The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy

Today's episode is a MUST listen. 

You will learn the surprising science of women’s exercise and nutrition, the mistakes you’re making, and the simple changes that lead to better health and longevity. 

For way too long, fitness and nutrition have been based on research done almost exclusively on men, and the women who have been following those strategies are left wondering why the fitness and nutrition guidelines don’t work for their bodies. 

That changes today. In this firecracker of an episode, Mel sits down with Dr. Stacy Sims, a world-renowned exercise physiologist and nutrition scientist, to break down exactly how you, as a woman, should be eating, training, and recovering for your hormones, metabolism, and overall health.

Dr. Sims reveals why traditional fitness advice is failing women. 

She talks about how intermittent fasting drains your energy and why your workouts leave you exhausted instead of strong. 

She explains why fasted workouts, calorie restriction, and extreme cardio can actually make it harder to lose weight and what you should be doing instead to build muscle, burn fat, and feel amazing at every stage of life.

Ever wonder why men seem to drop weight faster than you? Or why your workouts feel great one week and awful the next? There’s a reason for that. 

Dr. Sims will tell you, it’s all in your hormones.

Inside this episode, you’ll learn:

-Why women should NEVER train like men (and what to do instead)

-The #1 mistake you’re making in the gym—and how to fix it

-The truth about fasted workouts (spoiler: they might be wrecking your metabolism)

-Why eating too little could be making you gain fat—not lose it

-How to work with your cycle for better energy, results, and recovery

-What every woman needs to know about perimenopause and menopause training

If you’ve ever felt like your diet and workout plan isn’t working, this episode will change the way you approach fitness and nutrition forever.

If you liked this episode, your next listen should be: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol‍

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• Disclaimer 

In this episode:

• 13:24: Common Fitness Mistakes Women Make.
• 19:35: Why Women Should Be Lifting Weights.
• 30:05: The Ideal Breakfast According to a Top Nutrition Scientist.
• 39:28: Why Strong Women Stress Less.
• 52:26: This Advice Helped Thousands of Women Get Stronger.
• 55:50: The Exercise Routine Designed for Women.
• 58:17: Getting Stronger Starts in the Kitchen, Not the Gym.
• 1:12:57: Everything You Need to Know for Your First Time at the Gym.
• 1:18:55: Cold Plunging & Sauna for Women: What You’re Doing Wrong.
• 1:34:39: You Deserve to Feel Strong.

Resources:

Dr. Stacy Sims:

• Visit Dr. Stacy Sims’ website
• Follow Dr. Stacy Sims on Instagram
• Subscribe to Dr. Stacy Sims' YouTube
• Explore Dr. Stacy Sims’ Women Are Not Small Men Course
• Read Dr. Stacy Sims' bestselling books, ROAR & Next Level

Additional Resources:

• Experimental Physiology: Physiological sex differences affect the integrative response to exercise: acute and chronic implications
• American Journal of Physiology: Mechanisms of sex differences in exercise capacity
• Women’s Health: Fed state vs. fasted training: The pros and cons for women, according to 2 top doctors
• Advances in Nutrition: Effects of Diet on Sleep Quality
• Current Biology: Meal Timing Regulates the Human Circadian System
• Today Show: These 7 creatine-rich foods can boost performance, muscle recovery and brain health
• Journal of the International Society of Sports Nutrition: nutritional concerns of the female athlete
• Current Sports Medicine Reports: Resistance training is medicine: effects of strength training on health
• BMC Women’s Health: Resistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial
• Proceedings of the National Academy of Sciences of the United States of America: Exercise training increases size of hippocampus and improves memory
• Health Psychology Research: The effects of aerobic exercise training on mental health and self-esteem of type 2 diabetes mellitus patients
• Harvard Advanced Leadership Initiative: Shrink It and Pink It: Gender Bias in Product Design
• Wired: Outdoor Gear for Women Evolves Beyond 'Shrink It and Pink It'
• Osteoporosis International: The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations
• Amino Acids: Use of creatine in the elderly and evidence for effects on cognitive function in young and old
• European Journal of Epidemiology: Sauna bathing and systemic inflammation
• The Journal of Clinical Endocrinology and Metabolism: Gender Differences in the Response to Short-term Cold Exposure in Young Adults
• Forbes: Stronger, Not Smaller: The New Era Of Women’s Fitness
• Loretta Hog’s Instagram
• Betty Rocker’s Workouts‍
• Hailey Happens’ Workouts