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

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

by Mel Robbins

1h 11m•January 15, 2026
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Overview of The Mel Robbins Podcast — "The Ultimate Guide to Menopause"

This episode features Dr. Stacey Sims (PhD, exercise physiology & nutrition) explaining the science of menopause and practical, research-based steps women can use to boost metabolism, build/retain muscle, balance hormones, improve sleep and mood, and reduce injury risk. The conversation reframes menopause not as “something happening to you” but as a biological transition you can influence—particularly through strength training, targeted high‑intensity work, nutrition, sleep/mindfulness and selective supplementation.

Key takeaways

  • Menopause is one day on the calendar: 12 consecutive months with no periods. Perimenopause is the transition before it; postmenopause is after.
  • Loss of estrogen and progesterone changes virtually every system: brain chemistry, metabolism, muscle, tendons, gut microbiome, fat distribution, sleep and stress response.
  • Menopause Hormone Therapy (MHT) is a useful tool that slows some changes, but it doesn’t fully replace physiological hormone patterns and is not a standalone solution.
  • The most powerful non‑pharmaceutical intervention: targeted strength training (central nervous system driven) plus short, high‑quality interval work and nutrition focused on adequate protein and gut health.
  • It’s never too late to start: peri/postmenopausal women often get greater adaptive benefit from targeted resistance work than in earlier decades.

What menopause is (simple definition)

  • Menopause = the date after 12 consecutive months without menstruation.
  • Perimenopause = the transitional phase with hormone fluctuations before that date.
  • Postmenopause = the years after that date.
  • Common misconception: menopause = “hormone deficiency disorder” to be completely reversed by replacement. Reality: replacement helps but doesn’t recreate reproductive‑age hormone dynamics or receptor responses.

How estrogen & progesterone affect the body (head → toes)

  • Brain & mood
    • Estrogen supports serotonin and dopamine; loss alters neurotransmitter balance → mood swings, anxiety, brain fog.
    • Brain metabolism (glucose use) drops with low estrogen; cognitive function can be affected.
  • Autonomic nervous system
    • Progesterone influences parasympathetic/sympathetic balance; loss can increase stress/arousal and impair restorative sleep.
  • Fat distribution & metabolism
    • Lower estrogen changes circulating fat molecules and liver signaling → more visceral (abdominal) fat (“menopot”) and higher cardiometabolic risk.
  • Muscle, tendons & strength
    • Estrogen helps muscle satellite cell activation, muscle contraction strength and tendon/ligament integrity. Loss → weaker contractions, decreased lean mass, greater tendon injury risk (frozen shoulder, plantar fasciitis, Achilles issues).
    • Acetylcholine at neuromuscular junction is reduced with low estrogen → slower/less powerful nerve-to-muscle signaling.
  • Gut & microbiome
    • Microbial diversity falls; fewer beneficial metabolites (butyrates) → impacts vitamin K/D use and serotonin (95% made in gut) and general metabolic signaling.
  • Appetite and cravings
    • “Protein leverage” + stress/cortisol can drive carbohydrate cravings despite increased amino‑acid need for muscle preservation.

Practical exercise recommendations

  • Core principle: quality > quantity. Nervous-system-driven strength training and short, true high‑intensity intervals are more effective than long moderate cardio.
  • Beginner start:
    • 10 minutes of load-based movement (bodyweight or light dumbbells) 3×/week — focused, functional moves (squats, push‑ups, presses).
    • Purpose: neural adaptation, movement skill, and initial strength gains.
  • “Ideal” program (target for midlife women once comfortable lifting)
    • 3×/week total‑body heavy lifting (compound lifts).
    • Example squat protocol: 3 × 5 reps at ~80% of max with ~3-minute rests, then 2 × 3 at ~85% (aim for RPE ~8–9 on last sets). Rest between sets is essential — you’re training the nervous system, not metabolic fatigue.
    • Complement with a push/pull session (bench/overhead) and a posterior chain session (deadlifts/hip thrusts).
  • Sprint interval (finisher): sprint all‑out 20–30s, then full recovery 90–120s; repeat for quality (3 rounds is fine). Short, high‑quality sprints beat long moderate intervals for this stage.
  • Avoid long moderate-intensity group classes marketed for 40+ (they often keep people in suboptimal intensities and raise stress/cortisol without the desired adaptations).

Nutrition guidance (practical)

  • Protein target: aim for ~1 gram per pound of current body weight per day (practical tips to reach this using mixed sources — legumes, dairy, nuts, lean meats). Example: protein coffee + protein‑rich meals → easier to hit totals.
  • Carbohydrates: don’t be afraid—choose whole grains, fruit and vegetables to support gut microbiome and insulin sensitivity. Quality carbohydrates are important for energy and brain/gut signaling.
  • If chronically underweight/calorie restricted + over‑exercising, increase food and reduce overtraining — paradoxically this will help body comp and function.
  • Gut diversity: eat a variety of fiber sources, plants and fermented foods.

Sleep, mindfulness & stress

  • Sleep is central to recovery and brain health; perimenopause increases sympathetic arousal that disrupts deep sleep.
  • Cognitive Behavioral Therapy for insomnia (CBT‑I) and mindfulness practices are powerful evidence‑based tools for improving sleep—often more effective than some medical interventions for sleep alone.
  • Supplements that support parasympathetic/sleep:
    • L‑theanine (calming amino acid)
    • Apigenin (component of chamomile)
    • Use before bed to promote parasympathetic activity.
  • Stress management + better sleep will reduce nighttime hot flashes and improve mood.

Supplements & other evidence‑based supports

  • Menopause Hormone Therapy (MHT): discussed with a clinician; it slows the rate of decline but does not fully mimic reproductive hormone dynamics. Not contraindicated but not a single solution.
  • Creatine monohydrate (3–5 g/day): supports brain metabolism and can reduce depressive/anxiety episodes faster than SSRI in some studies; also benefits muscle and strength gains.
  • Use quality creatine (e.g., Creapure) if available.
  • L‑theanine and apigenin for anxiety/sleep support.

Common misconceptions Dr. Sims called out

  • “You’ll get bulky by lifting weights” — unlikely for typical women doing 3×/week strength sessions; you gain strength, muscle definition, posture and function.
  • “More cardio or more exercise is the answer” — more volume at moderate intensity often increases stress/cortisol without giving the right stimulus; targeted heavy lifting and short sprints are more effective.
  • “Hormone therapy alone will solve it” — MHT helps, but strength training, nutrition and sleep are required to optimize outcomes.
  • “It’s too late to start” — it’s never too late; midlife women can get significant gains and sometimes better adaptation than in their 30s.

Two‑ to three‑week starter action plan (doable)

Choose one of the four “buckets” to focus on for 2–3 weeks, then add another:

  1. Physical activity (starter version)
    • Do 10 minutes of load-based strength (3×/week). Example: bodyweight squats, pushups on knees, hip bridges, dumbbell rows.
    • Add one sprint finisher once per week (30s all‑out, 90–120s rest × 3).
  2. Nutrition
    • Add a protein‑rich breakfast (protein coffee or high‑protein smoothie) and aim for ~30–40 g protein per meal to approach daily target.
    • Increase variety of vegetables/fruits for gut diversity.
  3. Sleep/mindfulness
    • Practice a 5–10 minute morning or pre‑sleep mindfulness routine; reduce evening stimulants and try L‑theanine/apigenin if anxious.
  4. Community
    • Share this plan with a friend or join a small group for accountability.

Pick one bucket, make small wins, then layer in the others.

Notable quotes & insights

  • “Menopause isn’t happening to you. It’s something you can face and have control over to improve parts of your life.”
  • “It’s not about volume. It’s about the quality of the work that you are doing.”
  • “Women don’t die at 40… we have another 40 years. Let’s not be afraid of it.”

Recommended resources

  • Dr. Stacey Sims — books: Roar and Next Level (practical programs and visuals).
  • Look for evidence‑based strength programs and sprint interval templates; consult a qualified trainer for barbell work if new to heavy lifting.
  • Talk with a clinician about Menopause Hormone Therapy (MHT) if considering it; it’s a tool, not a cure‑all.

Final encouragement

This episode reframes menopause from a powerless decline to a biological phase with evidence‑based tools: heavy, quality resistance training; short high‑intensity work; adequate protein; sleep/mindfulness; and selective supplementation. Start small (10 minutes, 3×/week + one bucket to focus on) and build. The science shows you can regain strength, improve mood and resilience, and change your body composition even well into midlife and beyond.