The Dr. Hyman Show

Most health and fitness advice for women is based on research done in men. That’s something we need to rethink.

On this episode of The Dr. Hyman Show, I sit down with Dr. Stacy Sims, an exercise physiologist and leading researcher in women’s health. Her work has focused on how female physiology actually changes over time—and how training and nutrition need to change with it.

Watch the full conversation on YouTube, or listen wherever you get your podcasts.

We explore:

• Why eating less and doing more cardio can make fat loss harder

• What actually changes in your metabolism in your 30s and 40s

• How to train for strength—and why it matters for long-term health

• Why most workouts aren’t building muscle (and what to do instead)

• How to eat and time protein to support recovery, energy, and better sleep

A lot of the advice women have been given doesn’t account for how the body actually changes. Adjusting how you train and eat can make a meaningful difference in your energy, strength, and long-term health.

If you’re interested in learning more, Dr. Stacy Sims is offering my listeners 15% off her online courses with the code DRSTACYSIMS15OFF.

View Show Notes From This Episode

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This episode is brought to you by Rho, Pique, Perfect Amino, Sunlighten, Korrus and Made In Cookware.

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(0:00) Women’s unique health needs, fitness, and nutrition mistakes

(0:56) Introduction of Dr. Stacy Sims

(3:34) Women’s health and fitness through life stages

(5:39) Navigating diet, exercise, and cognitive health for women

(24:00) Benefits and misconceptions of heavy weight lifting for women

(30:55) Understanding anovulatory cycles and high intensity interval training (HIIT)

(35:47) Reducing inflammation and proper high intensity exercise

(39:11) How to properly perform HIIT

(46:06) Overcoming gym intimidation and starting strength training

(50:12) Importance of community, support, and lifestyle on longevity

(55:01) Optimizing nutrition: circadian rhythm, time-restricted eating, and protein

(1:02:44) Post-exercise nutrition and fasted vs fed workouts

(1:08:01) Common nutrition mistakes for women

(1:12:17) Scheduling self-care and wellness meetings

(1:13:43) Quick fire questions on women’s health and fitness

(1:17:40) Benefits of creatine and favorite workout snacks

(1:18:23) Morning vs evening workouts and advice for younger self

(1:19:28) Where to learn more about Dr. Stacy Sims and Collective X Health

(1:20:20) Closing remarks, sharing, and social media

(1:21:15) Disclaimer, importance of healthcare practitioners, and sponsor gratitude

Autoimmune disease is often treated as something random, lifelong, and out of your control. But what if it’s not your body malfunctioning—what if it’s your immune system responding exactly the way it’s designed to, to something it sees as a threat? When you understand what’s driving that response, everything changes.

Here’s what I cover in today’s episode:
• The 5 key drivers—food, toxins, gut health, infections, and stress—and how they disrupt the immune system
• Why diet is one of the most powerful levers for turning inflammation on or off every single day
• The connection between leaky gut, the microbiome, and immune dysfunction
• A practical, functional medicine framework to start reducing symptoms and addressing the condition at the root

Autoimmune disease isn’t random—it’s the result of cumulative inputs over time. When you begin to change those inputs, you can shift your biology, calm the immune system, and change the trajectory of your health.

Visit ⁠functionhealth.com for 160+ lab tests at just $365 a year.

Join the 10-Day Detox: https://drhyman.com/pages/10-day-detox

Have a question you’d love answered on Office Hours? Submit it here  

The waitlist is open**

Sign up for Dr. Hyman’s Brainshaping Academy to learn how to nourish the biological systems that support your mental, emotional, and cognitive health - Click here

(0:12) Introduction, Sponsor: Function Health, and Overview of Autoimmune Diseases

(1:38) Immune System, Causes, and Triggers of Autoimmune Disease

(3:45) Common Mistakes and Root Causes in Treating Autoimmune Disease

(5:26) Food, Diet, and Anti-Inflammatory Strategies

(11:47) Toxins, Gut Health, and the Microbiome

(17:32) Hidden Infections and Treating by Root Cause

(19:38) Stress and Other Triggers for Autoimmune Disease

(23:14) Sponsor: Brain Shaping Academy

(24:10) Audience Engagement, Sharing, and Subscription

(25:19) Disclaimer, Professional Advice, and Sponsor Gratitude

We tend to think of heart disease, cancer, and Alzheimer’s as separate problems. But what if they all stem from the same underlying process?

On this episode of The Dr. Hyman Show, I sit down with Dr. Eric Verdin, whose research, including work on compounds like urolithin A, is helping reshape how we think about aging and long-term health. We explore why aging may be the biggest driver of chronic disease and what that means for how you approach your health.

Watch the full conversation on YouTube, or listen wherever you get your podcasts.

We unpack:

• How your immune system becomes both overactive and less effective over time

• What chronic inflammation is doing inside your body and how to start bringing it back into balance

• Why cellular energy and mitochondrial health are key to repair and recovery

• How your microbiome shapes inflammation, immunity, and long-term health

• The daily habits that impact longevity most and where people get it wrong

This conversation reflects a shift in how we think about health, moving beyond treating disease to understanding what’s driving it in the first place.

View Show Notes From This Episode

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This episode is brought to you by Timeline, Seed, BIOptimizers, BON CHARGE, Paleovalley and Big Bold Health.

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(0:00) Biological age vs. cholesterol in heart disease and chronic disease risk

(0:50) Introduction of Dr. Eric Verdin and his work

(1:23) Sponsor: Brain Shaping Academy

(1:51) Sponsor: Mitopure

(2:54) Sponsor: Seed

(3:48) Welcoming Dr. Eric Verdin and longevity framing

(5:42) The geoscience hypothesis and modifying age as a risk factor

(8:21) Early-stage interventions in aging and potential for life extension

(9:56) Longevity skepticism and practical steps for today

(11:20) Mitochondria, inflammation, and hallmarks of aging

(17:20) Mitochondrial DNA, inflammation, and immune system aging

(22:17) Innate vs. adaptive immunity and immune aging

(28:47) Strategies to combat immune aging

(33:07) Gut health, inflammation, and foundational elements of longevity medicine

(38:20) Social connections, sociogenomics, and cellular energy in aging

(46:29) Cellular repair systems and postbiotics

(50:33) Sponsor: Paleo Valley

(52:34) Sponsor: Big Bold Health

(53:23) Urolithin A, immune rejuvenation, and longevity interventions

(59:08) Longevity and functional medicine approaches

(1:02:27) Big data, AI, and the evolution of medicine

(1:04:26) Microbiome, diet, and gut health

(1:06:14) Measuring biological age and biological clocks

(1:09:37) Future of health monitoring and closing remarks

Migraines aren’t just headaches and if you’ve ever had one, you know how debilitating they can be. But they’re not random, and they’re not just genetic. Migraines are a signal that something deeper is out of balance in your body and if you only treat the symptoms, you miss the real opportunity to prevent them.

In this episode, I break down what’s really driving migraines, including:
• The root causes most people miss—from inflammation and blood sugar swings to hormones, gut health, and nutrient deficiencies
• Why migraines are a full-body neurological event, not just a head issue, and what that means for treatment
• How your cycle, stress levels, and nervous system can lower your threshold and make migraines more likely
• A functional medicine approach to prevention—simple shifts in diet, lifestyle, and nutrients that can reduce frequency and severity

Migraines don’t come out of nowhere—they happen when your body hits a threshold. When you lower the load and support your biology, you don’t just manage migraines—you can actually start to prevent them. To go deeper on this topic, check out my past episode with Dr. Todd LePine: https://youtu.be/hnmCIGNko64.

Visit ⁠functionhealth.com for 160+ lab tests at just $365 a year.

Have a question you’d love answered on Office Hours? Submit it here  

**The waitlist is open**

Sign up for Dr. Hyman’s Brainshaping Academy to learn how to nourish the biological systems that support your mental, emotional, and cognitive health  Click here to sign up.

(0:12) Introduction and overview of migraines

(0:58) Understanding migraines and functional medicine approach

(2:08) Root causes of migraines: hormones, gut health, nutritional deficiencies, nervous system

(7:00) Practical steps for migraine prevention

(12:35) Regulating the nervous system

(14:44) Case study with Dr. Todd Lapine

(22:49) Introduction to Brain Shaping Academy and mental health

It’s easy to think of mental health as something happening only in the brain. But more and more, we’re seeing how closely it’s tied to what’s going on in the gut.

Today, I’m joined again by Dr. William Li, a New York Times bestselling author. We discuss his latest book, Eat to Beat Your Diet, and how food, inflammation, and microbiome shape the way we think and feel.

Watch the full conversation on YouTube, or listen wherever you get your podcasts - https://youtu.be/rY0OE-1blL0

In this conversation we discuss:

• What if your anxiety or brain fog is actually a signal coming from your gut

• Why gut health may be the missing piece in how we think about mental health

• How everyday foods can either fuel inflammation or help calm your system

• The compounds in real food that quietly support memory, mood, and mental clarity

• Simple shifts that can help reset your system and support how you feel day to day

Mental health isn’t separate from the rest of the body. The more we understand that, the more it shifts where you look for answers.

If you’re looking for more support and community around this, the 10-Day Detox is designed to help reduce inflammation and support your body using real food.

View Show Notes From This Episode

Get Free Weekly Health Tips from Dr. Hyman

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Sign Up for Dr. Hyman’s Weekly Longevity Journal

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Join the 10-Day Detox to Reset Your Health

https://drhyman.com/pages/10-day-detox

Join the Hyman Hive for Expert Support and Real Results

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This episode is brought to you by Korrus, BIOptimizers, Seed, Maui Nui, Made In Cookware and Sunlighten.

Visit korrus.com/drhyman for 15% off their newest product OIO Sphere with code HYMANSPHERE15.

Head to bioptimizers.com/hyman and use promo code HYMAN at checkout to save 15%.

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Visit madeincookware.com and use code HYMAN10 for 10% off your order.

Visit sunlighten.com and use code HYMAN to save up to $1600 today!

(0:00) Food as medicine, the flavorome, and the gut-brain connection

(3:20) Food, gut health, and mental health

(6:02) The flavorome’s impact on gut and brain health

(10:33) Importance of a balanced gut microbiome

(13:35) Feeding the microbiome with polyphenols

(21:19) Anti-inflammatory properties of ellagic acid and polyphenols

(26:05) Lactobacillus reuteri: benefits for wound healing and mental health

(30:12) Natural flavors, phytochemicals, and animal intelligence

(38:17) Inflammation, processed foods, and mental health

(44:12) Diet’s impact on gut health, symptoms, and benefits of cooking

(47:50) Polyphenols, brain health, and neurogenesis

(55:25) Ibogaine, brain regeneration, and personal experiences

(1:00:40) The future of brain and eye health

(1:02:28) Upcoming projects, professional advice, and gratitude

(1:05:45) Final thoughts, resources, and outro