Are you a woman over 40 and want to learn how to build and maintain muscle and strength as you age. We often receive conflicting advice and it can be confusing! Many of us notice it becomes harder as we age and belly fat creeps on!
Dr. Stacy Sims is an internationally renowned exercise physiologist and nutrition scientist. She has directed research programs at Stanford University focusing on female athlete health and performance and published over 100 peer-reviewed papers and several books including the popular “Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond.”
This interview took place live at the Institute for Functional Medicine Annual International Conference (AIC) in Las Vegas. We learn:
– Why it becomes SO hard to maintain body composition as we age (it involves estrogen!)
– What specific exercises will build muscle and strength for women over 40
– Tips for women who have NEVER lifted weights before
– How cardio routines need to change after 40
– All about SIT and HIIT and why they are necessary to shred fat as you age
– What actually works to build bone and prevent loss (we were surprised on this one!)
– How much protein is necessary to stimulate muscle
– The best diet and eating patterns for women over 40
Connect with Dr. Sims:
Resources mentioned in the show:
Checkout our previous Podcast ( Functional Medicine)
Medical Disclaimer
The Functional Moms Podcast provides information for educational and informational purposes only. We are certified health coaches, not licensed medical professionals. The opinions expressed by podcast guests are their own and should not be considered medical advice. Consult a healthcare professional before making any changes to your lifestyle or health regimen.
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~Kristin and Raquel
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This is an interview we did with Dr. Sims’ researcher friend and creator of the bone health app called Osteo-Gains! Best exercises for bone strength after 50 : https://www.youtube.com/watch?v=BYQA1osrDnk
I love Stacy Simms, but as a fellow plant based athlete, I wish she would talk more about what nutrition can look like with and without animal products. I think many people would be impressed she built those guns with plants.
I can't find the "Bone Jump" App .
Can anyone else ?
Wonderful. I started my fitness journey at 39 better late than never . I also healed my Diastasis Recti after 10 years and lose 25 lb extra body fat
What do you advise about eating/portions for those who only have time to workout late in the day 9:00pm (after kids put to bed and other caring responsibilities are done)? Many thanks!
I used to be such a trim young man. Now when I look in the mirror at 45, my body is staring back and at me in undeniable and damning obesity. I swore this wouldn’t happen and now I’m battling to get back to good.
I love Stacy but it’s just wayyyy too complicated I just want to eat healthy sleep better and workout and live a happy life
So at 52 I still have cycles every 28 days. I have no weight gain but I think I had some recent muscle loss due to inactivity. I am now lifting 3 days per week and SIT 1 day. I look and feel better than ever. I am wondering if there is a way to tell if I am in perimenopause? My doctor did my FSH and it was normal at 8.
Dr Sims I am trying the Momentous trio you suggested and was having a hard time getting the protein powder to melt. I kept at it and now I finally able to dilute it in a simple shake. I am 57 yrs old 135 lbs and started back the gym so this podcast will really help. Thank you and stay blessed.
Can someone explain this on plain worde please !
I exercise most days, but the sleep is terrible because of the hot flashes (I'm 45 in premature menopause) and some days I just lose all control where the food consumption is concerned and eat a whole lot of sugar. I'm now 182, the heaviest I've ever been, not even when I was pregnant. The only reason I don't feel terrible about the weight is because I started strength train in August 2025 after breaking a toe while speed walking (& watching a video👀😩) and that's how I found Dr. Simson YT, because I needed to know what and I could do in place of cardio. I now see definition in my arms. I looked in the mirror last week and see muscles popping between my neck/shoulders 😄 and when I don't feel bloated, I have a 5 pack stomach, 4 packs plus my fanny pack😄 I love her protein coffee shake too and usually drink my whey protein shake after my workouts. I'm about to go get a 30 lbs or 45 lbs kettlebell because the weights I've been using now feel so light to me. I'm also much stronger in practical life activities because my strength training is based on functionality (like, I lifted a large microwave from the ground to a counter, it didn't take much effort, but my female colleagues looked at me stunned and asked me how I managed to lift it. I just needed my lunch warmed so I wouldn't end up feeling starved and snacking). I know sorting out the sleep will help with the eating.
But what about the women who already have bad knees and can't run, or frozen shoulder or torn rotator cuff, or bad backs and bulging discs. There's so much if that.. they really really need to employ a well qualified personal trainer to do this sort of thing or they're going to injure themselves
In the seventh minute, she said “an assault bike is a killer because…“ And then the other lady interrupted her and said something, and I can’t figure out what the hell she’s saying.
mini trampoline?? thoughts?
Great video But I checked out Bone Jump on the App store and couldn’t find it? Anyone found it ?
Eating according to circadian rhythm by having breakfast within an hour of waking helps counter cortisol spikes and supports hormone regulation throughout the day
great information, what about spin class? I am planning on buying a stationary bike and hoping to sign up for the monthly membership, which offers options for different formats.
Well, I'm from Germany and came across with the subject only a couple of weeks ago.
I'm 68 and I have the Impression that this is unfortunately not a topic in Germany and or amongst my closer aquaintaints.
So I am very glad that I found this information on YouTube cause it is such valuable knowledge. Dr Sims ist very much appreciated by me for her Work. Thank you for Posting this Interview.
omg she looks horrible, like an alcoholic, whatever she is doing – its not working and i dont want to follow her tips
🌿 A gentler truth about women’s health and ageing
There’s a lot of noise right now here and elsewhere telling women they need to lift heavy, sprint harder, track every gram of protein, and “hack” their hormones to age well. It's exhausting and joyless of you're not careful.
The science behind some of that is real — strength and short bursts of intensity can help our bones, muscles and metabolism.
But health isn’t a project to perfect. It’s a rhythm to live by.
If you love walking, yoga, swimming, gardening, dancing — and you do them regularly — you’re already doing most of what supports longevity: building strength, balance, connection, sunlight, and joy.
Yes, sprinkle in something that challenges you now and then — carry something heavy, walk a hill, feel your heart rate rise — but don’t video series like this let “optimal” become another source of pressure.
The most powerful medicine for healthy ageing is still consistency, purpose, pleasure and community — not chasing every new protocol.
🌿 1. Science supports consistency and enjoyment more than perfection
Meta-analyses on exercise and longevity show that the biggest health gains come from moving regularly, even at moderate intensity.
For example:
Walking briskly for 20–30 minutes most days reduces all-cause mortality by ~25–35%.
Adding some resistance or balance training compounds those benefits.
Beyond that, returns start to flatten — meaning more isn’t always better.
So if you garden, walk, do yoga, and move with purpose — you are already hitting many of the biological levers for health: strength, flexibility, balance, mood regulation, sunlight, social contact, and nature exposure.
🧠 2. Holistic health ≠ just fitness metrics
Emotional regulation, social belonging, meaning, and pleasure are direct determinants of healthy ageing. Chronic stress, loneliness, and feeling constantly “behind” on self-improvement can undo many of the physiological benefits of perfect training.
In fact, some longevity researchers (like Dan Buettner, who studies “Blue Zones”) argue that connection and purpose are stronger predictors of lifespan than any particular exercise type.
Please take that onboard before developing an unhealthy preoccupation with protocols that are not only high intensity physically but also mentally and emotionally ❤
first meal at 9am, last meal at 3pm.
Doctor Stacy is so sound I love reading and listening to her as a 41 almost 42 year-old ex competitive athlete. I can say it’s safe to say body and brains cognitive response ‘s change very drastically as you get your 40s and it’s so so surprising to see how many women still push past the threshold that their bodies cannot take or are not capable of taking them so it is an extremely importantthing to keep in mind that you have to work according to what your body is capable of performing
How do you recommend transitioning to this lifestyle of lifting and such when you’ve just quit smoking?
What about women over 50?
Do you menstruate regularly?
Do you already have children?
When was your last Pregnancy and Live Birth Dr.?
Do you take HRT Dr.?????👀☠️🙄
#AI
I’m 45 this is worst stage in my life for my body and weight 😢 I’m at 200 pounds highest weight ever
How many times per weekk should the EMOM be done? If only 3x’s what should be substituted in between?
is there a good strength training for women 70's that will not harm?
Dancing at home helps me to have a good mood and maintain my figure. It also greatly increases my energy level.🔥💃
how do you feel about rebounding??? I can't jump bc my veritigo and POTS really ruin that for me.
Yes, I started doing my lifting and only have access to my home gym, and doing the sprints on the treadmill and can only get 2 rn. I also have POTS so my heart rate does it get way high and it takes me a longer time to recover.
in my mid 40’d and I already have osteoarthritis. I love to walk and always walked before but this osteoarthritis is hinders my usual squats and lunges.
already had 6 sessions of therapy and doctor advised to exercise more to strengthen my leg muscles but I cannot do squats and lunges without the knee pain.
I will be adjusting my protein intake too
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Not sure who needs this, but if you're tired of dragging yourself through the day, Testosterone Rewired by David Brooks is worth a shot. Every chapter felt like it flipped a switch in me. I’ve got more energy, focus, and drive now than ever before.
if you're scrolling and feel off, read this. i was burnt out, low energy, not myself. found Testosterone Rewired by David Brooks, had zero expectations but man. chapter by chapter it rebuilt me. no hype bs, not fake motivation just stuff that grounds you and resets your system. this book really saved me. wish I found it sooner.🔥
Tried all the hacks. ice baths, preworkouts, even dopamine detoxes. none of it clicked. I felt so tired everyday. then someone dropped Testosterone Rewired by David Brooks in a comment and I checked it out. been locked in ever since. no hype, just clarity. wild how long I was running on fumes.🔥
I felt so drained and tired everday. I tried everything, preworkouts, youtube gurus, morning routines that nearly killed me. none of it hit. then i saw someone mention Testosterone Rewired by David Brooks in the comments and it literally changed my life. Following everything in that book past couple of weeks made me realize I was running on empty for YEARS. wish I knew about this years ago🔥
I love how smart and elegant she is. Trying to understand everything she says but great info.
great content, but the edit of the podcast is not the best, the sudden breaks and cuts in the video looks like conversations are cut off. a bit distracting to watch. but awesome content, thank you!
I have problem eating more than 2x a day!
The expectation she has of people over 60, is unbelievable to me I tore a tendon in my arm from lifting a heavy bag of groceries how in the hell would I lift 20 to 30 lb of weight I don't understand I'd like it to be explained if somebody can explain it to me?
I am doing protein fasting is it ok? I am.used t9 it amd actually enjoy it
Love Dr. Stacy Sims! I’ve been following her for years!
Absolutely! It's empowering to understand that it's not about willpower—it's about aligning our fitness and nutrition with our unique physiology. Thank you, Dr. Sims, for shedding light on this and helping us embrace our strength at every stage of life!