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 marks a new phase of life, not the end of vitality.
• Reframing it as an opportunity for growth and empowerment is essential.
2.
• Declining estrogen and progesterone affect mood, metabolism, bone density, sleep, and more.
• Symptoms vary widely, and tracking personal changes helps guide effective strategies.
3.
• 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.
• 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.
• A diverse microbiome supports mood, immunity, inflammation control, and hormone balance.
• Feed it with fiber-rich foods, fermented foods, and prebiotics.
6.
• 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.
• 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.
• 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.
• Track sleep, energy, body composition, and workout performance.
• Adjust nutrition, training, and recovery based on feedback from your body.
10.
• 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.
Episode Transcript
Hey everyone, welcome back to book bites big ideas in small bites, you know how we do it here. That's right And today we're diving into a book that's been creating quite a buzz. It's next level by Stacy T Sims Subtitle is your guide to kicking ass feeling great and crushing goals through menopause and beyond and it really lives up to that title With over 3,000 reviews and a four point two six rating.
It's clear that this book is resonating with women Yeah, and I think it's because next level takes a really empowering and proactive approach to menopause Specifically for active women who want to not just survive this transition but thrive in it, right? Because it's not just about coping with symptoms It's about understanding the science behind what's happening and using that knowledge to optimize your health and well-being So let's jump right in one of the first things that struck me about this book is how Sims reframes menopause She doesn't see it as an ending but as a shift a natural biological transition Yeah, and that shift usually begins around the age of 51 Although hormonal changes can start much earlier and she emphasizes that this isn't something to fear or dread It's a time to embrace change and reject those negative stereotypes that society often Associates with menopause and she has a great quote in the book that really captures the sentiment She says remember you don't need to be younger. We all need to be okay exactly where we are. I love that It's about accepting where we are and understanding what our bodies are going through and to do that Sims really encourages women to get informed about the physiological changes happening during menopause.
Absolutely. It starts with understanding those hormonal shifts Estrogen and progesterone these key hormones start to decline and that can impact a whole lot more than just our reproductive system, right? It affects everything from mood and sleep to bone health and metabolism Yeah, and this leads to a wide array of potential symptoms, right? Some of the more common ones that people are familiar with are things like hot flashes and night sweats Oh in mood swings, those can be tough for sure but it can also lead to other things like vaginal dryness changes in libido trouble sleeping and an Increased risk of bone loss and I think a lot of women don't realize that those things can be connected to menopause totally and I remember this one line from the book that stood out to me as Your hormone level shift you can end up with perimenopausal headaches, even if you've never been prone to headaches before Wow I didn't realize that it just shows how wide-ranging the effects of these hormonal changes can be right and the book also dives into How these hormonal fluctuations affect our metabolism? So that's things like how our bodies store fat how easily we build muscle and how sensitive we are to insulin Exactly, and it's important to remember that every woman's experience with menopause is different Some women sail through with barely any symptoms while others have a much harder time and that's why Sims Emphasizes tracking your own individual experience. It's not a one-size-fits-all kind of thing makes sense Now let's talk about exercise because this is where next level really chimes Sims is a huge advocate for staying active during menopause and there's one specific recommendation.
She's very passionate about Oh, you mean lifting heavy weights? She doesn't hold back on that one. No, she doesn't I love this line if you do nothing else do this lift heavy shit, right and it's more than just a catchy phrase She backs it up with solid scientific evidence. So tell me more about the benefits of lifting heavy, especially during menopause Well as we age we naturally start to lose muscle mass But this process can accelerate during menopause due to those hormonal shifts we talked about So lifting heavy weights and she's talking about doing sets of three to six reps with a weight that's challenging for you is Absolutely crucial for preserving and building muscle and it's not just about aesthetics, right? It's about overall health and functionality exactly it helps with bone density which is a major concern for women going through menopause because of the decline in estrogen and Stronger muscles mean we can stay active and independent longer Totally now besides strength training a sims also talks about high-intensity interval training or SIT Which she's a big fan of for its cardio benefits That's where you alternate between short bursts as an intense exercise and periods of rest or lower intensity, right? And it's super effective for burning fat improving your heart health and boosting your metabolism And what's really interesting is that it can even improve the function of your mitochondria Yeah, those are the tiny powerhouses inside your cells that produce energy Okay.
Now I have to ask about plyometrics. I'll admit that's one area I tend to neglect a lot of people do but Sims makes a good case for why they're important, especially for bone health Plyometrics are exercise like jumping hopping skipping anything that involves quick powerful movements, right? And those kinds of exercises help to strengthen bones improve your power and agility and even keep your joints healthy So we've got strength training as IT and plyometrics How does she recommend putting all this together into a workout plan? She gives a sample weekly plan in the book But she stresses that it needs to be adjusted based on your fitness level and individual needs make sense Now, let's talk about nutrition What are some of the key takeaways from next level when it comes to fueling our bodies during menopause? Well, one of the biggest things is the increased need for protein. How much protein are we talking about? She recommends aiming for 1.8 to 2.4 grams of protein per kilogram of body weight per day And it's crucial to spread that protein intake evenly throughout the day.
Why is protein so important during this time? Well as we get older and our estrogen levels decline our bodies become less efficient at using Protein to build and repair muscle tissue. So we need more protein to maintain our muscle mass and what about carbs? Are they the enemy? Not necessarily, but she stresses the importance of choosing the right types of carbs So that's focusing on nutrient-dense carbohydrates like fruits vegetables whole grains and legumes While limiting refined carbs and added sugars exactly and there's this whole concept of timed nutrition that she talks about That's eating specific foods at certain times Especially around your workouts to optimize your energy levels and recovery and she puts it nicely in the book Eating at the right times will help you reestablish the connection between energy in and Energy out which is one of the things that gets out of whack as you age. That's a great point Okay, let's talk about gut health.
I was fascinated by the connection between menopause and gut health That's one of the most important takeaways from the book Sims really emphasizes the importance of a healthy gut microbiome during menopause Remind me what exactly is the gut microbiome? It's basically the trillions of bacteria that live in our digestive tract, right? And she says it plays a huge role in everything from mood and cognitive function to hormone balance Immunity and even inflammation and she has a quote that emphasizes this Whatever your goal achieving it starts with your gut or more specifically your gut microbiome So, how can we support a healthy gut during menopause? Well, she emphasizes the importance of eating lots of fiber rich foods think fruits veggies whole grains. What about those fermented foods? Yeah fermented foods like yogurt Sauerkraut and kimchi are great for your gut because they're full of beneficial bacteria. And what about those prebiotic foods? I've been hearing so much about absolutely Prebiotics act as food for the good bacteria in your gut Foods like garlic onions and asparagus are good sources of prebiotics And we should probably limit those processed foods and artificial sweeteners, right? definitely They can disrupt the balance of bacteria in our gut and she also touches on the fact that intense endurance exercise can actually impact our Gut microbiome so fueling properly during those workouts is really important.
Okay, let's move on to sleep It seems like good sleep is always important, but it becomes even more crucial during menopause Definitely. She recommends getting seven to nine hours of quality sleep per night and there's a good reason for that. I'm all ears During deep sleep our bodies produce the majority of human growth hormone or HGH And that's the hormone that helps with muscle recovery and fat-burning Exactly, and she says it really nicely in the book deep sleep is when you produce the majority of one of your body's greatest performance Enhancers human growth hormone HGH.
So how can we make sure we're getting enough quality sleep? Well, she suggests things like sticking to a consistent sleep schedule even on weekends making sure your bedroom is cool dark and quiet And avoiding screen time caffeine and alcohol before bed all great tips And she also emphasizes the value of active recovery on those rest days Yeah So instead of being completely sedentary do some gentle movement like walking yoga or swimming it can actually help your body recover faster I'll have to give that a try and she also mentions things like foam rolling compression and cold therapy as tools for recovery And I really appreciate that she includes mindfulness and relaxation techniques as part of a holistic recovery plan because our mental and emotional well-being plays a Huge role in our overall health, right exactly and that brings us to the mental game This is a big one because menopause can be a really challenging time emotionally and mentally absolutely and Sims talks about the importance of reframing negative self-talk and focusing on what your body can do rather than how it looks I love that. It's about celebrating strength and functionality and she has a great line in the book strong Trump's skinny embrace this mindset It's about shifting our focus from aesthetics to performance and part of that is setting meaningful goals Right, right goals that are focused on what your body can achieve like hitting a new personal record in the gym Mastering a new skill or just staying consistent with your workouts and surrounding yourself with a supportive community can make a huge difference, too Whether it's a group fitness class an online forum or just a few close friends having that support system is invaluable Now, let's talk about supplements and hormone therapy Where does next level stand on those Sims emphasizes that whole foods should always be your primary source of nutrients Thanks s but she does acknowledge that certain supplements can be beneficial like which ones she mentions vitamin D omega-3 fatty acids Magnesium and adaptogens like ashwagandha and rhodiola and what about calcium for bone health? She actually cautions against relying on calcium supplements. She has a good point in the book Generally speaking it is wise to err on the side of common sense and get the calcium you need through your diet Not a pill makes sense Now, what about menopausal hormone therapy or MHT Sims presents a balanced perspective on MHT Acknowledging its potential to relieve those really bothersome symptoms, especially if started earlier in the menopause transition But she strongly recommends discussing it with your doctor to weigh the individual risks and benefits And she also cautions against those unproven supplements that are often marketed to women going through menopause Definitely.
It's always best to do your research and consult with a healthcare professional before starting any new supplement regimen Okay, as we wrap up, what would you say is the most important takeaway from next level? I think it's that menopause doesn't have to be a time of decline. It can be a time of growth and transformation. I like that It's about taking control of your health and well-being and discovering what works best for you Exactly, and she encourages women to track their symptoms Experiment with different strategies and find what makes them feel their best She even has a good reminder taking inventory will help you understand what you want to address.
I love that It's about personalizing your approach to menopause right because there's no one-size-fits-all solution So in summary next level is a really comprehensive and empowering guide for women who want to navigate menopause with knowledge confidence and a positive mindset Absolutely. It's packed with science-backed advice and practical tips that can help women thrive during this time of life. Awesome Well, I know I learned a lot from this book bite and I hope our listeners did too.
Me too If you enjoyed this conversation and want to dive deeper into next level on your own We highly recommend checking out the book And if you're looking for more bite-sized insights from great books Be sure to subscribe to book bites for more and if you're feeling extra generous Leaving us a five-star review really helps others find the show. That's right. Thanks for listening everyone
