Stacy Sims on Fiber
11 episodes · 13 references · 2026
- Sims considers fiber a foundational nutrient alongside protein, recommending both at every eating opportunity for women in perimenopause - Cites benefits for blood sugar control, gut microbiome health, appetite hormone regulation, and cortisol reduction - No evidence of personal consumption, specific dosing, or supplement form guidance — all references treat fiber as a dietary component
Benefits
- Fiber paired with protein supports blood sugar control, sustained energy, and better appetite hormone signaling through the hypothalamus - Supports gut microbiome health and may reduce soft tissue injury risk when combined with protein - Helps buffer fruit sugar absorption, preventing blood sugar fluctuations
Best Practices
- Include protein and fiber at every eating opportunity to maximize intake throughout the day - Particularly important for women trying to improve body composition and build lean mass during perimenopause - Treats protein and fiber as the "two bedrocks" for navigating perimenopause successfully
“Having an eating opportunity that includes protein and some fiber and carbohydrate allows the hypothalamus to understand that, which means we have better connection with our appetite hormones and a reduction in the cortisol production.”
Why Women in Their 40s Overlook the Macronutrient That Changes Everything
“When we get adequate fiber basically our gut microbacteria generate something called short chain fatty acids and there's a distinct mechanism that affects both your joint health and your bone health.”
How Fiber and Gut Microbiome Diversity Affect Bone Health in Perimenopausal Women
“You want to reach for some kind of protein and some fiber at every eating opportunity because that's going to help with blood sugar control. It's going to help with energy.”
Should Women Train Fasted? Dr. Stacy Sims Explains the Impact of Nutrition on Performance & Training
“One of the big things that women can do is increase the fiber and diversity in their diet to make sure that gut microbiome diversity stays.”
What Causes Weight Gain in Perimenopause (And How to Stop It)
“Protein and fiber at every eating opportunity, especially if you're trying to budge body composition and put on lean mass.”
3 Nutrition Mistakes Blocking Muscle Gain in Menopause - Dr. Stacy Sims
“I tell women protein and fiber at every eating opportunity; those are the two bedrocks to get us through perimenopause.”
How to Adjust Training in Perimenopause | Dr. Stacy Sims Explains
“Then we look at having protein and fiber at every eating opportunity. So that's at every meal, every snack.”
The Science of Meal Timing in Women | Hormones, Metabolism & Performance
