In a world where health advice often feels one-size-fits-all, Dr. Stacy Sims, a leading expert in female physiology, joins Mel Robbins to dismantle outdated myths and provide science-backed strategies tailored specifically for women. Episode 275, “The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss & Energy,” is a treasure trove of actionable insights. Whether you’re navigating hormonal shifts, fatigue, or fitness plateaus, this guide translates Dr. Sims’ wisdom into steps you can implement today.
Key Takeaways & Actionable Strategies
1. Rethink Intermittent Fasting
The Science: Intermittent fasting (IF) can disrupt women’s hormonal balance, especially as estrogen declines with age. Prolonged fasting spikes cortisol (the stress hormone), exacerbating fatigue and fat storage.
Dr. Sims’ Advice: Opt for a 10–12 hour eating window (e.g., 7 AM–7 PM) to align with your circadian rhythm. This supports metabolism without stressing your body.
Your Action Plan:
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Finish dinner by 7 PM and fast until 7 AM.
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Prioritize protein-rich breakfasts (e.g., eggs, Greek yogurt) to kickstart metabolism.
2. Cold Exposure: Showers Over Plunges
The Science: Extreme cold plunges can shock the nervous system, but brief cold showers (1–3 minutes) boost circulation, reduce inflammation, and enhance resilience.
Dr. Sims’ Advice: Incorporate cold showers 2–3x weekly to reap benefits without overstressing your body.
Your Action Plan:
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End your shower with 60 seconds of cold water.
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Focus on deep breathing to ease into the discomfort.
3. Strength Training Over Endurance Cardio
The Science: Women lose muscle mass faster than men post-40. Strength training preserves lean muscle, burns fat, and boosts bone density.
Dr. Sims’ Advice: Ditch long runs for weightlifting 3–4x weekly. Focus on compound movements (squats, deadlifts, push-ups).
Your Action Plan:
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Start with bodyweight exercises or light dumbbells.
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Gradually increase weight to challenge your muscles.
4. Protein Prioritization
The Science: Protein supports muscle repair, hormone production, and satiety. Women need 1.6–2.2g of protein per kg of body weight daily (e.g., 90–120g for a 150lb woman).
Dr. Sims’ Advice: Distribute protein evenly across meals.
Your Action Plan:
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Add 20–30g of protein to each meal (e.g., chicken, lentils, collagen peptides).
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Snack on hard-boiled eggs or protein shakes.
5. Simplify Movement
The Science: Daily movement > sporadic intense workouts. Your body thrives on consistency.
Dr. Sims’ Advice: “Your body is your gym.” Prioritize walking, stretching, or short mobility sessions.
Your Action Plan:
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Walk 8,000–10,000 steps daily.
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Try 10-minute “movement snacks” (e.g., yoga, stair climbs).
6. Self-Compassion & Nervous System Care
The Science: Chronic stress disrupts hormones (cortisol, insulin) and hampers recovery.
Dr. Sims’ Advice: Prioritize sleep, mindfulness, and joy to nourish your nervous system and overall well-being.
Your Action Plan:
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Practice gratitude journaling or meditation daily.
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Aim for 7–9 hours of sleep by creating a tech-free bedtime ritual.
7. Incorporate Creatine into Your Supplement Lineup
The Science: Creatine isn’t just for bodybuilders—it’s an essential supplement for women! It supports muscle strength, brain health, recovery, and even hormone balance as we age.
Dr. Sims’ Advice: Creatine helps women maintain lean muscle mass while also improving energy production at the cellular level.
Your Action Plan:
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Add 3–5g of creatine monohydrate daily, either in water or your favorite smoothie.
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Pair it with strength training to see optimal results.
Your 7-Day Body Reset Plan
Here’s how you can start implementing these strategies today:
Day 1–3:
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Adopt a 12-hour eating window.
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Add protein to every meal.
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Take a 60-second cold shower.
Day 4–7:
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Lift weights 3x (20-minute sessions).
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Walk at least 30 minutes daily.
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Start taking creatine (3–5g daily).
Final Thoughts
Dr. Stacy Sims’ strategies emphasize personalization over perfection. As Clarita—a cancer survivor and founder of Claridad—I’ve seen how small but intentional shifts like prioritizing protein and adding creatine can transform wellness journeys.
Remember: Your wellness journey is unique to YOU! Celebrate progress over perfection and honor your body by giving it what it needs to thrive.
Ready to Dive Deeper?
🎧 Listen to the full episode – Available on Podcast App
📚 Explore Dr. Stacy Sims’ book Roar for more science-backed strategies tailored for women.
💌 For more tips like these—and exclusive wellness insights—join our www.claridadshop.com
#WomensHealth #HormoneBalance #StrengthTraining #CreatineForWomen #DrStacySims #MelRobbinsPodcast
Empower yourself with these tools and take action today—your body will thank you! 🌿✨
Xo,
Clarita, Founder of Claridad