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.

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Keywords: 

Next Level, Stacy T. Sims, menopause, women’s health, strength training, protein, gut health, sleep, mental health, female physiology.