Uploaded April 2026 | Updated September 2026, 3 weeks ago
Dr. Stacy Sims is an exercise physiologist, nutrition scientist, and the researcher behind the mantra "women are not small men." Recorded live with a studio audience, we discuss perimenopause, heavy lifting, fasted training myths, circadian eating, and more. READ MORE👉🏼 bit.ly/richroll984
✌🏼🌱 – Rich
This Episode Is Brought To You By…
Airbnb: Your home might be worth more than you think. Find out how much at👉🏼airbnb.com/host
Squarespace: Use code RichRoll to save 10% off👉🏼bit.ly/squarespace2025
WHOOP: The all-new WHOOP 5.0 is here! Get your first month FREE👉🏼join.whoop.com/Roll
Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order👉🏼bit.ly/LiveMomentous2025
Prolon: Get 15% OFF plus a FREE bonus gift👉🏼prolonlife.com/richroll
Check out all of the amazing discounts from our Sponsors👉🏼richroll.com/sponsors
00:00:00 Intro
00:00:57 Women Are Not Small Men
00:02:10 Historical Bias in Medicine
00:03:55 Fundamental Biological Differences
00:07:09 Perimenopause: Why What Used to Work Doesn’t
00:09:13 Gut Microbiome and Hormonal Shifts
00:10:47 Inflammation, Fat Storage, and Aging
00:13:05 Biggest Myths About Menopause
00:14:25 Nutrition for Women in Midlife
00:18:43 Circadian Rhythm, Sleep, and Age
00:20:09 Fasting: Men vs. Women
00:22:56 Practical Nutrition for Busy Women
00:25:46 Eating More to Lose Weight
00:26:51 Metabolic Flexibility in Women
00:29:39 Sponsor Break
00:33:35 Cardio, Strength, and the “Gray Zone”
00:38:07 Interval Training: How to Do It Right?
00:40:12 Optimizing Exercise for Women
00:43:53 Lifting Heavy: Addressing the Bulking Myth
00:48:11 Strength Training Programming
00:52:47 High-Intensity Workouts Beyond the Gym
00:56:15 Bone Density and Jump Training
00:57:53 Yoga, Pilates, and Complementary Training
01:00:01 Sponsor Break
01:03:05 Weight Management: Focus on Gains, Not Loss
01:05:52 Optimal Training Time and Circadian Rhythm
01:07:02 Interval Training Modalities
01:07:50 Accelerating Women’s Health Research
01:09:35 Supporting Adolescent Girls
01:12:00 Sleep Quality and Solutions
01:13:34 Training with the Menstrual Cycle
01:16:13 Hormonal Contraception and HRT
01:19:39 Sauna and Cold Plunge: Sex Differences
01:25:44 Protein Intake for Women
01:28:56 Fasted Training and Intermittent Fasting
01:32:28 A Day of Eating: Dr. Sims’ Example
01:35:45 Creatine Supplementation for Women
01:44:04 Other Supplements: What to Take and Avoid
01:46:53 Research Gaps and Diversity
01:50:22 Dream Research Project
01:54:28 How Men Can Support Women?
01:56:21 Guidance for Young Female Athletes
01:59:33 Wearables and Data Interpretation
02:01:44 Recognizing Perimenopause and First Steps
02:03:42 Blood Tests and Biomarkers
02:09:28 Peptides: Hype vs. Evidence
02:10:44 Defining “Heavy” in Strength Training
02:11:38 Conclusion and Acknowledgments
LISTEN / SUBSCRIBE TO THE PODCAST
Apple Podcasts: bit.ly/rrpitunes
Spotify: bit.ly/rrpspotify
Google: bit.ly/rrpgooglepods
Meal Planner: meals.richroll.com
Voicing Change Book: richroll.com/vc
Clips Channel: youtube.com/c/RichRollPodcastClips
Newsletter: bit.ly/rollcallemail
CONNECT WITH RICH
✩ Website - http://richroll.com
✩ Rich Roll Podcast - richroll.com/all-episodes
✩ Instagram - instagram.com/richroll
✩ Twitter - twitter.com/richroll
✩ Facebook - facebook.com/richrollfans
✩ Strava - strava.com/athletes/14443?oq=rich
✩ Memoir: Finding Ultra - richroll.com/shop/books/finding-ultra
✩ Meals - http://meals.richroll.com
✩ Cook - The Plantpower Way - richroll.com/shop/books/the-plantpower-way-signed
✩ Italian! - The Plantpower Way: Italia - richroll.com/shop/books/the-plantpower-way-italia-signed
✩ Support - patreon.com/richroll
Thanks To The Team: Jason Camiolo, Dan Drake, Morgan McRae, Blake Curtis, Desmond Loh
* * * * *
NEW TO RICH?
Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
bit.ly/otillonyt
bit.ly/vegansglam
I LOVE MAIL! SEND IT HERE:
2630 Conejo Spectrum St.
Thousand Oaks, CA 91320
#richroll #richrollpodcast
Dr. Stacy Sims is an exercise physiologist, nutrition scientist, and the researcher behind the mantra "women are not small men." Recorded live with a studio audience, we discuss perimenopause, heavy lifting, fasted training myths, circadian eating, and more. READ MORE👉🏼 bit.ly/richroll984
✌🏼🌱 – Rich
This Episode Is Brought To You By…
Airbnb: Your home might be worth more than you think. Find out how much at👉🏼airbnb.com/host
Squarespace: Use code RichRoll to save 10% off👉🏼bit.ly/squarespace2025
WHOOP: The all-new WHOOP 5.0 is here! Get your first month FREE👉🏼join.whoop.com/Roll
Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order👉🏼bit.ly/LiveMomentous2025
Prolon: Get 15% OFF plus a FREE bonus gift👉🏼prolonlife.com/richroll
Check out all of the amazing discounts from our Sponsors👉🏼richroll.com/sponsors
00:00:00 Intro
00:00:57 Women Are Not Small Men
00:02:10 Historical Bias in Medicine
00:03:55 Fundamental Biological Differences
00:07:09 Perimenopause: Why What Used to Work Doesn’t
00:09:13 Gut Microbiome and Hormonal Shifts
00:10:47 Inflammation, Fat Storage, and Aging
00:13:05 Biggest Myths About Menopause
00:14:25 Nutrition for Women in Midlife
00:18:43 Circadian Rhythm, Sleep, and Age
00:20:09 Fasting: Men vs. Women
00:22:56 Practical Nutrition for Busy Women
00:25:46 Eating More to Lose Weight
00:26:51 Metabolic Flexibility in Women
00:29:39 Sponsor Break
00:33:35 Cardio, Strength, and the “Gray Zone”
00:38:07 Interval Training: How to Do It Right?
00:40:12 Optimizing Exercise for Women
00:43:53 Lifting Heavy: Addressing the Bulking Myth
00:48:11 Strength Training Programming
00:52:47 High-Intensity Workouts Beyond the Gym
00:56:15 Bone Density and Jump Training
00:57:53 Yoga, Pilates, and Complementary Training
01:00:01 Sponsor Break
01:03:05 Weight Management: Focus on Gains, Not Loss
01:05:52 Optimal Training Time and Circadian Rhythm
01:07:02 Interval Training Modalities
01:07:50 Accelerating Women’s Health Research
01:09:35 Supporting Adolescent Girls
01:12:00 Sleep Quality and Solutions
01:13:34 Training with the Menstrual Cycle
01:16:13 Hormonal Contraception and HRT
01:19:39 Sauna and Cold Plunge: Sex Differences
01:25:44 Protein Intake for Women
01:28:56 Fasted Training and Intermittent Fasting
01:32:28 A Day of Eating: Dr. Sims’ Example
01:35:45 Creatine Supplementation for Women
01:44:04 Other Supplements: What to Take and Avoid
01:46:53 Research Gaps and Diversity
01:50:22 Dream Research Project
01:54:28 How Men Can Support Women?
01:56:21 Guidance for Young Female Athletes
01:59:33 Wearables and Data Interpretation
02:01:44 Recognizing Perimenopause and First Steps
02:03:42 Blood Tests and Biomarkers
02:09:28 Peptides: Hype vs. Evidence
02:10:44 Defining “Heavy” in Strength Training
02:11:38 Conclusion and Acknowledgments
LISTEN / SUBSCRIBE TO THE PODCAST
Apple Podcasts: bit.ly/rrpitunes
Spotify: bit.ly/rrpspotify
Google: bit.ly/rrpgooglepods
Meal Planner: meals.richroll.com
Voicing Change Book: richroll.com/vc
Clips Channel: youtube.com/c/RichRollPodcastClips
Newsletter: bit.ly/rollcallemail
CONNECT WITH RICH
✩ Website - http://richroll.com
✩ Rich Roll Podcast - richroll.com/all-episodes
✩ Instagram - instagram.com/richroll
✩ Twitter - twitter.com/richroll
✩ Facebook - facebook.com/richrollfans
✩ Strava - strava.com/athletes/14443?oq=rich
✩ Memoir: Finding Ultra - richroll.com/shop/books/finding-ultra
✩ Meals - http://meals.richroll.com
✩ Cook - The Plantpower Way - richroll.com/shop/books/the-plantpower-way-signed
✩ Italian! - The Plantpower Way: Italia - richroll.com/shop/books/the-plantpower-way-italia-signed
✩ Support - patreon.com/richroll
Thanks To The Team: Jason Camiolo, Dan Drake, Morgan McRae, Blake Curtis, Desmond Loh
* * * * *
NEW TO RICH?
Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
bit.ly/otillonyt
bit.ly/vegansglam
I LOVE MAIL! SEND IT HERE:
2630 Conejo Spectrum St.
Thousand Oaks, CA 91320
#richroll #richrollpodcast
