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-The truth about fueling: More protein + carbs (not less), nutrient timing, and why "calories in, calories out" is outdated for women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

If you’ve ever felt stuck between pushing harder and feeling worse… or doing less and feeling like you’re falling behind… this episode is for you.

At some point, almost everyone hits this moment with their body.

You get hurt. Or burned out. Or things just stop working the way they used to.
And suddenly you’re stuck between two bad options:

Do less and feel like you’re losing yourself…
Or do more and keep breaking yourself.

Most people bounce back and forth between those two for years. Not because they’re weak...but because they don’t understand the difference between pain, discomfort, and danger… or how much fear quietly controls how they train and recover.

In this episode of the Redefining Strength Podcast, I’m joined by Dr. Caleb Burgess, Doctor of Physical Therapy and movement expert, to break down why “doing more” so often backfires and what to do instead if you actually want to build a body that works in real life.

Together, we cover:

-Why strength isn’t about what you lift, but what you can actually do in your life
-How fear of re-injury, fear of losing progress, and fear of losing identity sabotage recovery
-The real difference between pain, discomfort, and danger
-Why boring basics often build better results than “advanced” programs
-How perfectionism and chasing perfect form can actually make things worse
-Why “regressing to progress” is often the fastest way forward
-And how to rebuild confidence, capacity, and performance without breaking yourself again

If you’ve ever thought:

“I should be able to do more than this.”
“I’m scared to push… but I’m also scared to fall behind.”
“I keep ending up hurt, burned out, or stuck.”

This conversation will completely change how you think about training, recovery, and long-term strength.

About Dr. Caleb Burgess

Dr. Caleb Burgess is a Doctor of Physical Therapy and movement specialist known for his no-BS, real-world approach to mobility, rehab, and building a body that actually works in everyday life.

Find him here:
Instagram: https://www.instagram.com/dr.caleb.burgess
YouTube: https://www.youtube.com/@dr.calebburgess

Does it ever feel like you've tried everything to lose weight but you just can't seem to? In this episode we'll take a look at why.

If you're struggling to build muscle here are 15 reasons why!

In this episode we're going to look at the good, the bad and the ugly when it comes to low carb diets. 

In this episode we're going to look at why bone health is so important as we age.

Getting results isn't easy...But if you own these 10 sucky truths you'll fast track your way to results!

In this episode we're going to look at the number one reason why we fail.

In this episode we're going to look at 13 tracking tips to make macros easier!

Let's talk about how you're in control when it's YOUR choice

In this episode we're going to go over everything you need to know about prehab

In this episode we're going to look at why age isn't an excuse! 

If your belly fat hasn’t budged no matter how “disciplined” you are, this isn’t a motivation problem it’s a strategy problem.

If what you were doing actually worked, you wouldn’t still be fighting the same area. The problem is a predictable loop most smart, driven people fall into: Go extreme → burn out → quit → start over with a new version of the same plan.

You don’t lose stubborn fat by trying harder. You lose it by finally using a strategy that matches how your body actually works...one where muscle and macros are key.

In this video, I'll break down the 5 Golden Rules to Lose Belly Fat, look at why belly fat is biologically more stubborn, why it’s usually the last place to change, and gives you the REAL five rules that drive lasting results.

💪 In this training, you’ll learn:

-Why belly fat is scientifically harder to lose (and why it often looks worse before it looks better)
-The 5 Golden Rules that actually drive fat loss without burning you out
-How to use protein, carbs, and fats to lose fat without losing muscle
-Why all-or-nothing thinking is keeping you stuck (Golden Rule #1)
-Why muscle is the real “metabolic advantage” and how to train for it (Golden Rule #4)
-How food quality, fiber, and gut health affect your results
-Why walking daily is one of the most underrated fat-loss tools

This is not a quick fix. It’s the foundation that actually works when you stick to it long enough.

Here are 10 common reasons why we don't see the results we want! 

In this video Michelle and I are going to discuss overrated and underrated topics when it comes to building muscle.

Calorie Surplus for Muscle Building - 01:00

Heavy Weights for Building Muscle - 05:46

Meal Timing for Muscle Gains - 10:06

Training Frequency - 14:11

Macros and Carbs for Muscle Building - 17:21

Workout Progression - 24:29

Supplements for Muscle Building - 28:16

In this episode we're going to look at what the cost of health really means.

With so much information out there how do you know what's legit and what's not? In this episode we'll take a look! 

Don't have a ton of time to workout? In this episode we'll looking at designing workouts that are both quick and effective! 

Here are 20 sayings that I love and try to live my life by! 

In this episode I'm joined by Redefining Strength Registered Dietitian Julia to discuss emotional eating. 

In this episode I want to discuss 6 hard lessons I've learned along my journey that help with achieving lasting results!

In this episode I'm going to answer your questions about body recomposition! 

In this video we're going to look at 5 common workout mistakes most people make and how to avoid them.

Why You Keep Starting Over (And The Habit System That Actually Works)

If you keep starting over with your workouts, nutrition, or routines and you’re starting to think the problem is your motivation or discipline, this episode will completely change how you think about habits.

Because the truth is: willpower isn’t the problem. Most people are using a habit system that doesn’t match how they’re wired. And when that happens, even the best plan eventually falls apart.

In this episode of the Redefining Strength Podcast I sit down with Gretchen Rubin, one of the world’s leading experts on habits, happiness, and human nature and the New York Times bestselling author of The Happiness Project, Better Than Before, and The Four Tendencies.

Together, we'll break down:

Why some people need accountability, some need freedom, some need clarity, and why forcing yourself into the wrong system keeps you stuck

The Four Tendencies framework (Upholders, Questioners, Obligers, and Rebels) and how each type should build habits differently

Why identity can either support your goals or secretly sabotage them

The simple One-Minute Rule that can dramatically reduce mental clutter and build momentum

How to stop blaming yourself and finally build habits that actually stick

If you’ve ever said:
“I’m great for a few weeks and then I fall off.”
“I know what to do, I just can’t stay consistent.”
“I feel like I’m always starting over.”

This episode is for you.

Are there "good" exercises and "bad" exercises? In this episode we're going to break down why we need to stop demonizing certain movements.

In this video we're going to cover 5 easy meal prep hacks you can implement today!

In this episode we're going to look at when intermittent fasting is right and when it is not!

let's look at the reason we feel like we deserve results when we're working extra hard! 

In this episode we're going to compare high reps with a lighter weight and low reps with a heavier weight! 

In this episode I'm joined by Redefining Strength Registered Dietitian Michelle to go over crucial micronutrients for menopause. 

In this episode we're going to look at why we have the tendency to make the same mistakes over and over 

Have you been celebrating quick weight loss on the scale?

Maybe you shouldn’t be…

Why? Because with these extremes you’re going to so that you can see the pounds fly off quickly 

But there’s a problem that almost everybody overlooks. 

You’re not controlling for if you're burning fat and not muscle. 

You might be losing weight quickly but you could be sabotaging your results. 

It’s also why you feel like you have to starve yourself to get back down to your goal weight and the process just gets harder and harder. 

The truth is…your hard work, trying to do more, is actually hindering your progress. 

And no one wants to work hard not to see the results they deserve!  That's why in this video we're going to cover 5 signs you're actually burning fat and not muscle!

Do you have to track macros to see results? In this episode we'll take a look and also cover why tracking doesn't mean just one thing

Learn how to meal prep in a way that actually fits your life and helps you hit your macros without stress. Cori and Redefining Strength RD Julia Stumpf break down simple, flexible, budget-friendly, and lazy-proof strategies to make meal prep sustainable, realistic, and effective — including how to plan for eating out and stop overcomplicating nutrition.

In this episode we're going to talk fat loss and whether things like intermittent fasting, workouts and food quality is overrated or underrated

In this episode we're going to talk about non-negotiables  and finding the right lifestyle balance for you!

We often talk about how we want our diet to be a lifestyle but when you're trying to lose fat it's not always a lifestyle.

Is it really a plateau or just part of the process? We'll take a look in this episode and discuss how progress is never linear

In this episode we'll look at how your fitness is like a road trip! Learn how to approach speed limits and what NOT to do if you get a flat! 

In this episode we'll look at how every upside has a downside and why that might not be such a bad thing...

In this episode we're going to look at 5 metabolic boosting protocols and how to optimize them for the best results. 

In this episode we'll take a look at how strength training and cardio impact fat loss!

Ever found yourself part of the crowd that drops their New Year's resolutions like hot potatoes come mid January? You're not alone. Today is national quitter's day. Don't become a statistic 😉

In this episode we'll look at the real "secret" to success. We need to create an ongoing process that can be your most reliable compass in navigating the path to your results

Can you still build serious muscle, increase bone density, and lift weights in your 40s, 50s, 60s, and beyond? A neurosurgeon says YES.

In this powerful episode, I sit down with neurosurgeon and spine specialist Dr. Betsy Grunch to crush the biggest myth about aging: that decline is inevitable. You might have seen Dr. Grunch recently on the Mel Robbins Show. In this episode she shares her expert perspective on why strength training is vital for long-term health, spinal support, and preventing injuries.

We discuss:

- The essential connection between muscle and bone density (especially for women).
- How to pivot after injury and the myth that pain equals damage.
- The "1% changes" you can make to protect your energy and time.
- Shifting from reactive to proactive health habits.
- Why rest is non-negotiable and how to set better boundaries.

Dr. Grunch is truly redefining what "strong" means...it's about flexibility, consistency, and owning your journey as the CEO of your own body. Tune in for the advice you need to feel empowered at any age!

Connect with Dr. Grunch on social media: @ladyspinedoc

In this episode we'll discuss starting a new year and how perception is reality! 

Unpopular opinion to voice….

Success is struggle.

And with everything we achieve, there is a cost or sacrifice.

A downside to an upside. 

And the more we try to run from this, the more we search for a quick fix, the less likely we are to truly achieve the results we want. 

That’s why in this episode I want to dive into the cost of fast fixes and what it truly takes to get lean.

There are certain habits, like late night snacking, that we’d ideally like to stop doing.

While not necessarily bad…they aren’t serving us or helping us get the results we want.

That’s why in this episode I want to go over how to change those habits to help you see better results faster.

Michelle is going to dive into late night snacking specifically and why and when it can hinder how progress and how to break that habit!

I’ll also go over why the weekends so often sabotage us as well as workout habit mistakes that often hold us back from seeing those strength gains!

But first…I want to go over why we’ve got to stop beating ourselves up if we want to truly move forward!