Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

[@hubermanlab]

Thank you for watching. If you enjoyed this topic and episode, please click the "like" button and subscribe to our channel here on KZbin. Thank you for your interest in science! -- Andrew

[@CrocPit]

Love you!

[@ioanacadar6014]

Me too 😊

[@CarolFoegen]

I agree as a sixty year old women I found Dr Sims wisdom welcome as I put higher protein to end of my weight training and cardo exercises (Steve Zims program) with stretching on off days, I put 12 protein/carbs breakfast and follow with 34 grams protein/carb after exercise, I going to switch these two.

[@joannhood7478]

Nice one prof!🧡

[@tarab7518]

can you share with us what shizandra supplement dr sims takes? Also creatine? I would love to know brands

[@niluparrahman5927]

I appreciate you bring on these amazing female speakers over the past few month discussing women`s health and fitness.

[@ggrthemostgodless8713]

No one better than Dr. Lyon... by far!!

[@ggrthemostgodless8713]

I appreciate you bring ANY great speaker regardless of sex to discuss human's health. In health most of it is common sense and only small differences. But in those SMALL differences lies the huge problems if not talked about in general, considering HUMAN beings... Like RESISTANCE exercise and the main lifts, those are great for men and women, so it is women who screw themselves by fearing "getting bulky" if they do them, as if it were that easy, even with 12-15 times the testosterone it is hard and long... Same with nutrition, most of the good things and bad things applies to both sexes. It is the person's eating habits and not the "diet" that NOW implies a lot of restrictions that screw women when they decide they have to eat VERY differently to be healthy etc, when if they did what is good for HUMANS in what they eat they wold be MOSTLY fine, and just take care of the SMALL issues aside. It is a problem though when an expert SPECIALIZES on women only issues, not bc it is women, but bc they get so obsesses with those small issues and ESPECIAL CASES as if the majority of woman had those issues.

[@tinaferr]

@@ggrthemostgodless8713 on a channel about OPTIMIZATION it would make sense to have content that OPTIMIZES for sex differences, no? historically science/medicine/studies have focused on men as research subjects (tho this has changed/is changing), therefore been geared towards optimizing men's health. the small differences matter, especially when you're talking about hormones. as a woman (and I can speak for many other women) I appreciate occasional content that focuses on women's health. and I appreciate content that specializes on men's health. even tho much of the basic health stuff is common to both sexes (strength training, eating unprocessed foods, water, sleep) we're here for optimization so i appreciate it and anyone who loves learning might too.

[@JovieJasper]

Look into how this man actually treats women. This is PR repair.

[@architechofreality]

@@JovieJasper this is true, however, I am watching this one because Sims is awesome. However, I unsubbed from him and now rarely watch.

[@kristinludlowUX]

Keep the female speakers over 50 coming, Andrew. This segment w/ Stacy has me inspired to start looking at her protocol. I'm 55 and just starting to get serious about weight training again.

[@dessa8665]

Same age, same situation :)

[@kristinanowosad5718]

Even over 40 would be good. And assistance with training as a person with insulin resistance and pcos

[@Ehkaya]

Same here. 51 just started working out seriously this year, but struggling with weight game as a result of hormones.

[@CLARE238]

And me .. finding this .. life saver 🙂🙏thank you

[@MsMorgs1]

Same here!! Such incredible information

[@miosotistar]

In a world of misinformation where menopausal woman struggle to get the right nutrition and exercise advise, this episode is a treasure. I hope it finds it way to many more viewers that desperately need to hear this information.

[@SimpleMandy]

"We need women to track their own cycles and find their own patterns." THANK YOU THANK YOU THANK YOU!!!! I started doing this a couple of years ago and finding my pattern was a game changer.

[@katiecarroll415]

I've just started tracking my cycle (was on hormonal birth control for years and didn't have a cycle) and am excited to learn more about how I can really tune into my own rhythms! Can you share more about any tactics you employed once you understood your own pattern?

[@kailerbritton]

As a male, I still enjoy these female specific episodes. A lot to learn and teach my family!

[@Szilvia_Szilvia]

But not this one, please...it's 90% wrong

[@kailerbritton]

@@Szilvia_Szilvia considering the fact everything they talked about was backed by scientific evidence/ proof and years of study’s on humans, I think I’ll take there word over yours 😅

[@cri0871]

So sweet!

[@norwegean_nomad]

That's very sweet ❤

[@chriswashington8477]

This

[@nrjetik1]

Thanks for having Dr.Sims! I'm 64 and have been training consistently for over half my life. I was one of the few women in my day in the weight room ( also plenty of protein) . l am grateful not only for the quality of life it has allowed me BUT most importantly having the fitness, muscle, and bone density as a menopausal woman, it literally saved my life 4 months ago when a van plowed into me while training on my bicycle. Most 64-year-old women would have died OR had every bone shattered. " Women are not small men" but in my day I sure had to prove myself

[@rainbowtravelingyogi]

I’m about half your age, but I had the same experience. I was plowed over by a truck while cycling to work last year. I have always done resistance training, mobility work, and eat a lot of protein. I also would have died and wouldn’t be back to hiking and cycling again currently if I hadn’t done the self care. It’s now been just one week over a year of when that happened to me. I was in the ICU and had several emergency surgeries. Kudos to persistence and consistency. ❤

[@user-jc8py7dw7r]

No idea what protein has to do with being a woman in the weight room so maybe you should also work on your writing skills.

[@nrjetik1]

@@user-jc8py7dw7r use your logical brain! Eating more than the average RDA amountof protein. Most women under eat protein..

[@WENDLELL]

@@user-jc8py7dw7rWow, I’m sorry you’re in such an unhappy place that you feel the need to be so negative. If you know about weight lifting you will know about the importance of protein.

[@paulashealthyliving]

@@user-jc8py7dw7r wow.. I totally understood what she meant. and also what you mean. How many comments did you need to read to find one with a typo so you could bash the writer.

[@ITT2023]

Thank you for inviting Dr. Sims to Huberman Lab. Her work besides that of Dr. Haver and neuroscientist Dr. Mosconi are literally life-changing for women.

[@ElanDarcy]

Checkout Lara Briden and Dr. Jerilynn Prior also

[@kaylaagostini6324]

❤

[@denisse4817]

Thank you!!​More recommendations !? I'm so into this and their amazing research​@@ElanDarcy

[@rotation__amputee1804]

I really appreciate the work, still there is a long way to go. ❤

[@marshad.9149]

LIFE. CHANGING. ❤

[@hippieschick6473]

Yes!!!! I'm 53 still have a cycle! Started HRT..game changer!!!! Started lifting...now need to add the sprints...I also eat 140g of protein a day! Meditation, long walks, good sleep, positive vibes!!!!❤

[@UuuuHjbbhnn]

I’m still missing the real heavy lifting but getting closer. HRT helped me stop feeling 80 and feeling 30. (Real age 49) Such a GAME CHANGER. ❤🎉

[@ronilda2231]

What do you eat to get 140 g of protein a day?

[@carmenbetteridge1917]

Breakdown of your 140g of P pls 😊

[@hippieschick6473]

​@@ronilda2231 typically, protein shake, shredded chicken, greek yogurt, cottage cheese

[@hippieschick6473]

​@@carmenbetteridge1917typically, protein shake, shredded chicken, greek yogurt, cottage cheese

[@natalyperez6063]

This has been my favorite podcast episode ever. Finally someone clarifying all these myths and doubts that women had because NO ONE talks about it. Amazing episode

[@kristinenelson990]

This was the most informative interview I've ever heard regarding female athletes, training, food hormones, protein, iron, monthly cycles, and recovery. Outstanding! Thank you, Dr. Sims & Dr. Huberman!

[@lisahunt59]

Stacy is a very good friend of mine; and I used to work with her. Her knowledge of the female physiology is unmatched. My performance as an athlete has improved significantly since I started following her protocol.

[@Jmisslyn]

Do you recommend her book "Next Level" as a good guide ?

[@lisahunt59]

@@Jmisslyn yes. It’s great!

[@Jmisslyn]

@@lisahunt59 Thank you

[@taylortwinsandpreslie8662]

I'm a 43 year old female. Spent my younger years lifting weights, running, doing HIIT. Now I'm lifting heavy, walking with a weighted vest, and nursing my chronic plantar fasciitis. This podcast was great timing!

[@KellyEllen22]

up to Stacy to tell us about Plantar Fasciitis, I struggled so much with it, podiatrist and doctors have no idea when it comes to women and hormones, so bloody frustrating. Thank God for this super woman Dr Sims

[@laisa.]

​@@KellyEllen22 I'm almost rid of my pf now, have had it on and off for 20 years. I changed my course with it now. Strenghtening the foot, easing into barefoot walking, flatter shoes, doing Alfredsons protocol heel lifts and strenght for the feet. AND scraping under my feet with a steel spoon, to losen up the fascia. It is so much better now. I followed a dr here on yt who specializes in pf. She's called Angela. Hope this helps ❤

[@KellyEllen22]

@@laisa. Thanks so much for the response and wow, 20 years! Glad you've resolved it. My podiatrist gave me exercises to fix it and it has, but no-one explained that it was likely due to menopause. I'm so glad Stacy is championing for us women.

[@MK4Hisglory]

I suffered with plantar fasciitis last year. After 3 months in PT strengthening/stretching hamstrings on down, one thing that truly helped was getting custom insoles. As we age we lose the fat pads in our feet. Also our arches begin to fall some. Getting that support back in my feet as well as making sure my calves/achilles are stretched, I’ve had no more issues.

[@wendymaduro1546]

also i want to remark that Dr. Sims is such an amazing guest also. She allows for Huberman to finish his questions or lines of thought, she is patient and she speaks beautifully

[@buddhacat422]

OMG...I've been doing it wrong all these years! I've been doing it like a MAN!!! No wonder I've been losing muscle mass even though I workout daily! Thank you for having this knowledgeable guest on your podcast.

[@Heather.abigail]

I can’t explain how exciting it is to be a woman and having access to in depth explanations on women’s health. Extending so much gratitude to Dr Sims and Huberman Lab 🙏🏻

[@muhammadiqbalsheikh5968]

[R poo

[@Wallace-mq5wl]

I totally agree! One of my favourite episodes to date !! Definitely going to be using so much of the content of this podcast. Thank you Dr Stacy Sims and Andrew Huberman for this insightful conversation.

[@yoniwan2343]

Yesss!!!

[@ultimate0strange]

Absolutely! I can't thank them enough for this episode ❤

[@julietafrancos9332]

Agree, every minute of this episode made me excited and wanting to follow the protocols

[@carolannN9712]

Yasss, Dr Sims! Her work convinced me to take on sprint intervals and not waste my time and energy on endless steady state cardio. She also convinced me to try minimal doses of creatine because of it's ability to protect the gut mucus lining (that was the tipping point for me on top of all its other benefits). Most importantly, she convinced me to stop weight lifting fasted first thing in the morning. I busted my fatloss plateau and feel way stronger ❤

[@joannhood7478]

I'm still trying to incorporate the sprint interval work!☺️ I preach about it constantly but don't do it as much as I really need to be.🙈😅

[@barbarafairbanks4578]

@carolannN9712 Can I ask what shoes you've chosen for your sprints? (assuming you are run 🏃‍♂️ sprinting.)😊 I'm kinda stuck on that point - the shoes🙄

[@barbarafairbanks4578]

​@@joannhood7478 You & me, both. I'm stuck on which shoes I need. Extra supportive & padded?... or the barefoot style shoe.?

[@carolannN9712]

@@barbarafairbanks4578 I switched to only wearing Xero shoes for everything (other than flip flops) 1.5 years ago. My knees, hips and low back issues all vanished. For me, shoes that mimic being bear foot work best. I also lift without any shoes on (at home) so if I do ever get a gym membership, it would also be Xero shoes.

[@carolannN9712]

@@barbarafairbanks4578 I use xero shoes for everything outdoors (other than just bopping around in flip flops). My knees, hips and low back all made full recovery from pain when I switched to no-rise heel shoes 1.5 years ago. Indoors, I lift barefoot (managing OK with no gym membership!) And do any stability work barefoot too.

[@maryherbivorre3393]

Wow! As a 44-year-old woman I found this episode extremely useful! Thank you so much Andrew Huberman for this incredibly valuable information 🙏🏼. I can't believe this information was given to us at no cost!

[@Szilvia_Szilvia]

Yeah... It's a pity it's wrong

[@helent6092]

Which parts?! ​@@Szilvia_Szilvia

[@KellyEllen22]

support her by purchasing her book and sharing it with your female friends. I consider her books to be compulsory reading for all women

[@catherinewalters2803]

Strength training is so important for women. I am a 65-year-old grandmother, and also blind. Strength training has helped my balance and all my muscles. We go to Jiva fitness in Eastern PA. We do great choreographed workouts that are made by a place called.MOSSA. There are mostly women of middle-age at our gym. Our goals are to stay strong, floor to standing, imbalance. Specifically, I do a class called group power, which is strength, cardiovascular, and using my old brain! As a blind woman, I can’t tell you how important it is that you did a podcast about women and strength. The reason I told you about Mossa is so you can check it out. . Of course, our gym is not as fancy as what you will see on KZbin. We don’t have any mirrors or make up. Lol. Even a blind woman with seizures, lupus, etc. etc. etc. can be strong!

[@lainiabraham2777]

Hi Catherine! So fun to see your comment here. Glad you are doing well!

[@veronicamartin6977]

😮💪🏼👏🏼👏🏼👏🏼👏🏼

[@huongng199]

Amazing!

[@natalinasobreiro]

I'm a 20 yr old portuguese medical student whose interests range from preventing diseases to women's health and I have to say I loved this episode! It's always interesting to be confronted with the knowledge gaps when it comes to the female nature, regarding scientific studies. I hope one day I'm able to deliver knowledge to those around me with this much excellence. My dream is to simplify peoples' lives and help those around me feel better with themselves, considering both their body and mind. Thank you for your service, Drs., for whom I have great respect and admiration.☺

[@healthychelsea7919]

Andrew, you are just the very best podcaster and people-person. Never get bored watching you with your guests. You're a pro at remaining neutral, respectful, and you ask the right questions. Thank you.

[@Szilvia_Szilvia]

...well, he's charming for sure. But he's not pushing back even on obvious fallacies, and that's not a good thing.

[@healthychelsea7919]

He is respectful, as I said. He allows people to believe what they do. The only misinformation I heard was about infrared versus dry sauna. Infrared is far better

[@77777jetta]

Dr Sims is by far the best exercise physiologist I have ever read about and listened to! Thank you, Andrew, for having her on your show! She is amazingly smart!!! And you can truly see she is passionate about helping people and thank you, Dr. Sims for sharing your knowledge with the world! In my eyes you are the best! Keep educating us , and we will keep learning from you! 🏃‍♀️‍➡️

[@dr.angmacmcconnell9420]

Thank you for having Dr Sims on! I’m 56 and have a deluge of health problems due to menopause challenges. After 3 months of incorporating her training and supplement suggestions I’m starting to get my body and life back! I’m a lifelong weightlifter and fitness fan and I’m over the moon happy to have this life changing info. Read Next Level, ladies ❤🎉

[@alashiabarnes20]

This was by far THE MOST informative episode I’ve seen for women. Holy crap.

[@Wallace-mq5wl]

I had this realisation too, we need more!

[@muiawat]

Dr Stacy sims had a plethora of talks on KZbin and compiled some of them on her KZbin channel

[@karynboatman994]

Thank you! I'm so sick of male trainers and doctors just giving out advice that they think applies to both men and women because they don't bother to learn about women's bodies.

[@mashenka6189]

Yes

[@jessemiller3108]

What advice do they give that doesn't apply to women?

[@karynboatman994]

@@jessemiller3108 Maybe you should watch the video instead of asking a stranger to explain it to you. Women do enough unpaid labor for your kind. You can look it up big boy. I believe in you.

[@mashenka6189]

@@jessemiller3108 did you listen to the podcast? Women are not just small men. Advice on nutrition training, rest, supplements, coldpludge/ sauna, intermittent fasting…most of the data on women is 20 years old…,

[@jessemiller3108]

@@mashenka6189 I did not. I was just curious what people would be prescribing that doesn’t pertain to women. Sounds like this person had some experiences I would have been interested in hearing about. I went to college for sports nutrition, so i wanted to know what advice was being given that didn’t relate to women.

[@wendymaduro1546]

my life has changed thanks to these interviews by Dr Mary Haver, Dr Lyon, this one and Dr. Natalie Crawford and Dr. Sra Gottfried

[@lh2481]

I have been implementing Dr. Lyon's protocol for two weeks and have lost 7 lbs 🎉 she is incredible I'm so glad I found her through this podcast

[@tammywilmot640]

@@lh2481 Who is Dr Lyon?

[@tracygeorge6994]

@@tammywilmot640see Huberman episode with Gabrielle Lyon. She’s an MD and muscle/protein expert.

[@SunshinyDay4423]

​@@tammywilmot640Ohhhh you have to subscribe to Dr. Lyon!

[@SunshinyDay4423]

Mine started changing with first, Mike Matthew's, then the Mind Pump guys, then Dr. Lyon. There's a whole other world in here!

[@Summer-ov6kj]

This was unbelievable, exactly what women in their 40s need to know and be informed about. Thank you so much for talking about this topic and putting more emphasis on women and affects of hormones and menstrual cycle on performance and athletic capacity 💪🏼🙏🏼

[@skillculator7408]

My thoughts exactly

[@MarionMM]

Right? I hit 39-40 and started wondering why working out was destroying me for DAYS afterwards...I always felt better working out fasted and I do not have an appetite in the morning anyway. I haven't tried the recommendation to pre-fuel (protein in my coffee? no problem!), but I am really hoping it helps me.

[@alexisalexi5161]

There need to be more discussions about what women over 40 need and are/or will be going thru

[@rachelscottart6908]

I've learnt so much already in the first 15 mins! I'll stop kettlebell training on a caffeinated empty stomach first thing. And now I have a weekly workout protocol.Thanks so much for providing these podcasts for free. Hugely appreciated!

[@michellejensen114]

What a fantastic interview! I’m 49 and believe I’m in perimenopause. I’ve watched this twice already and have been taking notes!! Was working out fasted in the morning until this morning… had a protein shake 40 min after waking and taking my thyroid medication; 30 min before my new HIIT/SIT workout. Thank you so much for the life changing information!

[@margo7581]

Hi Dr. Huberman! I do find your podcast valuable. I am a 66-year- old retired critical care nurse. Please continue to include our demographic in your discussions. I am doing my best to enhance my health span and value science particularly related to more mature women. Thank you. Keep up the good work!❤

[@paulashealthyliving]

yes! There is a lot of mention of peri menopause but us post menopausal women need information too. I love the info I get on this podcast! Just want to have more discussion of the needs of the 60 plus women.

[@LorelMorton]

Hear, hear! I am also 66 and retired.

[@freshwindbrightsky]

Just turned 63, want more info on training specifically for women in our 60’s. Love love love Huberman Lab!

[@GraceCourt-g2b]

This is my favorite female speaker yet! So many different aspects to extreme cold exposure and fasting I’ve experienced negative effects. And heat exposure has always made me feel better. She definitely knows what she’s talking about.

[@susanswinny588]

I know of Stacy Sims from her TED talk and I like her. Thank you for having her as a guest. I'm 72, lifelong runner and resistance trainer. I find her advice about high intensity for women in my age group rings true. I still love zone 2, but feel like leaning more into HIIT after seeing this! So encouraging to feel relevant from the outside!

[@AlexandraNeto-n4g]

This episode was amazing! Long story sort of short, I’ve been working out all my life. My mom put me in aerobics classes when I was 13, in my early 20s I started resistant weight training, it’s been a routine for me since. I’m 48 years old now, and a year and a half ago I was diagnosed with Hashimoto. 2 years prior to being diagnosed i started having a lot of pain all over my body, I was tested for nearly everything and the drs kept telling me I was very healthy. The pain intensified to the point I could not walk, hold my cell phone, think or form sentences, do normal every day things, I felt like I was 100 years old. Eventually I was diagnosed with Hoshimotos but even after starting the meds some of the pain continued. I went from being able to do 20 pound dumbbell each shoulder presses to barely being able to hold a 5 pound weight and getting out of breath quickly. One year after I was diagnosed, I was told I had officially gone into menopause. Fast forward, I took it upon myself to do more research since the Drs weren’t giving my any answers as to why I was still having so much pain. Even though I’ve always eating healthy I made some drastic changes. I started going back to the gym again but clearly had lost all my muscle mass, I went from weighing 127 pounds (I’m only 5’3) to 106 pounds in 2 months. After making some eating habit changes and getting rid of all toxins and allergens in my home, I noticed some improvement, and was able to go back to the gym more often, it’s been a year of slow progress. BUT after much research, listening to menopause Drs and brain Drs, etc, I learned a few things: 1. I had started doing intermittent fasting the same year my pains started. 2. I was perimenopausal when my pains started. 3. The moment I was diagnosed with Hoshimoto, i fast tracked to menopause that same year. 4. My conclusion is that the pains were inflammation both from the Hoshimoto and fast tracking to menopause all at the same time, so double the inflammation. Non of the Drs (and I saw ALOT, they even thought I had cancer) ever pinged it to peri & meno. The point of the long story is that, after learning so much from so many wonderful podcasts, I am now learning to train differently because I am a post menopausal 47 years old Latino female, who now I has to be intentional about her workouts. Because what women go through gradually for 10 years, I went through in one. So this podcast was extremely helpful in reassuring some things I already knew and others I didn’t. I am also learning so that I can share my story with my friends who are the same age and my younger sister, so they can avoid going through what I went through, or understand what is happening with their bodies because they were informed. I wish everything I know now someone would have told me 3 years ago. I also wish someone could take my case and tell me if intermittent fasting brought on the hashimoto? If hashimoto fast tracked menopause or was it the medication? Or was it all bad luck. I hope you read my story, if not, I hope it resonates with one of your followers. Ps. Excuse the grammar and spelling, I’m on my phone.

[@bec947]

As a woman who is currently on a progesterone only pill, but when off it has cycles all over the shop and a possible diagnosis of pmdd, as well as having endo, I am so grateful that this discussion feels inclusive of women across this spectrum rather than the a-typical discussion about “the menstrual cycle” ie a typical, healthy 28 day cycle. All too often these discussions don’t cover all the possibilities that women might be dealing with but I thought this was brilliant

[@AshleighPersonal-w4s]

Ohhhh my gosh! I SO needed this! 47yo female, diagnosed with adult ADD, hysterectomy at 38, very active, and IF’er for at least the past seven years. This past six months it has ALL gone down hill. I started to realize I may be in perimenopause. I am putting of pharma HRT’s as long as humanly possible. The info about IF for women was eye opening. Since hearing this pod for the first time two weeks ago, I have quit IF’ing, started my mornings with the coffee and protein shake and HOLY!!! Feeling so much more normal. The next thing I’ll be incorporating is the HIIT or sprint intervals! Thank you Dr H for having Dr Sims on!!!

[@jacquischlosser686]

Soooo....I've been doing all the wrong things with my 42 year old body. I am treating it like I'm in my early 30's and can not figure out why I'm gaining weight! This is amazing and so so so helpful. Thank you for having Dr. Sims on!!

[@Ellewoods-143]

I’ve been working out fasted every morning and felt worse than I did when I was inactive. This episode helped me understand why and how to change that. Thank you for all the beautiful work you guys do 🙏🏼🙏🏼🙏🏼

[@tj68710]

IS ANDREW IN MY HEAD! I just turned 41 in September and everything Andrew and Stacy are talking about everything I'm going through! I love Les Mills high intense training, but it is killing me. I have injured both of my plantar fascia tendons and I feel more tired than ever. I have been on this fitness journey for 3+ years now and it hasn't worked for me in the way I thought. THANK YOU FOR MAKING THIS FREE, PUBLIC INFORMATION!

[@erinmgiles]

agreed, so grateful!

[@robinsneckofthewoods]

Dr. Huberman, I have been listening to your channel for a few months and enjoy every episode and learn so much. The piece with Dr Sims is very enlightening. I turned 57 in January and on a quest to slow and reverse aging. I’ve never been a big gym/exercise person and have adopted a brand new mindset these past 8 months. I’ve always enjoyed outdoor activities such as walking, hiking, and such and figured that was enough. I’ve hit roadblocks when asking for bloodwork from my doctor and have been low in B12 and D in the past. I’ve been vegetarian nearly my whole life and find it challenging to find enough daily protein. I’ve been trying to fix my composition to build more muscle and lower fat. I’m so disappointed that at each and every annual OB/GYN appointments since I was 20’s and having babies my doctors have never asked about muscle strength and whole body composition. I appreciate the information I get from you and your guests! Keep up the great work!

[@jynaemiller1170]

🗣🔈She is educating us and taking us to THE GUN SHOW ‼️💪🏽

[@heycoacheva]

Riiiiiight!?!

[@Denver-Amanda]

This was so needed. At 22 years old I lost my menstrual cycle for four months from training in the morning and intermittent fasting (starting due to the book “why we age and why we don’t have to”). All of my concerns are answered! Great episode.

[@melie3054]

Andrew (and team), thank you as always for featuring female experts on your show again and again! It really helps to see people who specialize in women’s health talk and share their knowledge with us. It’s such an underrated field and these public conversations you have really help bring awareness. Thank you!

[@flexibility16]

Wow! Now it all makes sense! I have been so frustrated with lack of results, in fact opposite result from my workouts. Why am I not getting the results I used to when I've actually increased my cardio and working out more? Now I know! I've switched from cardio heavy classes to a gym that focuses on lifting (from Orange Theory to FIT60). Since then, I have my triceps back, I have better posture and feel A LOT STRONGER!! Thank you for your in-depth interview with Dr. Sims! I feel good!

[@Dolphinjasy]

Andrew, please please please do an episode focused on maintaining health during the period of life with small children at home. I have found your episodes on skeletal muscle health, metabolic health and sleep hygiene extremely informative but feel stressed over what to prioritize when baby #2 arrives in a couple of months. I've recently started to feel the healthiest I've ever been in my adult life due to implementing many insights from your podcast. But there is a sense of giving a lot of things up that I know make me healthy because they are not realistic during the years where kids don't sleep. If you could shine a light on some strategies/protocols for this time in life, I think many parents would benefit hugely. When we don't have a strategy it's easy to end up wishing that period of life would pass, but we don't want to miss out on it either! Thanks for everything you do.

[@caitlinyeager9812]

That’s a wonderful idea ❤

[@larisanagelberg7379]

Third this! 1 yo baby at home and the last 2ish years has included a lot of change in terms of my health

[@pearlynina7597]

💯

[@yogakundalini]

Thanks for this topic, Dr. Stacy Sims I am a woman of 45 years old and started my Kundalini Yoga practice in my 20 .This involves all areas of your life, it is a lifestyle. One of the things on nutrition that is taught, is doing this exactly kind of eating window, starting in the mornings and stop eating at 4:00 - 5:00 pm. Another thing that is super important that I learned is that the woman body is very sophisticated, subtle. So if a woman fast for 24 hours it really messes up her whole system, hormonal cycle and her sophisticated constitution. I work with women and the chronobiology is one of the things that is most forget in our lifes. Not only the circadian cycle and the menstrual cycle, but the moon cycle and the circannual cycle that changes our biological rhythms and our hormonal peaks throught every season. Love that this is becoming something that scientists study and that now is permeating society via this conversations. Love to hear the HL Podscasts and hear all the yogic wisdom now prove by science. Blessings and love from Chile

[@dorothybrown-wf5rc]

Wow everything I'm hearing is quite literally the opposite of what I do and thought was best, I'm so excited to try out a new science backed way of doing things, as I do have some health issues that line up with what Dr.Sims is saying. Thanks so much to you both for this episode, it is so needed in our society, appreciated very much.

[@karie199]

As a Kinesiology major this podcast spikes my happiness in my major, Thank you Dr. Huberman!

[@glenny3583]

Dr. Huberman, this was an exemplary session. You asked the right questions, which elicited in depth answers from your guest. As an active 50 year-old woman, I will definitely put into practice many of the things I leaned today. Thank you.

[@Kris-ju3rk]

Holy Crap. My Dr. at age 40 put me on the pill for 3 months to prep for the IUD to “fix” my periods. After 2 months of feeling like crap I was done. Stopped taking it. What a disaster. I’ve been trying to fix my hormones ever since. I’ve seen 3 naturopath and internist, two dermatologist, Ob/gyn hormone specialist, and countless books. Even a shaman in Peru. After 5 flipping years of ups and downs, I’m like 🤯 thank you.

[@rebeccaschell9222]

Omg. I'm so excited. Your info affirms I'm making good choices. I'm retired Pediatric Trauma RN. 67 5'2 120. Work out consistently since mid 30s. Bio identical hormones for 15 years. I take 4 classes a week min 60 Often 90 min cardio strength training example squats with biceps, always many joints. And heavy sweating Coffee with protein prior to class and after class my first meal often eggs and avacodo or chicken. And my sweet tooth satisfied with frozen chocolate. Btw I live on the ocean ft Lauderdale florida. I feel blessed "beyond measure". thanks again for fabulous important health info 💥

[@lesliedausey]

As a perimenopausal woman, it's fun listening to this while doing my resistance training.

[@sew1what]

I've only been listening five minutes and this is real and good news. Truth spoken... ladies quit stressing your bodies!! Eat well and often 😁🙏

[@andreacampillo3158]

This just keeps getting better and better. Thank you for having these guests (Casey Means, Gabrielle Lyon and now Stacy Simms), you are helping so many women! THANK YOU!

[@AlexaVonSuess]

This was truly one of the best podcast episodes I've ever listened to. Ever.

[@laneythelame]

As a female this is much needed info, thank you!

[@bhauvana]

Now I'm so confused after hearing and listening to Dr Mindy Pelz on intermittent fasting for women and the benefits.. all the info feels so contradictory!

[@iopriestess]

Same as me , I’m so confused

[@modestchick15]

Personally I would say listening to this is much more in line with female biology and what our hormonal cycles need. When I did intermittent fasting my period went awry and gone. Like she said in this video there may be benefits for women dealing with underlying conditions to have controlled feeding windows to help with blood sugar regulation.

[@hteidelful]

I was thinking the same. 🤪

[@impepenane]

@@modestchick15 when I started intermittent fasting I got the worst migraine ( never had that before) and it immediately stopped after eating normal again.

[@drr1981]

You can't take everything and think it works or doesn't work. Educate yourself, try things, if it works it works if it doesn't it doesn't. Our bodies are all different

[@mistake.journal]

I am a 19 year old female, and my fitness journey spans back to when i was 13. I merely started with 10 minute youtube home workouts (chole ting, madfit) and yoga cuz i was bullied in school for my weight. Covid hit, and i lost a significant amount of pounds off my body. It was only when i turned 17 and started weight training that i realised that it's not jst pounds off of my body, but lean muscle mass as well. My whole idea on fitness and nutrition took a drastic turn. Now im a medical student based in india getting to study the nuances of human body. I've now enrolled myself into MMA as well. It's truly fascinating what a human body is capable of, and such people nurturing young minds about fitness, nutrition and everything in between is highly applaudable. I find myself extremely lucky to be part of the fitness club this early in my life. And having access to such information, i look forward to switching up my training sessions based on Dr. Sims advice 😄

[@alicejwho]

I love the way all options are covered here. For example, I was thinking BUT I HATE BREAKFAST and I was then given the solution of coffee with protein powder + carbs. Then, I thought BUT I LOVE RIDING MY BIKE FOR HOURS and I was told, do it if you love it (but moderate intensity is not the best for particular goals). It's as though my mind is being read! This discussion is fabulous!

[@andrewromaro12]

The fact that nobody talks about censored book called The 23 Former Doctor Truths by Lauren Clark really gets to me. Always loved people like Rachel, they open our eyes

[@lukag3155]

Thanks for sharing that

[@amarraa.l1]

I finished that book. Rachel is such an amazing doctor and person as well

[@victoria256r]

Thank you

[@quangfps]

where can i buy it? its not on amazon

[@andrewromaro12]

@@quangfps just google it The 23 Former Doctor Truths by Lauren Clark

[@rachelboyle8621]

I'm currently pregnant (34, 3rd baby, 5 mo.) And I'm lifting at about 50-75% of my normal RMs (with exercise modifications of course and being extremely safe) and barely doing cardio. I feel fantastic. I incorporate running 1-2x/week and incline treadmill 2-3x/week 10-20 minutes only, but avoid it if I'm tired from lifting. I know it's hard to pass the IRB with prego ladies and exercise, but I hope more research comes out in this area. Great interview, keep these women specific interviews coming!

[@rhysbartram]

Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.

[@carly102982]

Can you help with the reliable source I would really appreciate it. Many people talk about mushrooms and psychedelics but nobody talks about where to get them. Very hard to get a reliable source here in Australia. Really need!

[@snoopdoff]

Yes, dr.porassss. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.

[@speedemonxs]

I wish they were readily available in my place. Microdosing was my next plan of care for my husband. He is 59 & has so many mental health issues plus probable CTE & a TBI that left him in a coma 8 days. It's too late now I had to get a TPO as he's 6'6 300+ pound homicidal maniac. He's constantly talking about killing someone. He's violent. Anyone reading this Familiar w/ BPD know if it is common for an obsession with violence.

[@carly102982]

Is he on instagram?

[@snoopdoff]

Yes he is dr.porassss.

[@olgac8211]

Truly appreciate this work. So true on connection between menstrual cycle and workout/motivation. I feel an absolute crap a week before a period. Absolutely dragging myself into resistance training. And of course the cramps and pain of period itself means that I ALWAYS take off on first 2-3 days of period. That means no training, no lifting, no housework, no bs stress. That is why ancient traditions don't allow women to do any cooking or work. Its because this is their only time off! And I don't have to be a productive machine. I am happy to embrace the rest, more food, and less cortisol state of mind and body! 🎉

[@kimtastick9010]

This episode is GOLD. And I also appreciate that you don’t interrupt it with external ads 🙏🏻

[@cchapman2070]

Dr. H, I can’t say thank you enough for your work, and for including women in the information you cover. As a very active 61 yo woman, I cannot deny the changes my body is going through as I age. This is the only platform I trust for exercise and supplant info as I get older, while keeping up a rigorous exercise regimen. Thanks so very much!

[@MathStatsMe]

Mid 40's woman here. Been plagued with tendonitis and bursitis in my shoulder, hamstring tendonitis, tennis elbow, SI joint craziness. Been doing physical therapy off and on for a few years as each new problem pops up. Started resistance training a little less than a year ago, and finally getting a handle on these issues. 🙌

[@barbarafairbanks4578]

Probably tendonosis rather than tendonotis (except, perhaps, the tennis elbow. Treatment (meds, or OTC's, if any) - and exercising for... (conditioning connective tissue) - would be quite different. I highly recommend Scott Hogan's book, 'Built From Broken.'

[@ChristinaRoss-j7t]

Dry needling healed my bicep tendonitis in two visits

[@mashenka6189]

❤❤yes, me too…strength training I’d amazing

[@denisse3804]

Finally!!!! So many of us have been waiting for Dr. Stacy Sims!

[@DrStacySims]

Thank you for the support!

[@denisse3804]

@DrStacySims I can't thank you enough for your work to help women. Just by applying your advice, my body composition has changed so much for the better! I have a better body composition now after having kids than when I was 20 years old thanks to Dr. Sims advice. Ladies, her advice is legit. Just do it!

[@RickR-k6j]

Cold exposure therapy, where i live, and what I deifne the definition is, is walking in the winter, with no one around. Nothing gives me, personally, energy for days and weeks. Having a sense of peace is the best therapy

[@MichelleStaysFit]

Thank you for this episode. I’m 66, I started bodybuilding at 24 years old. This helps me with some old rules I used to follow. I’m hooked on these podcasts now!!❤

[@jessicapflumm9425]

THANK YOU Andrew for hosting this podcast. Im 52 and in perimenopause (still) & have been working out fasted for years...and fasting after. Time to change my ways! Thank you for this amazing episode!

[@JulsWellnessWarrior]

👏Love the nuances of this conversation! I lost 50lb,at 53 yrs and gained muscle and fasting was one of the tools I used: Now that I’m lean I no longer need to fast and with a more flexible metabolism i can eat more and use calories better. I have been on a GLP-1 for almost 2 years now and before that I tried everything which included diet nutrition calorie restriction, always worked out my entire life, was always an athlete competed in gymnastics as a child and again as an adult, and still struggled with my weight my entire adult life. I have always struggled with appetite and satiety hormones. It wasn’t until, my doctor convinced me to go on a GLP-1 that I was finally able to feel in control and my body finally started losing body fat. This is why I have shared my story on my KZbin channel so that other people know what to do and feel empowered. You still need to do everything else in youer toolbox, which includes lifting weights, some cardio, sleep, stress management, get sun exposure and of course eating mostly whole food high protein diet❤💪

[@shaymcRay]

Leaving chemotherapy, entering perimenopause, “tired but wired” really resonates with me. Thank you for this information, much appreciated.

[@sultancim71]

This is the most valuable 2.5 hrs anyone will encounter… to include fathers and husbands! This episode is a direct response to every thought or question I have ever had since beginning my quest for real information over 15 years ago (I have 3 daughters, and then there is me :) You just packaged it all for me with a beautiful bow 🙏 To include the unknowns. I have such an appreciation for every time you said ‘it’s not known’, or ‘we don’t have enough research on this’. And here I thought it was me. You both have my deepest & most sincere gratitude! 🙏

[@happyhabitpodcast]

I had the pleasure of interviewing Dr Stacy last year and she was terrific and so knowledgeable, its about time Huberman had her on

[@Szilvia_Szilvia]

...why do people think, that if someone states their own biases with confidence, that equals knowledge...and why do you accept what you here without even seconds of critical thinking...

[@diontekang1193]

I have been following Dr. Stacy Sims for years and even was privileged enough she personally answered some questions that I asked her over FB in regard to a Youth Female Team I was coaching. I've followed her programs myself and I recommend her book roar to ANYONE who will listen. Her being on your podcast with both of your expertise has made my day, and I'll be telling anyone who will listen to watch this. Thank you Dr Huberman and Dr Sims for providing such amazing information for our society

[@erinring3280]

Her answer to the magic wand question gave me chills, almost got teary eyed. Such a REAL and profound answer and observation, really felt that energetically. I wish the same for all women

[@avrilquadros]

DR SS you gave me the strength to believe in my strength and at the age of 50 I'm lifting more than the average 30 year old! You are a blessing to us women and I'm deeply grateful Thank-you Andrww 😊

[@Tash303]

@@avrilquadros SS is changing my life.

[@kimberleyformacio865]

Thank you for this amazing episode! I’m a 48 year old woman just starting menopause, on HRT and I’m trying my best to stay healthy and strong 💪! Now I can add the sprint interval training and jump training to my strength training for better results ❤ Thank you!

[@emilymorgan3364]

Amazing discussions!! I’m 22 years old and very into fitness/health. I learned so much and I feel this has put me a huge step ahead. Please bring more women on who truly know our bodies and how to care/heal them naturally. It’s so hard to find experts like this who are truly educated and focused on natural methods. Thank you 🙏🏼

[@rahhelwoldu]

This episode is revolutionary. I started intermittent fasting last October, and for context I am a 33 yr old highly active woman (marathon runner) strength train 4-5x / week, etc. and did it for about 4 months on and off - fasts vary from 72 to 24 hrs, but I've since April stopped as I am CONVINCED it wrecked my hormones, lost lean muscle and storing more fat then I have in my entire life and it's been so hard to see lean muscle. I agree when she says IT is detrimental for women that are highly active.

[@vanessavalencia6040]

Dr. Huberman, have you ever thought about adding closed captions in Spanish? I think these interviews can be so beneficial for so many people who don't speak English . Thank you for all the hard work you put into educating people.

[@Tash303]

Dr. Stacy Sims is way out in front and has changed how I approach fitness. Thank you Hubez! ❤

[@natalietait9322]

This episode was such an eye opener for me as a female. I have had trouble with managing my cortisol for a long time because of trauma, etc. Thank you for this episode!

[@anitachaperon]

This episode will go down in history for me. It's not often that this much richly implementable information comes out nowadays. So thank you both Dr. Huberman for thinking of the topic, but also (and of course) Dr. Sims for the insights! I've sent this to most of the females in my life :)

[@amyh4847]

Great episode. "We have a definitive point in our late 40s early 50s where all of the sudden things go to shit." This has been me for the past 1-2 years! I am about to be 47, this information/pod and related reading and info has helped me so much in dealing with this.

[@user-jl3kj6lo1h]

Very much needed information. I’ve been training fasted for the last 10 years. I only eat one meal around 8pm. I’m thin and have an athletic body BUT I am tired all the time ! I push myself to workout everyday. ( also I just learned I had Graves Disease ) which promotes the hyperactivity and weight loss.

[@nokateno]

Sounds like a stressful regimen.

[@160p2GHz]

It actually is really hard to get that much protein (100g+) without animal products. I have helped friends come up with meal plans with no or minimal animal products and it is next to impossible to do without at least a little seafood, insane amounts of dairy, or supplements. I wish people would acknowledge this more. It's not a reason to not be vegetarian-- it's a reason for trainers, nutritionists, influencers, and dietitians to not brush it off as an easy thing anyone can figure out. I would love if there was an episode in fact on living healthily on vegan and vegetarian diets. I'm not either of these but my partner is and I really only eat a small amount of seafood and the occasional other fancy meat treat to ensure I get that protein (along with cottage cheese, hemp seeds, yogurt, eggs and occasional tofu). A lot of people I care about don't eat meat or many animal products and I think we're far enough along now as a society that we should acknowledge that's a great thing to do even if we don't do it ourselves and take the time to give guidance on how to do it well.

[@rictusette]

Love this, agree! Thanks!

[@JessiePitt]

Try a book called 'THe High Protein Vegan Cookbook' by Cinny Kay McKeans, this might help

[@JessiePitt]

Plus a high quality vegan protein to supplement with real food...

[@architechofreality]

No, it is not. I am vegan and actually have TOO MUCH. protein in my body.

[@jarecerv]

It is definitely possible to get over 100g protein on a plant based diet! All plants have protein, which counts toward your protein intake. Plus there tofu, tempeh, seitan, beans…and so many delicious plant based meat replacements these days. Do a little search for high protein plant based meals on Google, YT or IG and you’ll find some great ideas. You’re right that this needs to be talked about more, healthy high protein plant based diets are still not widely discussed in the mainstream

[@GirlLearnsWellness]

Thank you for sharing this episode! It is great that you are both spreading awareness of the ebs and flows of a women's cycle 🤍 Female health is something I am passionate about and I think its important for women to find the benefits in their cycle rather than viewing it as a weakness 🦋

[@chmicharka]

I've actually been swimming/training fasted for over a year now and thought I was doing great 🤦🏼‍♀️ Thank you so much for these priceless info! 💜

[@hopezhang8278]

This is extremely informative! I've listened to the whole thing, taken notes, and created a plan based on this episode. I'm more conservative on the supplement side, but it's great to learn about options. Thanks! *Training plan for women 20-40:* Switch things up and make it fun 1. *Resistance Training:* - Focus on compound, multi-joint exercises 3-4 times per week - Aim for 2-3 reps in reserve to build strength and power - Consider periodizing your training in 6-week blocks to progressively overload *Training and Alzheimer’s:* The high-intensity training, which leads to increased lactate production, provides a neuroprotective effect that may help ward off Alzheimer's and other forms of cognitive decline later in life. The resistance training component also helps build overall strength and muscle mass, which supports brain health as well. 2. *High-Intensity Interval Training (HIIT): 30s or less of max effort 90%-110%!* - Include 1-2 HIIT sessions per week, such as 30-second all-out efforts - This helps maintain cardiovascular fitness and metabolic adaptations *Example 1: Track-based HIIT:* - Run 400m intervals at 80% or more of max effort - Recovery by walking/jogging for 30-60 seconds between intervals - Repeat this 400m hard, recovery cycle 4-6 times *Example 2: Gym-based HIIT:* - Every Minute On the Minute (EMOM) format - Example EMOM workout: - 10 deadlifts at moderate intensity (80% 1RM) - 8 barbell thrusters (squat + overhead press) - 10 kettlebell swings - 10 seconds to transition between exercises - 1 minute total per round, repeat for 3-4 rounds *Example 3: Sprint Interval Training (SIT):* - 30 seconds of all-out effort on a rower, bike, running, or battle roap - 2-3 minutes of recovery - Repeat the 30 sec hard, 2-3 min recovery cycle 4-6 times The goal is to push the body to its limits for brief periods, rather than sustained moderate-intensity cardio. This type of training has been shown to provide significant cardiovascular, metabolic, and neurological benefits. 3. *The 10-Minute Rule:* - When you wake up, give yourself 10 minutes to assess how you feel - If you still feel you can't hit your usual intensities, adjust the workout to be more recovery-focused

[@HeibesHealth]

I always love podcasts with Dr. Sims. She’s the GOAT! Thanks for having her on!

[@nadiacarter5883]

Really appreciate this conversation. This was great information for a mid 40s woman who is in the gym trying to strength train for longevity and has tried intermittent fasting etc. Love how menstruation was addressed and discussed in a way that was very educational.

[@Szilvia_Szilvia]

...but very wrong, unfortunately.

[@KS-ev9yp]

@@Szilvia_Szilviawhat was wrong?

[@Szilvia_Szilvia]

​@@KS-ev9yp90% of everything. Some small pieces about exercise correct. All nutrition information completely wrong. She has a personal bias. All she views as "symptoms" exist only because her diet is wrong in the 1st place. None of that happen for someone consuming a species specific species appropriate human diet.

[@colldollm51]

Very interesting. Much of the discussion about training went over my RN's head. This is a bit concerning since I do understand the flux of hormones and their impact, but I'm not an exercise physiologist, and I was lost with the use of technical terms, especially as pertaining to training. This leads me to conclude this podcast isn't for the general public so much as it is for those who are athletes, or at least those possessed of a great deal more background understanding of exercise physiology than the average person. Too bad, I think it would have been a much more relevant session had the technical terms and concepts been broken out for the layman. Or laywoman, as it were! On the other hand, I did gain a good overview of how important this work is and will continue to follow up on Dr. Sims' research. Thank you for having her on your podcast.

[@nala931]

Maybe your RN is not a specialist in this area…an ER nurse won’t know as much as an OB nurse as much as a pediatric nurse.. etc. this is not medical advice. This is science.

[@amberzavala2605]

As a man using his podcast for information tailored to women is so kind and appreciated! ❤ we need this so much I love this podcast!

[@GlowUpwithShelley]

Thank you for interviewing a doctor specializing in women’s exercise and nutrition. Because of all I read and learned about IF, I have been doing it for almost 10 years. The first few years, I really had a lot of energy from it and was able to maintain my weight and gain some muscle. Now that I’m older, I feel like my workouts are suffering and I have so much less energy throughout the day. I think it’s time to say goodbye to intermittent fasting and start fueling post workout again. 😢

[@gillianthowson9655]

I’m only going to do it when I’m not working out and feeling it. She said both exercise and IF cause autophagy, so vary it and do feed post workout.

[@realitybytes4908]

Very interesting and confusing. It would be interesting to hear her and Dr. Mindy Pelz have a discussion.

[@Szilvia_Szilvia]

No confusion. As a vegan, she has a high carb diet, so no wonder she can't fast. Can't even go a few hours without eating... The symptoms she mentions exist only because the amount of carbohydrates she consumes. Problem is, she pulls her personal bias over her work & thinks that's how the world is, because that's her experience. Absolute nonsense. Notice how her decision to go vegan was based on an emotional personal experience, has nothing to do with science.

[@dawnbradley-fromstresstobl920]

Yesssssss! I would LOVE to hear that.

[@carolynrochaiz]

This would be fantastic! When she discussed the fasting I immediately thought of Dr. Mindy Pelz. Wow.

[@ashleylaiken8401]

Me too. Now I’m totally confused

[@nicoleschwabenbauer6062]

I’m pretty sure I saw recently they have done a podcast together! Just look it up but they both agree to not fast around your period

[@sandycampbelldesigns4976]

This episode has blown my mind! Ive listened to it 3 times now. Absolutly brilliant and fascinating. Its peaked my interest to learn so much more being a woman approaching 60 who lives to workout and feeling like there is little information out there guiding us where to go with our training. Thank you ❤

[@aliciasnyder539]

Thank you so much for this episode! I am appreciating the female guests and their expertise in women's health, especially Dr. Haver and Dr. Sims. Thank you for bringing these experts to your show to educate us!

[@aubreesorteberg5484]

Thank you SO much for this episode, as a female athlete in my mid 30s I have had so much doubt around training times and fasting and hormonal health. This podcast changes lives.

[@solrunarnarsdottir9493]

Hi Andrew! Maybe you won’t see this, but thank you so much for all your episodes, I’m learning so much from you! I want to ask, in all the female specific topics I’m missing the topic of hypothalamic amenorrhea, and whether the same principles apply to very underweight and athletic women who don’t get a period and have very low or non existent levels of hormones. This has been an issue for me for 12 years and I’d love to learn more about how this condition alters certain things and how to train/eat/fast or not as estrogen an progesterone are basically non existent, and testosterone often low as well. If you ever cover anything on the menstrual cycle or have a chance to ask Dr Sims about this I think there are quite a few women who would be extremely grateful, including myself! In any case, thank you again for being so inclusive and respectful of everyone and keeping us all students for life, I love it so much!!

[@myherbalhealth]

Thank you for making this specified to us women, we appreciate it Andrew !