrTraceyClissold #DrJocelynWittstein #Sarcopenia #BoneDensity #LongevityHealth$

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