Dr. Stacy Sims

And then I'm not that hungry because I did a hard workout at the gym. I might have a protein recovery shake. And then I'll hold off eating my first meal until noon. I always turn to them and go, well, why did you go to the gym? Because all you've effectively done is burn through your lean mass. So your body needs to have some fuel.

And the first thing that goes is lean mass because it's a very active energy. component of the body. So it would be better for you as a woman to have maybe 15 grams of protein.

And the first thing that goes is lean mass because it's a very active energy. component of the body. So it would be better for you as a woman to have maybe 15 grams of protein.

If you're going to do strength or 15 grams of protein with 30 grams of carb, which isn't a lot before you go do cardio and strength, because this is just enough to raise your blood sugar to circulate to the hypothalamus that yes, there's some nutrition coming in. I'm able to get that blood sugar working. I'm able to get that blood sugar into the muscle.

If you're going to do strength or 15 grams of protein with 30 grams of carb, which isn't a lot before you go do cardio and strength, because this is just enough to raise your blood sugar to circulate to the hypothalamus that yes, there's some nutrition coming in. I'm able to get that blood sugar working. I'm able to get that blood sugar into the muscle.

I'm able to stimulate the mitochondria in the muscle to actually use some more free fatty acids. I'm able to tell the liver that I can actually get through this and use these free fatty acids instead of storing them. It only takes a little bit of food to then have benefit for what you're doing. For a man, if he's like comes in, I have a black coffee. I go to the gym. I do my strength.

I'm able to stimulate the mitochondria in the muscle to actually use some more free fatty acids. I'm able to tell the liver that I can actually get through this and use these free fatty acids instead of storing them. It only takes a little bit of food to then have benefit for what you're doing. For a man, if he's like comes in, I have a black coffee. I go to the gym. I do my strength.

I might do a little cardio, have my protein afterwards. And then I might delay my meal. That's all right. Because you have a longer window for recovery. The hypothalamus isn't as sensitive. You're not burning through a lean mass. You're developing a stress on the body.

I might do a little cardio, have my protein afterwards. And then I might delay my meal. That's all right. Because you have a longer window for recovery. The hypothalamus isn't as sensitive. You're not burning through a lean mass. You're developing a stress on the body.

And we know that it's really good that you had that protein post-exercise because that's going to create some muscle protein synthesis and hold you over till you have your meal.

And we know that it's really good that you had that protein post-exercise because that's going to create some muscle protein synthesis and hold you over till you have your meal.

Homeostasis.

Homeostasis.

Exactly.

Exactly.

It can also tap more into our liver and muscle glycogen stores. Okay, so it's going to say, okay, well, we have a little bit of blood glucose. We need a little bit more. So let's tap into the stores and pull them out.

It can also tap more into our liver and muscle glycogen stores. Okay, so it's going to say, okay, well, we have a little bit of blood glucose. We need a little bit more. So let's tap into the stores and pull them out.

Exactly. It has an alternative fuel source.

Exactly. It has an alternative fuel source.

When we look tribally, I might get hit by some sociologists who are like, wait, this isn't completely true. But for the exception, there are some tribes that didn't fit into this. But for the general idea from a biological evolutionary standpoint.