The Ultimate Guide to Menopause: How to Boost Your Metabolism, Build Muscle, & Balance Your Hormones
In this episode of The Mel Robbins Podcast, expert Stacy Sims discusses menopause and its effects on women's bodies. She explains how this natural life transition impacts various bodily systems through hormonal changes, particularly emphasizing the roles of estrogen and progesterone in maintaining muscle function, mood regulation, and overall health.
The conversation covers practical strategies for managing menopause, including specific exercise and nutrition recommendations. Sims outlines the benefits of strength training and high-intensity interval training, provides guidance on protein intake, and discusses supplement options. She also addresses common misconceptions about menopause, including the tendency to underfeed during this period, and explains why a comprehensive approach incorporating proper nutrition, sleep, and stress management is important for women experiencing menopause.
This is a preview of the Shortform summary of the Jan 15, 2026 episode of the The Mel Robbins Podcast
Sign up for Shortform to access the whole episode summary along with additional materials like counterarguments and context.
1-Page Summary
Menopause Science and Bodily Effects
Stacy Sims emphasizes that menopause is a natural life transition, not a hormonal deficiency. While menopause marks the end of menstrual cycles, it doesn't signal the end of hormone production. According to Sims, the hormonal changes during this period affect every system in the body, similar to puberty.
The Role of Hormones During Menopause
Sims explains that estrogen plays a crucial role in mood, brain health, and muscle function by boosting neurotransmitters like serotonin and [restricted term]. As estrogen levels decline during menopause, women may experience changes in muscle strength, flexibility, and gut health. Progesterone, which counterbalances estrogen, supports the autonomic nervous system's function, affecting heart rate and breathing regulation.
Evidence-Based Exercise Recommendations
Stacy Sims emphasizes the importance of strength training during menopause, noting that it enhances nervous system function and helps maintain muscle mass regardless of age. She advocates for high-intensity interval training over steady-state cardio, recommending intense efforts with full recovery periods. For optimal results, Sims suggests short, focused strength training sessions of 10-20 minutes, three times per week, rather than longer, moderate-intensity workouts.
Nutrition Recommendations
According to Sims, menopausal women often underfeed, which can worsen hormonal disruptions. She recommends consuming one gram of protein per pound of body weight from whole foods and warns against excessive carbohydrate restriction. Sims also discusses the benefits of supplements like L-theanine, apigenin, and creatine for managing anxiety and mood. She emphasizes the importance of a holistic approach to menopause, incorporating proper nutrition, sleep, stress management, and community support.
1-Page Summary
Additional Materials
Clarifications
- Neurotransmitters like serotonin and [restricted term] are chemical messengers that transmit signals between nerve cells in the brain. Serotonin helps regulate mood, sleep, and appetite, contributing to feelings of well-being and happiness. [restricted term] is involved in reward, motivation, and motor control, influencing pleasure and movement. Both play key roles in brain function and emotional regulation.
- The autonomic nervous system (ANS) controls involuntary bodily functions like heart rate, breathing, digestion, and blood pressure. It has two main branches: the sympathetic nervous system, which speeds up heart rate and breathing during stress, and the parasympathetic nervous system, which slows them down during rest. The ANS automatically adjusts these functions to maintain balance and respond to the body's needs without conscious effort. Hormones like progesterone influence the ANS, affecting how the body regulates these vital processes.
- High-intensity interval training (HIIT) alternates short bursts of intense exercise with rest or low-intensity periods. Steady-state cardio involves maintaining a consistent, moderate effort for a longer duration. HIIT improves cardiovascular fitness and burns more calories in less time. Steady-state cardio primarily builds endurance and is less demanding on recovery.
- Strength training stimulates the nervous system by improving motor unit recruitment, which enhances muscle activation and coordination. It also promotes the release of growth factors that support nerve health and muscle repair. During menopause, declining hormones can reduce muscle mass and nerve efficiency, so strength training counteracts these effects. This helps maintain strength, balance, and overall physical function.
- Underfeeding means consuming fewer calories than the body needs to maintain its functions. During menopause, this can worsen hormonal imbalances by stressing the body and slowing metabolism. It may also lead to muscle loss and decreased energy levels. Adequate nutrition supports hormone production and overall health during this transition.
- Consuming one gram of protein per pound of body weight supports muscle maintenance and repair, which is crucial during menopause when muscle loss accelerates. Higher protein intake helps counteract age-related muscle decline and supports metabolic health. Protein also aids in hormone production and immune function, both of which can be affected by menopause. This amount ensures adequate amino acids for these processes without excessive calorie intake.
- Excessive carbohydrate restriction can lead to low energy levels because carbs are the body's primary fuel source. It may also cause hormonal imbalances, worsening menopause symptoms like mood swings and fatigue. Additionally, very low carb intake can negatively affect gut health by reducing beneficial fiber consumption. This can impair digestion and nutrient absorption, further impacting overall well-being.
- L-theanine is an amino acid found in tea that promotes relaxation without drowsiness by increasing calming brain chemicals. Apigenin is a natural plant compound with mild sedative effects that can reduce anxiety by binding to brain receptors. Creatine is a compound that supports energy production in brain cells, potentially improving mood and cognitive function. Together, these supplements may help balance brain chemistry and reduce stress during menopause.
- A holistic approach to menopause addresses physical, emotional, and social well-being together. It includes managing stress through mindfulness or therapy, ensuring quality sleep, and fostering supportive relationships. This approach also considers mental health and lifestyle factors that influence overall health. The goal is to balance all aspects of life for better symptom management and quality of life.
Counterarguments
- While menopause is a natural transition, some experts argue that it can be associated with hormonal deficiencies that may require medical attention or hormone replacement therapy for some women.
- The end of menstrual cycles does signify a significant reduction in hormone production, which can have profound effects on health that some might consider an "end" to the previous balance of hormone production.
- The comparison to puberty might oversimplify the experience of menopause, as the hormonal changes during menopause are typically associated with a decrease in hormones, unlike the increase seen during puberty.
- While estrogen does play a role in mood and brain health, the relationship between hormones and mood is complex, and other factors such as life stressors and mental health history also play significant roles.
- The decline in estrogen levels during menopause does lead to changes, but individual experiences vary greatly, and not all women experience significant declines in muscle strength, flexibility, or gut health.
- Progesterone's role is more nuanced than simply counterbalancing estrogen, and its effects on the autonomic nervous system can vary among individuals.
- The benefits of strength training are well-documented, but the optimal type and amount of exercise can vary widely among individuals, and some may find that moderate-intensity workouts are more sustainable and beneficial for their health and well-being.
- High-intensity interval training (HIIT) may not be suitable for all women, especially those with certain health conditions or preferences for other types of exercise.
- The recommendation of one gram of protein per pound of body weight may not be appropriate for all women, as protein needs can vary based on activity level, age, and kidney health.
- While excessive carbohydrate restriction can be detrimental, the appropriate amount of carbohydrate intake can vary greatly among individuals, and some may benefit from lower carbohydrate diets for various health reasons.
- The efficacy and safety of supplements like L-theanine, apigenin, and creatine can vary, and not all may find them helpful or appropriate, emphasizing the need for personalized medical advice.
- A holistic approach to menopause is important, but the specific components of such an approach should be tailored to the individual's needs, preferences, and medical history.
Get access to the context and additional materials
Menopause Science and Bodily Effects
Stacy Sims emphasizes that menopause is a natural life stage, not a hormonal deficiency, and Mel Robbins discusses research-based actions to thrive during this transition.
Menopause: A Natural Transition, Not a Hormonal Deficiency
Menopause: End of Periods, Not Hormones
Menopause is often misunderstood as a female hormone deficiency syndrome; however, Stacy Sims reiterates that it is a natural process and not a disease. Menopause marks the end of menstrual cycles but not the end of hormone production. Menopause officially occurs one year after the last period, signifying a new biological state.
Menopausal Hormonal Changes Have Widespread Impacts, Like Puberty
Stacy Sims discusses the broad impacts of hormonal changes during menopause, analogous to puberty. These changes affect every system in the body and are a natural part of aging.
Estrogen and Progesterone Regulate Bodily Functions
Estrogen Boosts Serotonin, [restricted term], Affecting Mood, Brain Health
Estrogen plays a crucial role in mood and brain health, boosting neurotransmitters like serotonin and [restricted term], which induce a calming state. The drop in estrogen and progesterone during menopause can lead to mood changes due to fluctuating neurotransmitter levels.
Estrogen's Role in Muscle, Tendon, and Microbiome Health
Sims points out estrogen's importance in muscle and tendon health, particularly concerning lean mass development, muscle contraction strength, and regeneration. She also discusses estrogen's link to muscle strength and flexibility, noting that menopausal women might see issues like frozen shoulder and plantar fasciitis.
In gut health, a decrease in microbiome diversity during menopause, as stated by Sims, can impact vitamin production and serotonin levels, which are integral for overall well-being.
Progesterone Counterbalances Estrogen and Supports Autonomic Nervous System Function
Progesterone moderates the effects of estrogen and supports vital functions. Sims notes its significant impact on the autonomic nervous system, which includes heart rate and breathing rate regulation.
Menopause Disrupts Hormonal Signaling Affecting Every Bodily System
Declining Estrogen and Progesterone Affect Brain, Metabolism, and Inflammation
Menopause results in declining levels of estrogen and progesterone, affecting the brain, metabolism, and inflammation—similar to changes observed during puberty. Sims describes observable alterations in brain volume and function, amplified by consistently low levels of estrogen during perimenopause.
Reduced estrogen leads to a higher tota ...
Here’s what you’ll find in our full summary
Menopause Science and Bodily Effects
Additional Materials
Clarifications
- Serotonin and [restricted term] are chemicals in the brain called neurotransmitters that transmit signals between nerve cells. Serotonin helps regulate mood, anxiety, and happiness, often promoting feelings of calm and well-being. [restricted term] is linked to reward, motivation, and pleasure, influencing how we experience enjoyment and drive. Imbalances in these neurotransmitters can lead to mood disorders like depression or anxiety.
- The autonomic nervous system (ANS) controls involuntary body functions like heartbeat, breathing, digestion, and blood pressure. It has two main branches: the sympathetic system, which activates the "fight or flight" response, and the parasympathetic system, which promotes "rest and digest" activities. The ANS operates automatically without conscious effort to maintain internal balance and respond to stress. It plays a crucial role in adapting the body to changing conditions and maintaining homeostasis.
- Estrogen and progesterone influence many body systems beyond reproduction, including the brain, muscles, bones, and cardiovascular system. Estrogen helps maintain bone density and supports healthy blood vessels, reducing heart disease risk. Progesterone affects brain function and helps regulate the nervous system, influencing mood and stress responses. Both hormones also impact skin health and fat distribution.
- The microbiome consists of trillions of bacteria living mainly in the gut, essential for digestion and health. Diverse microbiome species produce vitamins like B and K, which the body cannot make on its own. These bacteria also influence serotonin production, a key neurotransmitter regulating mood and digestion. Reduced diversity can disrupt these processes, affecting overall well-being during menopause.
- Estrogen supports the growth and maintenance of neurons, which helps preserve brain volume. It also promotes the formation of synapses, enhancing communication between brain cells. Lower estrogen levels during menopause can lead to reduced neuroplasticity and cognitive function. This decline may contribute to memory lapses and slower information processing.
- Estrogen has anti-inflammatory properties that help regulate the immune system. When estrogen levels decline during menopause, this regulation weakens, leading to increased production of inflammatory molecules. Chronic inflammation can contribute to various health issues, including cardiovascular disease and joint pain. Thus, lower estrogen indirectly promotes a pro-inflammatory state in the body.
- Estrogen helps regulate how fat cells store and distribute fat by influencing enzymes involved in fat metabolism. When estrogen levels drop during menopause, the liver alters fat processing, promoting the accumulation of visceral fat around organs. This type of fat is more metabolically active and linked to higher health risks. Thus, estrogen decline shifts fat storage from subcutaneous (under the skin) to visceral areas.
- Perimenopause is the transitional phase before menopause when hormone levels fluctuate and symptoms begin. Visceral fat is the fat stored deep inside the abdomen around internal organs, linked to higher health risks. Unlike subcutaneous fat under the skin, visceral fat affects metabolism and inflammation more significantly. Its increase during menopause can raise the risk of heart disease and diabetes.
- Nerve impulse conduction is the process by which electrical signals travel along nerves to stimulate muscle fibers. When these impulses reach a muscle, ...
Get access to the context and additional materials
Evidence-Based Exercise Recommendations for Menopausal Women
Robbins, along with Stacy Sims, discusses recent research offering insightful strategies specifically for menopausal women looking to improve their health through exercise.
Strength Training Is Essential for Menopausal Women
Stacy Sims imparts the necessity of strength training during menopause, revealing its significance in enhancing muscle function and counteracting muscle loss.
Strength Training Enhances Nervous System and Muscle Function At any Age
According to Sims, strength training sparks adaptive changes in the body and is crucial for muscle maintenance, particularly in the face of decreased estrogen levels that traditionally aid muscle contraction and development. This form of exercise acts as a central nervous system response to compensate for the reduction in estrogen. Through strength training, the nervous system is invigorated to orchestrate muscle fibers in lifting loads, crafting new muscular function pathways. Sims underscores that it’s never too late to start, as the benefits of strength training materialize regardless of age, and starting at any time can lead to building strength and muscle.
Boosts Resilience and Neuroplasticity, Benefiting Cognitive Health
Beyond physical uplift, strength training fortifies the central nervous system, fostering stress resilience, and enhancing neuroplasticity, which reflects positively on cognitive health. Psychological research grouping youths discovered that a regimen of thrice-weekly strength training notably diminished anxiety and depression over 12 weeks. Sims argues that this nervous system training not only prepares individuals to handle life’s stress better but also offers a sense of empowerment and improved mood regulation.
Interval Training Beats Steady-State Cardio For Aerobic Exercise
For optimal aerobic exercise, Sims advocates for high-intensity interval training (HIIT), specifically polarized training that ensures full recovery between intense efforts, over steady-state cardio.
Intense Efforts With Full Recovery Beat Prolonged Exertion
Sims disapproves of moderate-intensity fitness classes targeting women over 40, stating that genuine HIIT involves maximal exertion during the interval, followed by ample recovery time. She suggests that sprint intervals are most effective when executed at the highest possible intensity for a duration less than or equal to 30 seconds, with a comprehensive recovery period.
Polarized Training Supports Hormonal Changes and Metabolic Adaptations
Moreover, Sims highlights that high intensity but not sprint intervals can also be beneficial. These intervals endure from one to four minutes with variable recovery, creating metabolic stress without overwhelming fatigue. She dissuades women from moderate-intensity workouts, which can impede sleep and lead to injury.
Prioritize Quality ...
Here’s what you’ll find in our full summary
Evidence-Based Exercise Recommendations for Menopausal Women
Additional Materials
Counterarguments
- While strength training is beneficial, it may not be suitable for all menopausal women due to individual health conditions or preferences; alternative forms of exercise like yoga or Pilates could also be effective for maintaining muscle function and overall health.
- The claim that strength training can enhance cognitive health is based on studies with youths; more research may be needed to confirm these benefits specifically in menopausal women.
- The emphasis on high-intensity interval training (HIIT) may overlook the potential benefits of moderate-intensity steady-state cardio, which can be more sustainable and enjoyable for some individuals, leading to better long-term adherence.
- The recommendation for short, intense workouts may not take into account the enjoyment and mental health benefits that some women may derive from longer exercise sessions.
- The advice against moderate-intensity workouts potentially affecting sleep and increasing injury risk may not apply to all individuals, as some may find moderate-intensity exercise to be beneficial for sleep and well-tolerated by their bodies.
- The suggestion to prioritize quality over quantity in exercise may not recognize the importance of volume (total amount of exercise) for achieving certain fitness goals, such as endurance improvements.
- The recommendation to manage intensity based ...
Actionables
- You can integrate balance exercises with strength training to enhance muscle function and coordination. For example, perform single-leg squats or use a balance board while doing upper-body strength exercises. This approach not only targets muscle strength but also improves balance, which is crucial for preventing falls, especially as estrogen levels decrease.
- Create a personalized HIIT soundtrack to maintain proper interval timing and motivation during workouts. Select your favorite high-energy songs for the high-intensity intervals and calmer music for the recovery periods. This can help you keep track of your effort and rest times without constantly looking at a timer, making the workout more enjoyable and effective.
- Use a fitness journal to track your perceived exertion and recovery ...
Get access to the context and additional materials
Nutrition Recommendations for Menopausal Women
Robbins and Sims discuss how nutrition and supplementation can support women's health, particularly during menopause, and stress the importance of a holistic approach for better managing this life stage.
Menopausal Women Often Underfeed, Exacerbating Hormonal Disruptions
Sims stresses the importance of an adequate protein intake for menopausal women to combat muscle mass breakdown and hormonal disruptions.
1 Gram Protein per Pound Body Weight From Whole Foods Optimal
Sims advises women to aim for one gram of protein per pound of body weight, sourced from a variety of whole foods. This variety ensures broader nutrition and includes mixed greens, green peas, nuts, seeds, black beans, cheeses like feta, and some chicken to compound the protein content of meals.
Excessive Carb Restriction Harms Gut and Metabolism
Sims also warns against excessive carbohydrate restriction, pointing out that perimenopausal and postmenopausal women require more carbohydrates for [restricted term] sensitivity. She recommends prioritizing fruits and vegetables and whole grains to benefit both [restricted term] control and the gut microbiome.
Supplements Like L-Theanine, Apigenin, and Creatine Aid Anxiety and Mood Management
Supplements have a supportive role in managing mood and neurological health during menopause.
Supplements Support Neurotransmitter Balance and Brain Energy Metabolism
Sims discusses the benefits of supplements like L-theanine and apigenin for sleep improvement, reducing anxiety, and invoking a parasympathetic response before sleep. She also highlights the use of creatine, specifically creatine monoh ...
Here’s what you’ll find in our full summary
Nutrition Recommendations for Menopausal Women
Additional Materials
Counterarguments
- The recommendation of one gram of protein per pound of body weight may be excessive for some individuals, depending on their level of physical activity, kidney function, and overall health status.
- Some research suggests that protein needs may be met with a lower intake than one gram per pound, especially when considering the efficiency of protein utilization in the body.
- The blanket recommendation for increased carbohydrate intake may not be suitable for all menopausal women, particularly those with [restricted term] resistance or other metabolic concerns.
- While fruits, vegetables, and whole grains are generally healthy, some individuals may require a more personalized approach to carbohydrate intake to manage blood sugar levels effectively.
- The efficacy of supplements like L-theanine, apigenin, and creatine monohydrate in managing menopause symptoms may vary among individuals, and more research may be needed to fully understand their benefits and potential side effects.
- The role of supplements in managing mood and neurological health should not overshadow the importance of addressing underlying issues tha ...
Actionables
- You can track your protein intake using a food diary app to ensure you're getting the recommended amount without overthinking it. By logging your meals, you can adjust your diet to include more protein-rich foods if you're falling short of your daily goal. For example, if you notice you're consistently not meeting your protein needs, you might add a protein shake or a Greek yogurt snack to your routine.
- Create a personalized "carb-cycling" plan to maintain [restricted term] sensitivity without cutting carbs excessively. Start by including a serving of complex carbohydrates like quinoa or sweet potatoes in at least two meals a day, and monitor how you feel. If you notice improved energy levels or better digestion, you might gradually increase the servings or variety of whole grains and fruits in your diet.
- Establish a "mindfulness menu ...
Get access to the context and additional materials
Create Summaries for anything on the web
Download the Shortform Chrome extension for your browser
