Roar Through Menopause: Your Midlife Power-Up Plan with Dr. Stacy Sims

This is your Women's Health Podcast podcast. Welcome to the Women's Health Podcast, where we empower you to own your strength through every life stage. I'm your host, Lena Harper, and today we're diving into perimenopause—the powerful transition that hits women in their 40s and 50s, reshaping your body, energy, and mindset. If you've felt foggy, bloated, or just not yourself, you're not alone, and you're not broken. This is your time to roar. Picture this: You're waking up tired but wired, skipping breakfast because you're not hungry, then crashing mid-afternoon. Sound familiar? According to exercise physiologist Dr. Stacy Sims, author of Roar and Next Level, that's your hormones talking. Perimenopause brings fluctuating estrogen and progesterone, slowing metabolism, shifting fat to your midsection, and making muscle harder to hold onto. But here's the empowerment: Your body isn't failing you—it's calling you to train smarter, not like a man, but like the fierce woman you are. Dr. Sims, a pioneer in women's health research, nails it: Women are not small men. In her chat on The Mel Robbins Podcast, she explains how morning fasted cardio and heavy lifting backfire for us. High stress hormones like cortisol spike without fuel, puffing you up and stealing energy. Instead, eat within 30 minutes of waking—think protein and carbs like eggs with sweet potato—to stabilize blood sugar and build muscle that burns fat all day. Imagine interviewing Dr. Sims herself. I'd ask: "Dr. Sims, for busy listeners juggling careers and kids, what's the 20-minute workout that fights perimenopause weight gain?" She'd say: Power up with 10 minutes of resistance training—squats, deadlifts, presses—using weights heavy enough to fatigue in eight reps. Follow with a 10-minute sprint interval on the bike or track, like 30 seconds hard, 90 easy. This preserves muscle, boosts metabolism, and cuts inflammation, per her studies on hormone shifts. Next question: "How does nutrition change in perimenopause?" Fuel with 30 grams of protein per meal, every three hours. Add creatine and omega-3s from fish or supplements to support brain fog and mood. Skip long slogs; they drain you. As nutrition expert Abbie Smith-Ryan notes in The Peter Attia Drive podcast, balance resistance with short cardio to protect muscle and bone as estrogen dips. Listeners, key takeaways to claim your power: One, eat protein-first mornings—no fasting. Two, lift heavy and sprint short to torch midlife fat. Three, track sleep and stress; hormone therapy might help—talk to your doctor like at Jean Hailes Foundation clinics. Four, build community; share this with your sisters. You're equipped to thrive, not just survive perimenopause. Embrace the change—it's your strongest chapter yet. Thank you for tuning in, listeners. Subscribe now for more empowerment. This has been a Quiet Please production, for more check out quietplease.ai. For more http://www.quietplease.ai Get the best deals https://amzn.to/3ODvO This content was created in partnership and with the help of Artificial Intelligence AI.