The Mel Robbins Podcast

Episode: The Ultimate Guide to Menopause: How to Boost Your Metabolism, Build Muscle, & Balance Your Hormones
Host: Mel Robbins
Guest: Dr. Stacy Sims
Date: January 15, 2026

Episode Overview

In this transformative episode, Mel Robbins welcomes globally renowned exercise physiologist and women’s health expert, Dr. Stacy Sims, to explore the real science of menopause. Together, they dismantle misconceptions about this pivotal life stage and present empowering, actionable research on hormone fluctuations, exercise, metabolism, muscle building, brain health, and nutrition for women experiencing perimenopause, menopause, and beyond. This ultimate guide provides a hopeful, science-backed blueprint for not just surviving, but thriving through midlife and beyond.

Featured Guest

Dr. Stacy Sims:

• PhD in Exercise Physiology & Nutrition Science
• Faculty at Stanford and Auckland University of Technology
• Author of 'Roar' and 'Next Level'
• 107 published peer-reviewed studies focused on women, health, and fitness
• Mid–50s, balancing career, motherhood, marriage, and menopause herself

Key Discussion Points & Insights

1. Breaking the Taboo: Understanding Menopause

• Menopause Definition (11:04):

  • Menopause is one day—after 12 months without a period. Everything before is perimenopause; everything after is postmenopause.
  • “When we talk about menopause, it’s one day on the calendar.” — Dr. Sims [11:30]

• Misconceptions & Empowerment (05:38, 12:10):

  • Menopause is not a disease or “hormone deficiency syndrome” needing to be “fixed”—it’s a natural biological transition, like puberty in reverse.
  • Understanding what’s happening provides women agency: menopause isn’t “happening to us,” we can respond proactively.

• Why it Matters for Everyone (08:50):

  • This conversation benefits women of all ages, men, and all who love/support women — understanding supports empathy, partnership, and better health choices for all.

“Even if you’re younger… you’re going through hormone changes every single month. This is fundamental body knowledge.” — Mel Robbins [09:28]

2. The Physiology of Menopause: What’s Happening In Your Body

• Reverse Puberty Analogy (13:06):

  • The drop in estrogen and progesterone during menopause mirrors the dramatic hormonal changes of puberty, but in reverse, affecting the whole body.

• Estrogen & Progesterone Roles (18:18+):

  • Estrogen isn’t just about reproduction; it affects brain chemistry, mood, metabolism, muscle and tendon strength, fat storage, bone density, gut health, and more.
  • Progesterone, the “Cinderella hormone,” is crucial for regulating the autonomic nervous system and moderating estrogen’s effects.

• What Happens When Hormones Drop (19:12–25:55):

  • Brain: Mood changes, anxiety, brain fog from disrupted neurotransmitters (serotonin, dopamine)
  • Muscle: Strength and contraction decrease—explains muscle loss/weakness
  • Fat Storage: Visceral “menopot” — more fat around abdominal organs, greater risk for cardiovascular issues; increased fat storage in arms/triceps as thermoregulation
  • Tendons/Joints: More risk for injuries (e.g., frozen shoulder, plantar fasciitis) due to weakened tendons and muscle loss
  • Gut Health: Decreased microbiome diversity, lower serotonin (95% produced in the gut)
  • Cravings: Stress and hormone changes drive increased desire for carbs, but the body actually needs more protein

“Even grip strength—women say, ‘I feel squishy or weak overnight, I can’t open the pickle jar anymore!’ That’s hormone-driven.” — Dr. Sims [25:21]

3. Why Weight Gain and Body Changes Happen

• Visceral vs. Subcutaneous Fat (31:43):
  • The increase in belly fat during menopause is largely attributed to visceral fat, not just the “soft” fat under the skin.
• Muscle Loss in Hips/Thighs (33:29):
  • Loss of shape in hips and thighs is mostly muscle loss, not just fat shifting elsewhere.

4. Rewiring Your Body: The Power of Exercise and Strength Training

• Exercise > Hormone Therapy (34:27):

  • Menopause Hormone Therapy (MHT) is a useful tool but not a cure-all; exercise is essential regardless.
  • MHT “slows the rate of change, but doesn’t stop it.” The body responds differently to externally supplied hormones.

• Strength Training as the #1 Gamechanger (34:27–43:59):

  • The body can adapt and thrive without estrogen/progesterone by building new pathways via strength training.
  • Central nervous system response: Lifting heavy loads rewires nerves and muscles to function without the old hormone environment.

“You’re not the victim of time and aging … you can literally rewire your body to thrive without the estrogen and progesterone you used to need.” — Mel Robbins [42:09]

“It’s never too late to start … Research shows five years of regular strength training can make women stronger than they ever were in their 30s.” — Dr. Sims [43:59]

5. The Ideal Strength & Cardio Protocols for Midlife Women

Starting Point: Beginner Routine

• Three 10-minute sessions/week: Bodyweight or light weights

Ideal Protocol (Once Comfortable):

• 3x/week heavy, total body strength training
  • Each session: Focus on squats, push/pull, or hip/deadlift
  • Heavy loads: 3–5 sets x 3–5 reps at 8/10 RPE (Rate of Perceived Exertion), focus on full range and proper rest (~3 min between sets)
  • Include functional compounds like Bulgarian split squats, sled pushes, etc.

“If you have only 15 minutes in the gym, heavy squats (with proper rest) are enough—quality trumps quantity.” — Dr. Sims [52:20]

Cardio: Ditch Long “Moderate” Sessions

• High Intensity Interval Training (HIIT):
  • True HIIT should be “polarized”—intense, then real recovery. Standard classes (Orange Theory, F45, etc.) often stay too moderate and stress cortisol without benefits.
  • Sprint Interval Training (Preferred for efficiency):
    • 20–30 seconds, all-out effort (bike, run, kettlebell swings, etc.)
    • 90 sec–2 min full recovery. Repeat up to 3 times, quality > quantity.
    • Use as a “finisher” or short session, not marathon “smash” workouts.

“It’s not about volume. It’s about the quality of the work that you are doing.” — Dr. Sims [56:24]

6. Nutrition For Menopause

• Stop Undereating! (62:18)

  • Many women cut calories and increase training, which backfires—need to eat more (especially protein and carbs) to fuel adaptation.

• Protein:

  • Aim for 1 gram per pound of current body weight (spread across meals, combine animal and plant sources)
  • Example: protein coffee (protein powder + milk + espresso)

• Carbohydrates:

  • Focus on fruits, veggies, and whole grains for energy, gut and metabolic health. Don’t avoid carbs out of fear.

“Women need MORE carbohydrates and protein in this stage—especially to support muscle and gut health.” — Dr. Sims [63:17, 64:13]

7. Managing Sleep, Stress, and Mood

• Four Essential “Buckets” (66:37):

  1. Mindfulness and sleep
  2. Physical activity
  3. Nutrition
  4. Community/social connection

• Sleep & Stress (66:47+):

  • Prioritize parasympathetic ("rest and digest") activation: mindfulness, CBT, morning peace/rituals
  • Estrogen drop makes quality sleep harder; focus on stress management to access restorative sleep

• Supplements for Anxiety/Mood (68:32):

  • L-theanine & apigenin (from chamomile): to boost relaxation and sleep
  • Creatine: 3–5g creatine monohydrate daily shown to reduce depressive symptoms and help brain metabolism
  • Exercise itself boosts neurotransmitters, improves stress resilience, mitigates mood swings

8. Motivation & Final Takeaways

“Menopause isn’t something to be afraid of. It happens to everyone who’s had a menstrual cycle. Other cultures don’t even have a word for hot flashes—let’s change the narrative.” — Dr. Sims [74:47]

• Empowerment!
  • You are not powerless—understanding your body and responding with evidence-backed action can help you feel and be your best, for the rest of your life.

Notable Quotes & Moments

• [05:38] — “Menopause isn’t happening to you. It’s something you can face and have control over.” — Dr. Sims
• [13:06] — “Menopause … is like going through a reverse puberty.” — Mel Robbins
• [25:21] — “Even grip strength—women say, ‘I feel squishy or weak overnight, I can’t open the pickle jar anymore!’ That’s hormone-driven.” — Dr. Sims
• [34:27] — “The #1 thing: strength training. You’re rewiring your body, making it adapt, not just fading away.” — Dr. Sims
• [56:24] — “It’s not about volume. It’s about the quality of the work that you’re doing.” — Dr. Sims
• [66:47] — “Mindfulness and sleep, physical activity, nutrition, and community: pick ONE bucket to focus on for the next 2–3 weeks.” — Dr. Sims
• [74:47] — “Women don’t die at 40. Research doesn’t stop for women at 40... We have another 40 years. Let’s not be afraid of it…Let’s be empowered!” — Dr. Sims

Timestamps for Main Segments

• [05:38] — The promise of empowerment and control during menopause
• [11:04] — What exactly IS menopause? Definitions and misconceptions
• [13:06] — Puberty in reverse: understanding the impact of hormone change
• [18:18] — Estrogen and progesterone roles in the brain and body
• [21:41] — Belly fat, “menopot,” muscle and joint changes explained
• [34:27] — Strength training as the ultimate tool for menopause
• [49:03] — Step-by-step: how to start and progress in strength training
• [54:32] — Cardio for peri- and post-menopausal women: sprint and HIIT protocols
• [62:15] — Top nutrition mistakes and the importance of protein/carbs
• [66:37] — The four “wellness buckets” and sleep/stress management tips
• [68:32] — Supplements for anxiety and mood
• [72:28] — What’s truly possible if you take these steps
• [74:47] — Dr. Sims’ empowering parting words

Action Steps: The Menopause Game Plan

1. Start Strength Training — Even 10 minutes, 3x/week; progress to 3 full-body heavy sessions over time.
2. Ditch Excessive Cardio — Replace moderate, long cardio with short, high-quality sprints/intervals.
3. Prioritize Protein — 1g/lb of bodyweight per day from diverse sources; include more fruits, veg, and whole grains.
4. Sleep & Mindfulness — Build in morning/bedtime rituals, try CBT/mindfulness, consider L-theanine, apigenin.
5. Build Community — Social connection is a vital (often overlooked) pillar of wellness.

Mel’s Closing Message

“You have the ability to create a better life—and now you have a roadmap to do it using science. I’m so empowered—and you should be, too. Share this with the women you love!” —Mel Robbins [76:51]

For further resources, photos, sample routines, and more:

• Links to Dr. Stacy Sims’ books and online programs (provided in episode show notes)

This summary captures the essence and utility of the episode—sharing the science, specific strategies, and motivational firepower Mel and Dr. Sims deliver, in their own vibrant, educational, and supportive tone.