In this episode of BookBytes, we explore Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond by Dr. Stacy T. Sims. A pioneering voice in women’s health and fitness, Sims offers science-backed strategies to help women thrive through menopause and beyond—empowering them to embrace change, optimize performance, and live stronger, healthier lives.
 
Key Takeaways – Insights from the Book: 
 1. Menopause is a Transition, Not a Decline 
 • Menopause marks a new phase of life, not the end of vitality.
 • Reframing it as an opportunity for growth and empowerment is essential.
 2. Hormones Drive Change—Know What’s Happening 
 • Declining estrogen and progesterone affect mood, metabolism, bone density, sleep, and more.
 • Symptoms vary widely, and tracking personal changes helps guide effective strategies.
 3. Lift Heavy, Sprint, and Jump 
 • Strength training (3–6 reps with heavy loads) builds muscle and bone density.
 • Sprint interval training boosts metabolism, fat burning, and cardiovascular health.
 • Plyometrics support joint health, power, and bone strength.
 4. Protein is Queen 
 • Women in menopause need more protein: aim for 1.8–2.4g/kg body weight daily.
 • Distribute protein evenly across meals and especially after workouts.
 • Choose nutrient-dense carbs like fruits, vegetables, legumes, and whole grains.
 5. Gut Health = Hormonal Health 
 • A diverse microbiome supports mood, immunity, inflammation control, and hormone balance.
 • Feed it with fiber-rich foods, fermented foods, and prebiotics.
 6. Recovery and Sleep Are Non-Negotiable 
 • Aim for 7–9 hours of quality sleep to support hormone regulation, muscle repair, and mental clarity.
 • Include active recovery and techniques like foam rolling, cold therapy, and yoga.
 7. Mindset Matters 
 • Challenge negative self-talk and societal stereotypes about aging.
 • Set performance-based goals (not just aesthetic ones), and celebrate strength and resilience.
 • Find supportive communities for motivation and connection.
 8. Use Supplements Strategically 
 • Prioritize whole foods first, but consider vitamin D, magnesium, omega-3s, and adaptogens.
 • Hormone therapy may be appropriate for some women—discuss options with a trusted healthcare provider.
 9. Personalize and Track Progress 
 • Track sleep, energy, body composition, and workout performance.
 • Adjust nutrition, training, and recovery based on feedback from your body.
 10. Stay Curious and Keep Evolving 
 
 • There’s no one-size-fits-all approach.
 • Embrace experimentation and commit to what makes you feel energized, strong, and fulfilled.
 
Enjoyed this episode? Don’t forget to: 
 • Leave a 5-star review and subscribe for more transformative book insights. 
 
Keywords: 
 
Next Level, Stacy T. Sims, menopause, women’s health, strength training, protein, gut health, sleep, mental health, female physiology.

Ver todos los episodios