In today’s episode of Leanne Ward Nutrition, I’m thrilled to welcome Dr. Stacy Sims, a pioneer in female physiology and performance. A lot has happened since she first joined the podcast almost five years ago, and in this follow-up, we’re diving deep into the latest science on how women can train, fuel, and recover smarter—whether you’re in your prime, perimenopausal, or navigating post-baby life.

We’ll cover:

Fasted Training for Women: Why it may not be the best strategy for fat loss and how a small amount of protein can improve your workout.

Pre-Exercise Nutrition: Why protein is key for everyone, not just those in perimenopause or menopause.

Creatine: Why this powerhouse supplement should be a go-to for women of all ages and life stages.

Post-Workout Recovery: The importance of getting nutrients within the ideal window for optimal results.

Magnesium, Collagen & Adaptogens: Supplements that can help with everything from better sleep to joint health.

Saunas and Cold Plunges: When to use heat for performance and metabolic benefits—and why they work differently for women.

Dr. Stacy shares evidence-based insights that will empower you to train and recover like a pro, using science to optimize your body’s natural rhythms. Whether you’re a busy mum, a gym-goer, or working through hormonal changes, this episode is packed with actionable tips for feeling your best.

Garmin Vivoactive 6

This episode is sponsored by Garmin and their new Vivoactive 6 smartwatch. Whether you’re tracking your steps, workouts, sleep, or stress levels, the Vivoactive 6 helps you stay in tune with your health goals. With advanced features like personalized sleep coaching, body battery, and menstrual cycle tracking, it’s your ultimate fitness companion—stylish, functional, and designed to keep you on top of your well-being. Discover more at garmin.com.au.