Redefining Strength Podcast

Menopause doesn't have to mean a slower metabolism, stubborn belly fat, or feeling like your body betrayed you. In this interview Dr. Stacy Sims—world-renowned exercise physiologist, nutrition scientist, and author of ROAR and Next Level—breaks down exactly why traditional advice (endless Zone 2 cardio, fasting, calorie restriction) backfires for women in perimenopause and menopause... and what actually works to rev your metabolism, build resilient strength, and thrive.

We dive deep into:

-Why sprints and heavy lifting (low reps, high intensity) create powerful metabolic signaling

-The truth about fueling: More protein + carbs (not less), nutrient timing, and why "calories in, calories out" is outdated for women

-How hormone shifts affect insulin sensitivity, glucose use, visceral fat, and brain health...and how to counter them with smart training

-Shifting from "loss" to "gain": Build muscle, power, and metabolic health instead of shrinking or slowing down

-Practical tips: Less volume/more quality, recovery, mobility, creatine, and mindset shifts for midlife resilience

If you're a woman 40+ feeling the "rules changed" and wondering why your old routines aren't delivering results anymore, this episode is your reset. Dr. Sims empowers you to take up space, push hard, and feel stronger than ever.

00:00 Dr. Stacy Sims
05:05 Quality over volume (push hard, recover hard)
10:15 The Training Dogma Women Get Wrong (and why)
13:55 Sprint Intervals: the Metabolic + Brain Upgrade
18:42 Heavy Lifting for Power, Fast-Twitch & Healthspan
26:26 DEXA + Labs: the wake-up call for endurance athletes
34:33 Why Calories in vs. Calories out Fails
40:13 The importance of Creatine
50:21 The importance of Sleep

Connect with Dr. Stacy Sims:
Website: https://www.drstacysims.com
Instagram: @drstacysims
Books: ROAR & Next Level

Subscribe for more science-backed women's health, midlife fitness, and menopause empowerment!

#Redefiningstrength #Menopause #Perimenopause #Metabolism #WomensFitness #StrengthTraining #DrStacySims #MenopauseWeightGain #SprintTraining #HeavyLifting #HormoneHealth

If we’re going to talk about GLP-1s…Let’s stop whispering.

And let’s ditch the shame.

I bring this up after sharing a GLP-1 resource on Facebook and seeing people comment "asking for a friend."

Using a medical tool to improve your health isn’t a character flaw.

It’s not laziness. It’s not weakness.

And choosing not to use one? That’s valid too.

You don’t get a medal for suffering. And you don’t lose integrity for getting support.

What actually moves you forward is being informed…and choosing the path that aligns with your goals, your lifestyle, and your reality.

But informed means understanding the trade-offs.

So let’s own what this medication is - and what it isn’t.

GLP-1s suppress appetite. That’s their job.

Appetite suppression alone does not build the physique, strength, or metabolic resilience most people actually want.

They don’t build muscle.
They don’t selectively burn only fat.
They don’t stimulate hypertrophy or magically optimize your metabolism.

Muscle is built with tension. With progressive overload. With enough fuel and enough protein to support growth.

And building muscle is one of the most powerful ways to support long-term metabolic health.

When calories drop quickly (especially without strength training) lean mass loss is common.

Rapid weight loss without muscle retention is not the same thing as improving body composition.

That’s not judgment. That’s physiology.

So if you choose to use a GLP-1 and you want to look strong, defined, and athletic?

You need intentional strength training.
You need adequate protein.
You need to give your body a reason to keep its muscle.

And if you choose not to use one?

The fundamentals are still the same.

Intentional training. Adequate protein. Consistency over time.

Different paths. Same principles.

What matters most is ownership.

Being able to say:

"This is the route I’m choosing."
"I understand what it does - and what it doesn’t."
"I’m committed to building the result I actually want."

No shame. No defensiveness. No pretending either choice is morally superior.

Just informed decisions with high standards.

Open conversations lead to smarter strategies.

And muscle - real muscle - is always built on purpose.

If you’re using a GLP-1, or considering it, hit reply with GLP-1 here's a guide on how to maintain muscle and metabolic health while doing it:

https://drive.google.com/file/d/1VCuyUsZVZvD-AN0WFyjxAzYTMu3JWkTT/view?usp=sharing

The Hidden Signs of Perimenopause (And How to Fix Your Hormones) | Dr. Amy Shah
Are you feeling tired, struggling to recover from your workouts, or noticing changes in your body that you just can’t explain? You might be told it’s just a normal part of "getting older," but the truth is, hormonal shifts can actually start in your 30s!
In this episode, I'm sitting down with Dr. Amy Shah to uncover the hidden signs of perimenopause that even doctors often miss. We dive deep into the powerful connection between your gut, brain, and hormones, and talk about why society's pressure for women to make themselves "smaller" is actually destroying our health.
If you are ready to reclaim your energy and build true strength in midlife, Dr. Shah shares her incredibly simple "30-33 Framework" to help you overhaul your gut health and balance your hormones—without restrictive dieting.
In this episode, we cover:
The Mindset Shift: Why we need to stop shrinking ourselves and start getting STRONGER.
Perimenopause Truths: Why hormone changes start way earlier than you think (and the symptoms to look out for).
The 30-3-3 Framework: Dr. Shah’s exact science-backed protocol (Protein, Fiber, and Probiotics) to heal your gut.
Circadian Rhythms: Why your gut bacteria crave sunlight and how modern technology is making us tired.
The 7-Day Reset: How to start taking action today with small, 1% improvements.
Connect with Dr. Amy Shah:
Read her new book: Hormone Havoc (Available everywhere books are sold!)
Website: amymdwellness.com
Instagram & TikTok: @DrAmyShah

If you’ve been blaming your age for muscle loss, weight gain, low energy, or a slower metabolism this episode is for you.

In this video, I break down 5 powerful truths about aging strong through perimenopause and menopause, pulled directly from expert discussions with leading voices in women’s health.

You’ll learn why building muscle is non-negotiable, how underfueling is sabotaging your metabolism, why sprint and power work matter more than you think, how gut health affects fat loss, and why prioritizing muscle even in fat loss phases is the real key to long-term results.

If you want to look lean and defined and stay functionally strong for life, this is where to start.

What if the problem isn’t that your habits are “good” or “bad” but that they no longer fit who you are or where you’re going?
In this episode, we unpack a more nuanced approach to habit change. Instead of chasing perfect routines or relying on willpower, we explore how to audit your habits with curiosity, adjust your environment, and build systems that actually support your current goals. We talk about identity, autonomy, and why habits should evolve as you do...plus how to recognize when something that once worked is now holding you back.
If you’ve ever felt stuck, burned out, or frustrated trying to force habits that don’t fit anymore, this conversation will help you rethink the process and rebuild with intention.