Quit Cardio, Lift Heavy: Banish Menopause Belly with guest expert Dr. Stacy Sims

Women can thrive through perimenopause and menopause, and it starts with strength!

Hormonal shifts, declining estrogen, and midlife changes can feel overwhelming. Loss of muscle, bone density, and energy may seem inevitable—but it isn’t. With the right exercise, nutrition, and lifestyle strategies, women can build strength, protect their health, and thrive for decades. This episode is packed with evidence-based insights from Dr. Stacy Sims that will reshape how you think about training, eating, and aging.

In this episode, you will learn:

1. Why estrogen—not testosterone—is the key hormone for women’s strength, bone health, and brain function.
2. How exercise acts like a natural “replacement signal” for declining estrogen.
3. The truth about strength training: low reps, heavy weights, and power work build lean muscle, bone, and balance without “bulking.”
4. How to start safely: bodyweight → bands → dumbbells/kettlebells → heavier loads.
5. Key training principles: progression, periodization, and sustainable weekly patterns for real life.
6. The most effective cardio for midlife women: sprint interval training (SIT) and HIIT.
7. Injury-smart modifications to protect joints while still getting strong.
8. Nutrition essentials: protein intake, meal timing, fiber, and carbs for hormones, metabolism, and gut health.
9. Why sleep is non-negotiable for fat loss, strength, and hormone balance.
10. Tiny lifestyle adjustments that make a big difference: early meals, proper rest, and simple movement hacks.

… and so much more that will reshape the way you think about strength, nutrition, and thriving through midlife.

Dr. Stacy Sims is an exercise physiologist and nutrition scientist specializing in women’s health, fitness, and longevity. She focuses on helping women train smarter, fuel effectively, and thrive through perimenopause and menopause. Dr. Sims combines science-backed research with practical guidance to help women build strength, protect bone and muscle, and enhance overall health. Her work closing the gap in female-focused research makes her insights both empowering and actionable for women at any stage of life.

Connect with Dr. Stacy Sims:

Instagram: @drstacysims

Facebook: https://www.facebook.com/drstacysims

Website: https://www.drstacysims.com

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