Stacy Sims on Caffeine
13 episodes · 21 references · 2025–2026
- Sims is a daily caffeine user who combines it with protein in latte form, viewing it as both a performance tool and a practical part of her nutrition strategy. - She provides detailed guidance on timing caffeine for performance (30-60 min pre-exercise), safe daily limits (4 double espressos), and specific cautions for perimenopausal women. - No specific milligram dosing discussed; no evidence of cycling off caffeine or recommending against caffeine itself (gel warning is about delivery format, not caffeine).
Consumption
- Sims drinks caffeine daily as a protein latte, combining 30g protein with caffeine and carbohydrates in her morning routine. - She identifies as a fast caffeine metabolizer who can drink espresso 2 hours before bed without sleep disruption. - She frames her caffeine intake as functional — simultaneously delivering calories for the hypothalamus, circulating amino acids, and a caffeine boost.
Benefits
- Caffeine facilitates free fatty acid mobilization, shifting the body toward fat-based fuel during exercise. - This metabolic shift is specifically beneficial for sport performance. - No additional benefits such as cognitive enhancement or recovery were discussed.
Best Practices
- Time caffeine 30-60 minutes before the desired performance peak for optimal effect. - Safe upper limit is approximately 4 double espressos per day before health drawbacks begin. - Always eat food with caffeine — those experiencing dizziness or lightheadedness mid-exercise likely need to pair espresso with a meal.
Cautions
- Perimenopausal women become more sensitive to caffeine's effects on blood sugar fluctuations and insulin sensitivity. - Tapering off caffeine abruptly causes headaches and rebound hypersensitivity, which can trigger GI distress on race day. - Sims advises against concentrated caffeine gels, which increase gut osmotic pressure and pull water from other body compartments.
“Maybe if I warm up a little bit more, I have a coffee, I go through things, I do some mobilization, that physicality comes up to a six or seven, then boom, I can do a hard session.”
What Should You Track in Perimenopause?
“Then I'm getting my 30 grams of protein, I'm getting my caffeine, it tastes like a latte, I'm good to go.”
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“I'm notorious for protein fortified coffee because I'm not that hungry right when I wake up. But it is something that's going to tell the hypothalamus, yeah, there's some nutrition coming in.”
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“Then I'm taking my double shot of coffee, pouring it in there.”
How to Make The BEST Morning Protein Coffee Recipe | 30g Protein Before Training | Dr. Stacy Sims
“Caffeine facilitates free fatty acid mobilization. Your body is now relying more on free fatty acids for fuel, which is beneficial in sport.”
Dr. Stacy Sims on How to Optimize Caffeine for Energy, Sleep & Performance
“For the no caffeine for 90 minutes or so, that's to avoid the cortisol peak. If you are having something with your caffeine, so you're having some food or something with it, that doesn't affect cortisol.”
Is Andrew Huberman Wrong About Morning Routines for Women? Hormones & Physiology
“If you want your caffeine, make sure that it is with some protein and carbohydrate so that we can offset that cortisol peak.”
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“When we are timing it for performance, we are trying to time it like 1 hour to 30 minutes before we want it to peak.”
Dr. Stacy Sims on How to Optimize Caffeine for Energy, Sleep & Performance
“You are allowed to have four double espressos a day to be pretty good and still have benefits before it starts to be a bit negative on your health.”
Dr. Stacy Sims on How to Optimize Caffeine for Energy, Sleep & Performance
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