Redefining Strength Podcast – Details, episodes & analysis

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-The truth about fueling: More protein + carbs (not less), nutrient timing, and why "calories in, calories out" is outdated for women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