About this episode
This is your Women's Health Podcast podcast.Welcome to the Women's Health Podcast, where we empower you to own every phase of your incredible journey. I'm your host, empowering women just like you to thrive through perimenopause. Today, we're diving into this transformative time—the years leading up to menopause when your hormones shift, bringing hot flashes, mood swings, irregular periods, and that foggy brain feeling. But here's the truth: perimenopause isn't a decline; it's your power-up phase. With the right tools, you can feel stronger, sharper, and more vibrant than ever.Imagine this: You're waking up tired but wired, juggling work, family, and that inner voice whispering doubts. Sound familiar? According to exercise physiologist Dr. Stacy Sims, author of Roar and Next Level, women aren't small men—our bodies respond differently to stress and exercise, especially now. In her chat on the Mel Robbins Podcast, she explains how fasting and long cardio sessions that work for guys can leave us puffy, exhausted, and frustrated. Instead, fuel up with protein and carbs in the morning to stabilize blood sugar and crush that midlife fluff.Let's bring in our expert, Dr. Stacy Sims, right here in the studio. Dr. Sims, what's the biggest myth women believe about exercise during perimenopause?Dr. Sims: The myth is that steady-state cardio and calorie cutting build strength. Ladies, prioritize strength training two to three times a week—think squats, deadlifts, and presses. It boosts metabolism, preserves muscle, and fights bone loss. Pair it with 20-minute high-intensity sessions fueled by 30 grams of protein post-workout.Host: Brilliant. And nutrition—what should listeners eat to balance hormones?Dr. Sims: Focus on plants, lean proteins, and anti-inflammatory foods. Ditch intermittent fasting; eat within 30 minutes of waking. Add black cohosh or phytoestrogens from soy for hot flashes, as studies in the Journal of PMC show they ease symptoms naturally.Host: Listeners, a PMC review on empowerment strategies confirms this: Educational programs, physical activity, healthy diets, and stress management transform how you cope. Build social support—talk to your spouse, join a women's circle. Prevent osteoporosis and heart disease with these steps.Dr. Sims, tell us about hormone options.Dr. Sims: Hormone replacement therapy like estrogen patches from providers at Premier OBGYN of Ridgewood eases hot flashes and protects bones. Progesterone capsules reduce cancer risk if you have a uterus. Non-hormonal aids? SSRIs or acupuncture, per LynLake Therapy and Psychology Today, calm moods and flashes without hormones.Host: Empowering stuff. Lifestyle wins from Katie Ostrom MD's blog: Yoga, meditation, and nature walks manage stress, while fiber-rich meals support your changing brain.Key takeaways to own perimenopause: One, strength train sm
