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As we get older, have you ever wondered why the exercise advice we’ve been given doesn’t seem to work as well as it once did? As we move into our 40s and beyond, our physiology changes in ways that can often feel confusing and frustrating. But what if we could harness those changes to feel stronger, healthier and more resilient than ever before?
My guest this week is exercise physiologist and nutritional scientist, Dr Stacy Sims. Stacy is dedicated to helping active women – and the people who support them – take back control of their bodies, health and lives through science-based knowledge and practical tools.
She is the author of two book, including ‘ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life’ and the creator of her signature course, Women Are Not Small Men, after recognising the lack of research specifically done on women in exercise, nutrition and medicine.
In this conversation, we discuss:
• Why conventional fitness advice often fails women in midlife, and how we can move beyond outdated recommendations
• How hormonal changes during perimenopause affect everything from metabolism and muscle strength to mood and sleep
• The crucial role of resistance training in maintaining bone density, muscle mass and cognitive function as we get older
• Why high-intensity interval training can boost our metabolism, balance blood sugar and reduce harmful belly fat
• How the language around “muscle toning” can be unhelpful, and why lifting heavier weights is so important for building real strength and protecting our long-term health
• Practical ways to start strength training safely, even if you don’t enjoy the gym, and simple strategies for fitting effective movement into a busy week with minimal time
• How building strength now supports our independence, resilience and vitality, helping us stay active, prevent injuries and feel confident as we age
This conversation is an invitation for all of us to rethink what’s possible as we grow older. Stacy’s insights remind us that with the right information and support, we can build strength, confidence and better health at any stage of life.
And if you find this episode helpful, why not share it with the women in your life – friends, family or colleagues – so they can feel empowered and informed about their bodies, too.
#feelbetterlivemore
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Connect with Stacy Sims:
Courses
Newsletter
Books:
ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life US UK
Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond US UK
#feelbetterlivemore #feelbetterlivemorepodcast
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Order MAKE CHANGE THAT LASTS. US & Canada version UK version
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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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I’m one of those 40 something mums who lifts weights for 20 minutes 2-3 times a week if I can, after a school run before I start work.
I listened to the bitesize of this podcast first ..at 56 I was stuck in a rut after loosing my mum 2 years ago and had gained the 3 stone I had lost and maintained previously..I have now started PT sessions , few weights at home and back to walking / treadmill..which I used to do every day ..I am considering joining the gym I go to ..thank you for this podcast and for giving me the motivation to get moving again xx
An incredible amount of information and Dr Stacey brings receipts! It’s so overwhelming, I think I’m going to need to listen again. Brilliant job of pausing to really clarify all the information.
Interesting that’s actually about the hormone receptors that change.
She doesn't blink!
Great episode. I have learned a lot. Thank you both ❤
One thing though: I do believe that people who create content on social media should understand that people who do not always agree with them are not necessarily "hating "them. However it is not necessary to make rude comments.
Would much of this apply to males too?
Cortisol and consumption of sugar drive stomach fat. Stress and diet should be the main targets. Exercise without doing the rest uselessly adds stress and sabotages your diet. Exercise can help motivate you to take care of your diet and manage stress. If the goal is stress management and keeping a healthier diet, exercise should be a part of that, not the other way around.
I do boxing and jiu jitsu .. lift on the heavier side but was not sprinting .. adding that now. Always been 135-140. 145 is not comfortable for me. No matter what I been doing lately I ain’t coming off. Let’s ge this extra fat gone
Dr Sims has changed my life for the better. More energy, more strength, more agility – and I am not an athlete. She is a goddess in all the right ways: smart, strong, humane.
I love carbs & sugar but cutting right down I lost 2 stone (28 1b) in 3 months 2 years ago. I gradually went back to eating a bit of carbs but way too much sugar again. I gained a bit of weight not all. I’m 58. I have tried this again plus I do weights & have a very active lifestyle as I’m a dog walker. But cutting right down on carbs & cutting out sugar has had no effect this time. I’m only 2 years older never had any menopause symptoms
I learn something from Dr Sims every time I hear her speak. Wonderful, thank you.
Great interviewer. You do such a good job…you ask great questions and make it all about the person you are interviewing. Thank you! 🙏
Informative, balanced, research and science based, excellent understandable language-couldn’t recommend highly enough-Stacy-keep shining and informing and know you are making a difference
My mom is 83 . She was a nurse and she did the cardio session at the gym in the 80’s but hit those weights hard. She was sometimes the only woman doing in the weights section doing barbell squats. All her aunts lived long lives, way into their late 90’s , but they did not look like my mom at 83 in terms of body composition and agility. Skin wise yes, my has good collagen.
I dont think most blue zone women do/did HIT or lift weights like bodybuilders. HIT training was not a fad for my grandmothers or mother and they lived long healthy lives and were not debilitated. This is more doom and gloom for women. Maintaining HIT and heavy weight training after 60 will arguably decrease quality of life not add to it. Its stressful to do HIT and lift heavy and the risk of injury is high. Give this woman 20 years and see what she says.
The lack of empathy in social media is possibly ai bots as well
Belly fat after 40 really isn’t the same anymore 😩Curious which habit actually makes the biggest difference for reversing it!
I got so much out of this. Thank you both!
This info Stacy is communicating to women is spot on!
Lifting heavier * is key !
Whatever is heavy to start with simulating real life – carry 52 pounds of cat litter ? Can u
Lift a suitcase in the overhead ?
Climb 10 flights of stairs?
Open a jar ?
Sit and stand ifrom a toilet ?practice squats and wall sits
These things can be done 10 min through your day even leaving your desk and doing jumping jacks , push ups
Carry grocery bundles ?
Get in and out of a sports car ie porche – mustang without an ohh shit handle .
Standing on one leg ? Alternate
Yassss thinking ( How am I gonna be at 75,80, 85, 90
That’s the thought
To get there-
Lift heavy * sprint for heart 30 -40 sec jump rope for bones – lift for bones see Dr Vonda write videos with DrStacy
You don’t want to be frail & skinny
……Better to have xtra 10 pounds b
and frail and a broken hip.
Yes, Pilates and yoga and walking & hiking are interrelated as Soul work outs .
Find ways 7 days a week to get it in
Get off the wine club , desserts n cookies n snacks and bringing * food to the classroom – for your kiddos
Think about sugar in your lates , no sodas diet or not.
Listen to Dr Robert Lustig Sugar is the killer for everyone – your kiddos …. A slow death in diabetes.
Start Cookin real food . Not in a box
This was wonderful. Dr Stacy is marvellous. I hope for a more intensive look at belly fat in women over 50, post menopause. I keep hoping for more on this but it is always just such a small amount of a discussion. Thank you to both of you.
two hours?
Thank you so much for asking Dr. Sims many of the questions I would have asked her. You approached this interview with women in mind and that is rare and so appreciated! Dr. Sims is THE BEST!! I need to add more HIIT to my routine. I have subscribed to your channel. 🙂
Is 46 too late to start resistance and interval training?
I’m 65years old and I watch all your podcast., I really appreciate everything say., I love weight lifting but didn’t know the benefits Thanks., I’ve also started sprint interval training., only for two weeks now, and I can already tell the benefits
pilates is great
She looks underweight and she has bags underneath her eyes. I don't know if I trust her. She does not look like she is Mentally and Emotionally and Spiritually and Physically healthy.
about the scrutiny from male gender, all our fights are build above this "foundation" and is unfair and brutal sometimes, but women like you make the next generations stronger and I am so happy I met you 2 days ago right when I am leaving my prime age, thank you for sharing and exposing your knowledge for free and despite anything that might have hit you in the past dr Stacy. And thank you Dr Rangan for the excelent podcast you often conduct.
just as a side note – I am no naive young unenducated person that takes stuff for granted, quite opposite, so this compliment doesn't come from "eureka I found the other side of the rainbow"
23:00 I wonder the role of medications such as prozac in fastening this transformation. I have experienced all peri-menopause signs – from loss of strenght to pre-diabetic / metabolic syndrome – and currently I am studying to revert the scenario , lots has improved aready (I am 33) but so far I couldn't find an explanation why all of that was happening .. not saying it IS the cause but is VERY curious since, as many of you gals here know, within a few years of daily usage of prozac, you lose more than all sexual desire / arousal and that seemed to me as life enhancing feature. Not anymore.. thoughts ?
Where can I find workouts? I am looking for the how to do it! Correct movements…
Thank you, Dr Sims for explaining everything SO clearly and logically. Your scientific reasoning has been the best motivation to me not to be satisfied with only being a good walker and healthy eater and sleeper but to really focus on HIT and strength and resistance training. Thank you Dr Chatterjee for asking awesome questions to direct Dr Sims to focus on such essential issues. Very grateful!
I don’t know ANY woman who has low stress…
Loved this pod cast! I have always worked out and have been active and followed the old school thought to lose weight I must move more eat less . This pod cast was very informative and inspiring!! Thank you so much – I feel I have a great road map to enhance my well being❤
More than 2 hrs of video and without timestamps.. that’s really irritating
Can you share the Instagram fitness recommendations Dr. Simms shared on this podcast?
1:55 😢women are hearing you Dr Stacy we are so appreciative of your sacrifices your work is changing our lives for the best. Stay blessed. Your 38yr old perimenopausal biggest fan
Absolutely fantastic, Dr. Sims you have literally changed my life ❤❤❤
This made so much sense. I’ve watched many of her interviews, but this was the best one because it was very clear with all of your clarifying questions. Thank you so so much for this!
This is very informative. Thank you!
Why – on earth – would you apologize for the objective science 🙄. So much good information – but why that?
Hi Stacy; My name is Camille Calderwood. I am a Urogynecologist in Denver Colorado. I was a high school athlete. I have been doing physical exercise since age 6. At a professional level, most my patients are peri and postmenopausal. Personally, I am in the same place. I am EATING every video you have out on the spoonfuls and will be disseminating as much of the excellent information you are giving me as possible. THANK YOU. I appreciate your sacrifice.