Compare experts › Stacy Sims vs Brad Stanfield

Stacy Sims vs Brad Stanfield

Stacy Sims (exercise physiologist) and Brad Stanfield (general practitioner (gp)) side by side: how they train, eat, supplement and sleep, how strong the evidence is, and how to build a plan from either or both.

Build a plan from bothSee the protocols
Words explained (13)
Zone 2
Steady cardio at a pace where you can still talk in full sentences, but not sing.
Intervals
Short hard efforts with easy recovery in between, such as 30 seconds fast, 90 seconds slow.
4 × 4
Four rounds of 4 minutes hard with 3 minutes easy in between. Also called Norwegian intervals.
Mobility
Moving your joints freely through their full range.
Creatine
A well-studied supplement that supports strength and muscle.
Omega-3 (EPA, DHA)
Healthy fats found mostly in oily fish such as salmon, herring and sardines.
Fibre
The part of plant foods you don't digest. It feeds healthy gut bacteria and keeps you full.
Time-restricted eating
Eating all your meals within a set window of the day, for example 8am to 6pm.
ApoB
A blood test that counts the particles carrying cholesterol. Linked to heart disease risk.
Perimenopause
The years of changing hormones before periods stop for good.
Hormone therapy (HRT, MHT)
Medicine that replaces hormones that fall at menopause. Only a doctor can prescribe it.
Rapamycin, metformin
Prescription drugs that some experts take hoping to slow ageing. Not proven for that, and never part of your plan.
NAD
A molecule cells use for energy. Supplements are sold to raise it, but evidence in people is limited.

At a glance

MeasureStacy SimsBrad Stanfield
BackgroundExercise physiologistGeneral practitioner (GP)
Training split60% strength · 10% aerobic · 25% intervals · 5% mobility40% strength · 30% aerobic · 25% intervals · 5% mobility
Signature habitHeavy lifts + sprints4 × 4 intervals twice a week
Protein~2.2 g/kg~1.2 g/kg ideal weight
Training styleWomen 40+Guideline-first
Overall evidenceStrongStrong
FollowingInstagram 1.4M · YouTube 372KYouTube 364K

Training splits are our estimates from each expert’s published routine. Following checked October 2026.

The key differences

  • Sims puts more of the week into strength: about 60% against 40%.
  • Stanfield puts more of the week into aerobic base (zone 2): about 30% against 10%.
  • In plans in their style, Sims' hard sessions are short sprints; Stanfield's are 4-minute intervals (Norwegian 4 × 4).
  • We rate the overall evidence behind both protocols as strong.
  • Supplements that go into a plan: Sims, creatine monohydrate; Stanfield, creatine monohydrate, omega-3, psyllium husk. Prescription items and personal stacks stay out of every plan.
  • Neither has a separate mobility routine; plans add 10 minutes a day of basics.

Protocols side by side

Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.

Training

Stacy Sims

  • Strength training 3–4 times a week, 45–60 minutes, built on compound liftsStrong evidence
  • From perimenopause, lift heavy: about 3–5 sets of 6 reps or fewer, leaving 2–3 reps in reserve, with 2+ minutes restSome evidence
  • Sprint intervals of 30 seconds or less, all-out, with full recovery; 1–2 sessions a weekSome evidence
  • Jump and impact work (e.g. squat jumps, box jumps) for bone; one studied protocol is 10–20 jumps twice a daySome evidence
  • Keep easy cardio (walking, easy rides) as recovery; she plays down long moderate-intensity sessions and zone 2 for midlife body-composition goalsPersonal habit
  • 'Ten-minute rule': if you still feel flat after a 10-minute warm-up, scale the session downPersonal habit

Brad Stanfield

  • Cardio: 150 minutes of moderate or 75 minutes of vigorous activity a week. His template: two interval sessions and three brisk 30-minute walks.Strong evidence
  • Intervals: 4 rounds of 4 minutes hard and 3 minutes easy, after a 10-minute warm-up, twice a week and never on consecutive days.Strong evidence
  • Strength at least twice a week (4–5 if you can): 2–3 sets of 10–15 reps per exercise, stopping 1–2 reps short of failure, about 2 minutes' rest, with pushing, pulling and compound lifts.Strong evidence
  • Add power training as you age: heavier weights moved quickly.Some evidence
  • Zone 2 only if you have time beyond your vigorous minutes; he argues the evidence favours harder cardio for fitness.Note

Eating

Stacy Sims

  • Do not train fasted: about 15 g protein before lifting, plus about 30 g carbohydrate before cardio of up to an hourSome evidence
  • After training: 40–60 g protein (perimenopause on) within about 45 minutes, and carbohydrate within 2 hoursSome evidence
  • Daily protein around 2.2 g/kg body weight, the top of the 1.4–2.2 g/kg range in her ISSN position standSome evidence
  • Protein at meals 30–40 g, snacks 15–20 gSome evidence
  • Avoid long fasts, keto and big calorie cuts if active; a small deficit (about 150–200 kcal) in the evening, away from training, if aiming to lose fatPersonal habit

Brad Stanfield

  • Protein about 1.2 g per kg of ideal body weight a day (check with your doctor if you have kidney disease).Some evidence
  • Favour plant protein over red meat and dairy.Some evidence
  • Salt (sodium) under 1,500 mg a day, water as the main drink, few sugary drinks including juice.Strong evidence
  • Two to three cups of coffee at most, early in the day.Personal habit

Supplements

Stacy Sims

  • Creatine monohydrate 3–5 g a day (start with 1–2 g if unsure), paired with strength trainingStrong evidence
  • Choose third-party tested products (NSF or Informed Sport)Note
  • Vitamin D3, omega-3, collagen and turmeric mentioned as options; no doses givenPersonal habit
  • Iron only if a blood test shows low ferritinDoctor only

Brad Stanfield

  • Creatine monohydrate 5 g a day.Strong evidence
  • Omega-3 (EPA and DHA) up to about 1 g a day; higher doses are linked to a higher risk of atrial fibrillation.Some evidence
  • Psyllium husk fibre, building up to about 5 g a day.Some evidence
  • A low-dose multivitamin and mineral.Some evidence
  • Trimethylglycine (TMG), hyaluronic acid, GlyNAC from 45, and a low-dose melatonin formula: on his personal list, with early evidence.Personal habit

Sleep & recovery

Stacy Sims

  • Traditional (Finnish-style) sauna at about 60–80 °C after training; she prefers heat to cold for womenSome evidence
  • If using cold water, choose cool (about 16 °C) rather than ice-coldPersonal habit
  • Treat easy days as true recovery between hard sessionsPersonal habit
  • Sees hormone therapy as a valid option for hot flushes and bone risk, but not required for every womanDoctor only

Brad Stanfield

  • 7–9 hours, a regular schedule and about 30 minutes of morning daylight.Some evidence
  • Bedroom at about 18–20 °C and dark; no hard exercise in the 2 hours before bed; alcohol stops 4–6 hours before bed, ideally altogether.Personal habit

Stress & mind

Stacy Sims

  • Keep hard intervals short; she says longer efforts and very long sessions raise cortisol, already a concern in menopauseSome evidence
  • In perimenopause, have caffeine with food before training if it makes you shaky or light-headedPersonal habit
  • Listen to your own body and track responses rather than following a fixed planPersonal habit

Brad Stanfield

No specific guidance in what we reviewed.

Brain health

Stacy Sims

  • Creatine for brain fog and mood; she cites a trial where 5 g a day added to an antidepressant helped women with depressionSome evidence
  • Favours truly hard intervals over moderate or zone 2 cardio for midlife cognitive and metabolic benefitsSome evidence

Brad Stanfield

No specific guidance in what we reviewed.

Weak spots to know

Stacy Sims

  • Some researchers say her sex-specific advice goes beyond the evidence. A 2023 umbrella review co-authored by Stuart Phillips found no clear effect of menstrual-cycle phase on strength or training gains, and Sims publicly debated Lauren Colenso-Semple in 2025 on fasted training and protein timing, framed as mechanisms versus outcomes.
  • Her case against fasted training leans heavily on short-term hormone and appetite responses; critics note that longer studies measuring actual fat loss and muscle gain show little difference when daily calories are adequate.
  • Many of her menopause-specific prescriptions (exact sprint lengths, playing down zone 2, tight post-exercise protein windows) come from extrapolation and her own coaching experience rather than trials in midlife women.

Brad Stanfield

  • He sells supplements through his own company, MicroVitamin, alongside his supplement reviews. His site says he discloses this.
  • Several items on his personal list (TMG, hyaluronic acid, GlyNAC, a melatonin formula) rest on small or early studies.
  • His cholesterol targets are stricter than general guidelines for people without heart disease, and his own page gives slightly different ApoB figures in different places.

Build a plan from Sims, Stanfield or both

Your free plan shows a week of gym sessions, cardio, a day of eating, supplements and mobility, fitted to your age, time and health.

Plan in Sims' stylePlan in Stanfield's styleMix both

Questions

What is the main difference between Stacy Sims and Brad Stanfield?

Their training split differs most in strength: Sims about 60%, Stanfield about 40% (our estimate from their published routines). Sims' signature habit is Heavy lifts + sprints; Stanfield's is 4 × 4 intervals twice a week.

How much protein do Sims and Stanfield recommend?

Sims: ~2.2 g/kg. Stanfield: ~1.2 g/kg ideal weight.

Whose advice has stronger evidence?

We rate the overall evidence behind both protocols as strong.

Do Sims and Stanfield disagree?

Not directly in what we reviewed. Their differences are in emphasis: sims puts more of the week into strength: about 60% against 40%.

Can I combine Sims and Stanfield?

Yes. In Build my mix you choose one expert per area, for example one for strength and another for eating. Your free plan shows the result straight away.

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Full sources are on each profile: Stacy Sims · Brad Stanfield. Reviewed October 2026.