The Ultimate Guide to Menopause: How to Boost Your Metabolism, Build Muscle, & Balance Your Hormones

The Mel Robbins Podcast

SiriusXM Podcasts

Health & Fitness, Society & Culture, Education, Self-improvement, Mental Health, Relationships

4.7 • 15.3K Ratings

🗓️ 15 January 2026

⏱️ 72 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

If you’ve been thinking, “What is going on with my body?” Today, you are getting your answers. You’re going to learn the real science and brand-new research of perimenopause and menopause and the simple, research-backed changes that can help you feel stronger, calmer, and more in control, starting now. For way too long, women have been left guessing about hormone changes, weight gain, sleep issues, mood swings, and why workouts that used to “work” suddenly don’t. Most of the advice out there is outdated, generalized, or based on bodies that are not female. That changes today. In this eye-opening episode, Mel brought back her most popular guest of all time: Dr. Stacy Sims, PhD, to give you the exact plan on how to train your body to adapt to the changes, instead of just “dealing with it.” Dr. Sims is a professor at Stanford and Auckland University of Technology, a world-renowned exercise physiologist and nutrition scientist, and a leading researcher on female-specific health and nutrition. She breaks down why menopause is not the end of you. It’s just a transition, and with the right tools, your body can thrive for the next 40 years. Today’s episode has solutions, including new information that goes beyond what has ever been shared on this podcast before. In this episode, you’ll learn: -How to rewire your body to thrive without estrogen -Why belly fat shows up in menopause (and why it’s not the same kind of fat as before) -The specific diet and nutrition that help with mood and sleep -What happens to your brain, mood, sleep, and body fat when estrogen drops -Why menopause is basically reverse puberty -The #1 thing that changes everything in midlife: heavy strength training (and how to start in 10 minutes) -The new cardio that works with menopause (short sprint intervals) and why “moderate hard” workouts always backfire -The injuries nobody warns you about – frozen shoulder and plantar fasciitis – and what to do about them Bookmark this episode and share it with every single woman in your life. You do not have to live with symptoms that can be resolved, and you do not have to suffer. You can train your body to adapt to the changes – and you can start this week. For more resources related to today’s episode, click here for the podcast episode page. If you liked this episode, check out Dr. Stacy Sims’ first appearance on The Mel Robbins Podcast: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy To learn more about menopause, listen to this interview with Ob/Gyn Dr. Mary Claire Haver: The #1 Menopause Doctor: How to Lose Belly Fat, Sleep Better, & Stop Suffering Now Connect with Mel: Order Mel’s new product, Pure Genius Protein Get Mel’s newsletter, packed with tools, coaching, and inspiration. Get Mel’s #1 bestselling book, The Let Them Theory Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Transcript

Click on a timestamp to play from that location

0:00.0	Hey, it's your friend Mel, and welcome to the Mel Robbins podcast.
0:08.4	I just stepped out of the studio from recording the episode you're about to listen to.
0:14.2	To put it bluntly, I am sending the conversation you're about to listen to every single woman that I know. We are talking about
0:24.6	so much. We're talking about women's hormone health. We're talking about the science of menopause.
0:29.5	We're talking about the extraordinary research around hormone health for women and exercise.
0:37.1	What is happening when the hormones change?
0:40.7	And the most exciting thing that you're about to learn
0:42.9	is that there are such simple things that you can do
0:45.9	that are research base.
0:47.0	They take less than 20 minutes.
0:48.6	In fact, there's one thing that you can do
0:51.2	that takes 30 seconds
0:53.2	that helps you change and rewire your body from the
0:57.1	inside out, whether you have estrogen, progesterone, or not. These are things that are going to
1:02.7	help you thrive for the rest of your life. But what you're about to learn is mind-blowing,
1:08.4	because there are additional tools. Every woman you know needs to understand
1:12.0	them and know about them. It's all based on the extraordinary research from a world-renowned
1:16.2	expert, a professor at Stanford. Her expertise is in women's health, women's hormones,
1:21.5	the science of exercise. Can you tell how excited I am for you to listen to this? Well,
1:25.0	I got to stop talking because we need to get into this
1:28.2	episode. So let's go.
1:39.4	Hey, it's your friend Mel. Welcome to the Mel Robbins podcast. I am so excited that you're here. And it is always an
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from SiriusXM Podcasts, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of SiriusXM Podcasts and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.