The Science of Female Performance: Challenging Sports Science Assumptions with Dr Stacy Sims

Today’s guest is one of the world’s leading voices in the science of female performance - and she’s here to change the way you think about training, recovery, and your body.

Dr. Stacy Sims coined the phrase “Women are not small men” - and she’s spent her career proving why.

In this episode, we unpack everything from caffeine and cold-water therapy to cycle-based training, menopause, RED-S, and strength training after 40. Whether you’re a female athlete, a coach, or simply someone looking to optimize health and energy at any age - this is the episode for you.

You’ll also hear the story of how Stacy went from elite athlete to world-renowned researcher - and what she’s learned by standing at the frontlines of sport science, often as the lone voice in the room.

This episode is packed with myth-busting, empowering science - and practical tools you can use starting today. Let’s dive in.

Highlights:

• Women ≠ Small Men: How the moment a lab tossed her data sparked a mission to rebuild sports science for female physiology.
• Lift Heavy, Live Long: From teens to menopause, heavy strength trains the nervous system, protects power, bones, and brain.
• Fuel the Clock, Not the Hype: Early eating and post-training protein + carbs beat late-morning “fasting” for women’s health.
• Beyond “Just Go on the Pill”: Track cycles, fix low energy, consider real fixes for cramps and heavy bleeds - don’t mute the system.
• Athlete to Advocate: From Kona and World Cups to the lab bench - lived experience powering better answers for women and girls.
• Puberty’s Performance Dip: A temporary wobble, not a verdict - relearn movement, build strength, keep girls in the game.
• Her Why: Empower the next generation - science, not stereotypes - so daughters inherit sport that finally fits.
• Test, Don’t Guess: Cycle-aware training, caffeine trials, and simple logs turn “generic advice” into personal performance.
• Heat Loves Her, Ice Not So Much: Women gain more from sauna; skip the ice baths - cool water beats ice-cold shock.

Links:

Connect with Stacy on Instagram: https://www.instagram.com/drstacysims

Connect with Stacy on Facebook: https://www.facebook.com/drstacysims

Connect with Stacy on LinkedIn: https://www.linkedin.com/in/stacy-t-sims-phd/

Connect with Stacy on YouTube: https://www.youtube.com/channel/UCPD55VPa1ZWx1a_nzWC2VJA

Dr Stacy Sims Website: https://www.drstacysims.com/

This episode was sponsored by The Trusted Team and 4th Discipline