Book SummaryNext Level, by Stacy T. Sims

1-Page Summary1-Page Book Summary of Next Level

In Next Level, Stacy T. Sims explores the physiological changes that occur during menopause and how women can optimize their training, nutrition, and recovery strategies to maintain peak performance. Sims argues that menopause is a unique life stage that requires a tailored approach to fitness and health, as the hormonal shifts associated with this transition can significantly impact body composition, metabolism, and athletic performance. She emphasizes the importance of understanding the science behind these changes and provides evidence-based recommendations for women to navigate this period effectively.

Sims is an exercise physiologist and nutrition scientist who has...

Next Level Summary The Menopausal Athlete: Physiological Foundations

In this section, we’ll take a look at the stages of menopause and perimenopause, along with the hormonal shifts and physiological impacts that occur during menopause.

Stages of Menopause & Perimenopause

According to Sims, menopause is a single point in time, but the transition can last decades. Menopause occurs when you haven’t menstruated for an entire year. Typically, menopause begins around age 51 or 52, though some women can experience it as early as 40 due to premature ovarian failure or other health conditions. Others reach menopause later, between 55 and 60. When you establish that you’ve reached menopause, your remaining years are considered postmenopause, and from a hormonal standpoint, this will be your biological condition for the rest of your life.

(Shortform note: If you’ve had a hysterectomy, you may not be able to use the “12 months without a period” rule to determine if you’ve reached menopause. In this case, your doctor will likely use other indicators, such as changes in hormone levels and symptoms, to determine if you’ve reached menopause. This is because a hysterectomy removes the uterus,...

Next Level Summary Training, Nutrition, and Recovery During Menopause

In menopause, nutrition needs change. Sims explains that your metabolism shifts, making you more likely to experience elevated blood sugar and resistance to [restricted term]. You also stop producing hormones that promote muscle growth. Therefore, you must consume additional protein and fewer carbohydrates than you did before menopause. Additionally, you must eat enough calories to sustain your body.

(Shortform note: While Sims claims that you stop producing hormones that promote muscle growth after menopause, this isn’t entirely accurate. In The Menopause Manifesto, Jen Gunter explains that after menopause, your body continues to produce sex hormones, but in smaller amounts and from different sources. For example, your adrenal glands produce androgens, which can be converted into estrogen in your muscle and fat tissue. So, while your hormone production changes, it doesn’t stop completely.)

In the upcoming sections, we'll examine optimizing fitness and dietary strategies, along with physiological support and considerations for medicine.

Optimizing Training & Nutrition Strategies

According to Sims, nutrient...

Shortform Exercise: Exploring Hormonal Shifts in Menopause

In this exercise, consider the hormonal shifts and their impact on the body during menopause.

How do estrogen and progesterone levels change during menopause, and what impact does this have on the menstrual cycle?