Dr. Stacy Sims: Fasting, Protein, and Lifting Heavy for Women
November 12, 2026 · 1 hr 20 min
Why listen
The fitness rules women follow were built on male data, and this episode explains what to do instead.
Enjoy the episode?
Subscribe to Commune with Jeff Krasno
In this episode
- Why fasted training backfires for women and what to do before a workout
- How much protein women actually need after 40, and why 20 grams falls short
- What lifting heavy means in practice and why it protects bone and muscle at any age
- Why cold plunges after strength training can work against you and when to use heat
Topics in this episode
- women's fitness
- fasting for women
- protein intake women
- strength training women
- exercise physiology
- women's health
About this episode
Women are not small men. Most of the fasting, training, and recovery advice women follow was built on research in men. Dr. Stacy Sims has spent her career correcting that.
Recorded live at The Kinn in Los Angeles, Jeff sits down with Dr. Stacy Sims, PhD, exercise physiologist, nutrition scientist, and author of ROAR, to explore how women can use good stress (fasting, strength training, cold, and heat) to their advantage at every stage of life, from the cycling years through perimenopause and beyond.
- Why skipping breakfast and training fasted on coffee works against women, and what the 90-minute caffeine rule gets wrong
- Why 20 grams of protein after a workout isn't enough for women, and why to aim for 35 to 40 grams after 40
- What "lift heavy" actually means, and why it's never too late to build muscle and bone
- Why an ice bath after lifting can blunt your gains, and why Stacy steers women toward the sauna instead
- Live audience Q&A on creatine, melatonin, methylene blue, brain health, and foot strength
This episode is for any woman who has done everything "right" in the gym and still isn't seeing results.
This podcast was made possible by:
- BIOptimizers: Go to www.bioptimizers.com/onecommune and use code ONECOMMUNE for 15% off your order.
- Stemregen: Get 20% off your first order at stemregen.co/commune with the code COMMUNEPOD
- LMNT: Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase at drinklmnt.com/commune.
- Calocurb: Calocurb naturally activates your body’s own GLP-1 and other fullness hormones to help manage hunger and cravings. Code COMMUNE10 for 10% off at Calocurb.com.
- Vivobarefoot: Try Vivobarefoot risk-free with a 100-day return guarantee, and get 20% off your order at vivobarefoot.com/commune.
About Commune with Jeff Krasno
The Commune Podcast is where we explore the ideas and practices that help us live healthy, connected, purpose-filled lives.
See all episodes →
