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E148
July 17, 2026
Lift Heavy, Protect Your Brain: Strength, Creatine, and Sauna for Women with Dr. Stacy Sims
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In this episode of unPAUSED, Dr. Mary Claire Haver continues her conversation with exercise physiologist and nutrition scientist Dr. Stacy Sims, moving from what does not work to what actually does for women in perimenopause and menopause. They cover why strength training, not endless cardio, is one of the most powerful tools women have for protecting muscle, bone, and brain health at midlife, and Dr. Sims walks through exactly how to structure a 20 minute strength session for maximum benefit.

The conversation turns to creatine, including why women between 18 and 65 see some of the strongest benefits for brain and heart health, proper dosing, and why timing and mixing matter for bioavailability. Dr. Sims and Dr. Haver also discuss why distance runners can still develop osteoporosis despite years of training, and how chronic under fueling and calcium loss play a role.

They separate marketing from evidence on some of the biggest wellness trends right now, including GLP-1 medications, gray market peptides, cold plunging, and sauna use, and explain why women often respond differently than men to cold and heat exposure. The episode also covers why sit-ups are not necessary for a strong core, why cardio remodels the female heart differently than the male heart, and why women are more fatigue resistant than men from a biological standpoint. Dr. Sims closes with practical guidance for women just starting a strength training journey, along with her top priorities for circadian rhythm alignment, movement, and building sustainable habits for long term health.

Guest links:

Books:

Articles:

Chapters

00:00:00 – What Actually Works for Women's Health
00:02:02 – GLP-1s, Peptides & Wellness Trends
00:06:25 – Why Creatine Is a Game Changer
00:12:02 – Exercise for Brain, Bone & Metabolic Health
00:15:19 – Strength vs. Endurance Training
00:18:10 – Why Women Respond Differently to Exercise
00:22:15 – The Ideal 20-Minute Strength Workout
00:25:37 – How to Start Strength Training at Any Age
00:29:35 – The Truth About Cardio for Women
00:32:24 – Cold Plunges vs. Saunas
00:37:23 – Dr. Stacy Sims' Top Health Priorities
00:39:28 – Healthy Travel & Everyday Nutrition Tips
00:40:52 – The Best Way to Build Lasting Healthy Habits

About the guest

Dr. Stacy Sims

Dr. Stacy Sims is an internationally recognized exercise physiologist and nutrition scientist with an MSc and PhD. Her work is dedicated to transforming the way women approach exercise, nutrition, and performance by advancing research that reflects female physiology.

She has led research programs at Stanford University, Auckland University of Technology (AUT), and the University of Waikato, where her work focused on female athlete health and performance while challenging long-standing assumptions in sports science.

During her time at Stanford, Dr. Sims leveraged the innovation of Silicon Valley to translate her research into consumer products and her bestselling book, ROAR, which explores the differences between male and female physiology and how women can optimize training and nutrition throughout every stage of life. Her work has helped reshape conversations around women's health and performance, a message further amplified through her widely viewed TEDx talk, Women Are Not Small Men.

Dr. Sims has published more than 100 peer-reviewed research papers, authored several books, and is a sought-after speaker at professional and academic conferences around the world. Her contributions to sports nutrition and exercise science have established her as a leading authority on sex differences in training, nutrition, and health.

She currently serves as a Senior Research Associate with SPRINZ at Auckland University of Technology, holds an adjunct position with the Stanford Lifestyle Medicine Group, supervises PhD students, publishes academic research, and advises several innovative companies.

Through drstacysims.com, Dr. Sims provides science-backed education and online learning resources designed to help women train, fuel, and perform in alignment with their physiology throughout every stage of life.