In this Best-of Summer Series of Healthy Her, host Amelia Phillips and world renown exercise physiologist Dr Stacy Sims dives into targeted nutrition for the holy grail, which is nutrition to lose bodyfat but build muscle strength. So often when people go on a fat loss mission, they can accidentally lose muscle at the same time. It does not have to be this way. They also discuss the confusing topic of whether prolonged overnight fasts are helpful or harmful for women and why.

Dr Stacy will be touring Australia with Sarah Grynberg, find out more here: https://fane.com.au/taking-the-stage-dr-stacy-sims-and-sarah-grynberg-announce-new-australian-tour-dates/

Dr Stacy Instagram: https://www.instagram.com/drstacysims/

Dr Stacy's protein coffee recipe: Scroll down.

About the guest:

Dr Stacy Sims is a world-renowned exercise physiologist, nutrition scientist, and speaker who specialises in female-specific training, performance, and hormonal health (she was recently on the Mel Robbins Podcast). She completed her postdoctoral research at Stanford University, focusing on sex differences in environmental and nutritional physiology.

She has over 20 years of experience helping women optimise fitness, recovery, and longevity, and is the author of ROAR and Game Changers, books that empower women to train smarter. Stacy is recognised internationally for translating complex science into practical strategies for women of all ages, She has almost 1 million followers on instagram and a very popular educational newsletter.

About the host:

Amelia Phillips is an exercise scientist, nutritionist, and published researcher (BSc, MNut) with a career spanning 26 years in health. She is the co-founder of Vitality360, a functional health platform that helps people gain deep insights into their health and make targeted changes for lasting vitality.

A respected media presenter, Amelia has been featured on Channel 9’s hit show Do You Want to Live Forever? and is dedicated to helping people build a life of energy, connection, and purpose at any age or stage of life.
Instagram: @_amelia_phillips
Have a question? Email: ap@ameliaphillips.com.au
Find out more at: www.ameliaphillips.com.au
Discover Vitality360: https://v360.health

Dr. Stacy Sims Protein Coffee Recipe

Ingredients:

8–10 oz freshly brewed coffee (can be hot or cold; espresso + milk is also popular)
1 scoop (25–30 g) complete protein powder (whey isolate or a well-formulated plant-based blend with all essential amino acids, especially leucine)
Optional add-ins for enhanced benefits:

1 tsp MCT oil or grass-fed ghee (brain fuel and satiety)
A pinch (¼ tsp) Ceylon cinnamon (blood sugar support)
A dash of Himalayan (pink) salt (hydration and adrenal support)
Optional: unsweetened almond or oat milk for creaminess

For cold or grab-and-go versions:

Stir or blend protein powder with cold milk (or plant-based milk), then add a double shot of espresso. Chill overnight for a ready-made drink

Method:

Brew your coffee.
Combine coffee with protein powder (and optional ingredients) in a blender—blending ensures smooth texture and better absorption .
Blend until frothy and well-mixed.
Enjoy within 30–60 minutes of waking—it aligns with natural cortisol rhythms, helping stabilize energy and support muscle protein synthesis .

Why This Recipe Works for Women

Sustainable energy + less crash: Combining protein with caffeine helps blunt cortisol spikes and prevents those shaky jittery responses we often get from coffee alone .
Muscle preservation + training support: Leucine-rich protein early in the day supports muscle recovery and metabolism—especially important for active women or those navigating hormonal transitions .

Hormone-friendly routine: Enjoying protein coffee as soon as you wake sets a physiological tone of “fed and safe,” which can improve energy, reduce cravings, and enhance mood—less fatigue, more focus.

CREDITS
Host: Amelia Phillips
Guest: Dr Stacy Sims Audio Producer: Darren Roth
Music: Matt Nicholich Production Partner: Nova Entertainment Pty Ltd

Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
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Mini Motivation: Dr Stacy Sims on fasting, and nutrition for fat loss and muscle