Dr Stacy simms suggests women 50+ have a small amount of carbs before working out first thing in the morning... this is what I do

homemade protein balls

Dr. Stacy Sims is a global expert on female physiology and a nutrition scientist. She coined the phrase "Women are not small men" and I love her for this!

What happens specifically in women compared to men, women:

• Rely more on carbohydrates during exercise

• Have a stronger cortisol response when glycogen is low (meaning our cortisol spikes)

• Are more vulnerable to low energy availability (LEA) — especially in peri- and post-menopause

So when a woman trains fasted, the body may say:

“We don’t have fuel → protect survival → raise cortisol → conserve energy.”

That’s the opposite of what most women want from training.

What 15 to 25g of carbs before a workout does is:

Lowers cortisol response

Preserves lean muscle

Improves power, strength, and recovery

Supports metabolic health and hormone balance

My protein balls are my go to before I workout or go for a run, it's quick and easy.

This is the recipe:

Ingredients

• 3 scoops protein powder

• 1 cup rolled oats

• ½ cup natural nut butter (almond or peanut)

• ⅓ cup honey (reduce to 1/4 if preferred)

• 1 Tbsp C8 MCT oil

• 2 Tbsp raw sunflower seeds

• 1 tsp vanilla extract

• Pinch of sea salt

Instructions

1. Mix everything together in a bowl until well combined

2. Chill for 10–15 minutes (makes rolling easier)

3. Roll into bite-size balls - yields about 17 balls

4. Store in the fridge (up to 1 week) or freezer (up to 2 months)Perfect

nutritional value

Approximately 114 calories

· 7 g protein

· 5 g fat

· 11.5 g carbs

· 1 g fibre

· 5.5 g sugar