The Mel Robbins Podcast

The Menopause Guide: What Every Woman Needs to Know to Feel Amazing Again

Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — If you’ve been thinking, “What is going on with my body?” Today, you are getting your answers. You’re going to learn the real science and brand-new research of perimenopause and menopause and the simple, research-backed changes that can help you feel stronger, calmer, and more in control, starting now. For way too long, women have been left guessing about hormone changes, weight gain, sleep issues, mood swings, and why workouts that used to “work” suddenly don’t. Most of the advice out there is outdated, generalized, or based on bodies that are not female. That changes today. In this eye-opening episode, Mel brought back her most popular guest of all time: Dr. Stacy Sims, PhD, to give you the exact plan on how to train your body to adapt to the changes, instead of just “dealing with it.” Dr. Sims is a professor at Stanford and Auckland University of Technology, a world-renowned exercise physiologist and nutrition scientist, and a leading researcher on female-specific health and nutrition. She breaks down why menopause is not the end of you. It’s just a transition, and with the right tools, your body can thrive for the next 40 years. Today’s episode has solutions, including new information that goes beyond what has ever been shared on this podcast before. In this episode, you’ll learn: -Why belly fat shows up in menopause (and why it’s not the same kind of fat as before) -The specific diet and nutrition that help with mood and sleep -What happens to your brain, mood, sleep, and body fat when estrogen drops -Why menopause is basically reverse puberty -The #1 thing that changes everything in midlife: heavy strength training (and how to start in 10 minutes) -The new cardio that works with menopause (short sprint intervals) and why “moderate hard” workouts always backfire Bookmark this episode and share it with every single woman in your life. You do not have to live with symptoms that can be resolved, and you do not have to suffer. You can train your body to adapt to the changes – and you can start this week. For more resources related to today’s episode, click here for the podcast episode page: https://www.melrobbins.com/episode/episode-361/ Order Mel’s new product, Pure Genius Protein: http://puregeniusprotein.com/MP Follow The Mel Robbins Podcast on Instagram: https://www.instagram.com/themelrobbinspodcast I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode. In this episode: 00:00 Meet the Guest 07:23 The Truth About Menopause: Debunking Common Misconceptions 14:56 How Menopause Changes Your Body 27:18 The #1 Tool for Thriving in Menopause 37:16 The Ideal Menopause Strength Training Program 43:25 The Cardio Mistake Most Women Make During Menopause 51:22 What to Eat During Menopause 54:51 Managing Stress and Sleep During Menopause 01:01:31 Take Back Control of Your Body — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah

Dr. Stacy SimsguestMel Robbinshost

Jan 15, 20261h 7mWatch on YouTube ↗

WHAT IT’S REALLY ABOUT

Menopause demystified: body changes, strength training, and actionable protocols explained

Menopause is defined as a single day on the calendar—12 months after your last period—while perimenopause is the often-symptom-heavy transition leading up to it.
Sims frames menopause as “reverse puberty”: as estrogen and progesterone decline, multiple systems are affected—brain neurotransmitters and metabolism, inflammation, fat distribution (visceral “menopot”), muscle and tendon integrity, and gut microbiome diversity.
Her primary intervention is high-quality strength training (nervous-system driven heavy lifting) to build muscle, bone, cognitive resilience, and better body composition—even later in life.
She warns that common midlife fitness approaches (long, moderate-intensity “smash” workouts) often backfire, and she outlines targeted cardio (true HIIT/sprints), higher protein plus fiber-rich carbs, and parasympathetic-focused stress/sleep tools and supplements.

IDEAS WORTH REMEMBERING

5 ideas

Menopause is a date; the transition is where most symptoms occur.

Sims defines menopause as one day after 12 months without a period; perimenopause (often ~6 years) is when hormone fluctuations drive many of the disruptive symptoms and body changes.

Think of menopause as “reverse puberty,” not a personal failure.

Declining estrogen/progesterone changes epigenetic “lock-and-key” signaling across the body, similar to how rising hormones reshape the body in puberty—normalizing why things can feel suddenly unfamiliar.

Low estrogen shifts the brain’s chemistry and fuel use—driving mood swings and brain fog.

Estrogen supports serotonin and dopamine; as hormones fluctuate and drop, neurotransmitters become “askew.” Sims also describes reduced glucose sensitivity in brain metabolism plus increased inflammation as contributors.

The ‘menopot’ is largely visceral fat with higher cardiometabolic risk.

Structural changes in circulating fats (linked to inflammation and low estrogen) are interpreted by the liver as “store this,” increasing deep, organ-surrounding visceral fat that pushes the abdomen outward.

Strength training is the cornerstone because it rewires the nervous system.

Heavy lifting trains neural recruitment and compensatory pathways (e.g., acetylcholine-related neuromuscular signaling) while improving neuroplasticity and cognition—benefits beyond aesthetics.

WORDS WORTH SAVING

5 quotes

Menopause isn't happening to you, it's something that you can face and have control over.

— Dr. Stacy Sims

When we talk about menopause… it’s one day on the calendar.

— Dr. Stacy Sims

If we're taking it to the other side of things… every system in the body takes a hit.

— Dr. Stacy Sims

You’re literally rewiring your body to work with what you have in it? Yes.

— Mel Robbins / Dr. Stacy Sims

The one overarching theme… it’s not about volume, it’s about the quality of the work that you are doing.

— Dr. Stacy Sims

Menopause vs perimenopause vs postmenopause definitions“Reverse puberty” hormone frameworkEstrogen/progesterone roles: brain, mood, metabolism, inflammationVisceral fat and changing body compositionTendon/ligament issues: frozen shoulder, plantar fasciaStrength training as the #1 lever (CNS + neuroplasticity)Cardio intensity: sprint intervals/true HIIT vs moderate “classes”Nutrition: protein targets, carb quality, gut microbiomeStress, sleep, CBT/mindfulness, parasympathetic activationSupplements: L-theanine, apigenin, creatine

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