INDEX ONLINE · v4.214,186 TRIALS SYNTHESISED263 MOLECULES TRACKEDUPDATED 2026-05-06

Frontier · Expert StackUpdated April 2026

Stacy Sims

Exercise Physiologist & Nutrition Scientist · Author, Roar & Next Level

Sims is the leading voice on female-specific exercise physiology and longevity. She argues that most exercise and nutrition research has been done on men and that women — particularly peri- and post-menopausal women — need fundamentally different protocols. Her work focuses on high-intensity exercise, protein timing, and hormonal health.

Supplement Stack

Creatine monohydrate

5 g

Timing:Post-workout or any time

Mitochondrial dysfunctionDisabled autophagy

Sims is one of the strongest advocates for creatine in women, particularly post-menopause

Omega-3 (EPA+DHA)

2–3 g

Timing:With meal

Microbiome alterationsDisabled autophagy

Vitamin D3

2000–4000 IU

Timing:Morning

Disabled autophagy

Magnesium glycinate

300–400 mg

Timing:Evening

Telomere attritionDisabled autophagy

Collagen + Vitamin C

15 g + 50 mg Vit C

Timing:30–60 min before training

Disabled autophagy

Pre-workout collagen for connective tissue synthesis

Molecule	Dose	Timing	Tier	Hallmarks
Creatine monohydrate Sims is one of the strongest advocates for creatine in women, particularly post-menopause	5 g	Post-workout or any time	I	Mitochondrial dysfunctionDisabled autophagy
Omega-3 (EPA+DHA)	2–3 g	With meal	I	Microbiome alterationsDisabled autophagy
Vitamin D3	2000–4000 IU	Morning	I	Disabled autophagy
Magnesium glycinate	300–400 mg	Evening	II	Telomere attritionDisabled autophagy
Collagen + Vitamin C Pre-workout collagen for connective tissue synthesis	15 g + 50 mg Vit C	30–60 min before training	II	Disabled autophagy

Tier I = multiple RCTs in humans · Tier II = human trials, early stage · Tier III = mechanism / animal studies only

Lifestyle Pillars

1High-intensity interval training (HIIT) 2–3× per week — especially important for post-menopausal women
2Resistance training 3–4× per week with progressive overload
3Avoids fasted training — recommends eating before morning workouts
4High protein diet timed around training
5Prioritises sleep and recovery
6Considers hormonal cycle when programming training intensity

Important Caveats

Sims' recommendations are specifically tailored to women, particularly those in perimenopause and post-menopause. Her advice on fasted training and protein timing differs from male-focused protocols. Her work is a necessary corrective to the male-default bias in exercise science.

Sources & References

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Stack summary

Total molecules5

Tier I (RCT)3

Tier II (human trials)2

Tier III (mechanism)0

Rx-only items0

In your cart0

This protocol is curated by Vitaei from publicly available information. It is not endorsed by Stacy Sims and does not constitute medical advice. Consult a physician before starting any supplement or medication regimen.

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