The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy
In this episode of The Mel Robbins Podcast, nutrition expert Stacy Sims shares insights into how women should approach nutrition, exercise, and lifestyle factors differently than men. Sims explains why women should eat before exercising, advocating for pre-workout protein and carb intake to support muscle maintenance and avoid stress responses that can lead to muscle breakdown.
She also delves into the varying benefits of strength training, cold plunges, and saunas for women compared to men. Beyond the physiological aspects, Sims discusses cultivating body positivity and empowering mindsets in fitness spaces, emphasizing the importance of functional movement and women-centric communities to build confidence.
This is a preview of the Shortform summary of the Mar 27, 2025 episode of the The Mel Robbins Podcast
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1-Page Summary
Nutrition and Meal Timing For Women
According to nutrition expert Stacy Sims, women should eat before exercise to avoid the stress response that can break down muscle mass. She recommends 30g of protein within 30 minutes of waking to support recovery and muscle maintenance, perhaps via a protein-rich breakfast like overnight oats or a pre-workout snack like protein coffee.
Men's and Women's Different Responses to Exercise
Sims explains that men's bodies adapt better to fasted exercise due to having more fast-twitch fibers that can use fat as fuel, while women possess more slow-twitch fibers needing carbs and protein for training. Fasted exercise can cause muscle breakdown in women due to a stress response.
Importance and Benefits of Strength Training For Women
Sims emphasizes that strength training preserves muscle, bone, and cognitive health in aging women. While older women should lift heavier with shorter reps to maintain muscle and bone density, Sims advocates for compound movements like deadlifts that engage the core better than crunches. Overall, strength training builds stress resilience benefiting body and brain.
Environmental Stressors' Impact on Women vs. Men
Women tolerate heat better than men but require warmer cold plunges around 55-60°F to achieve the metabolic benefits men get from ice baths, Sims says. Saunas meanwhile aid women's cardiovascular health, metabolism, and heat tolerance, with 10-15 minutes 2-3 times weekly being an ideal range according to Sims.
Developing Body Positivity and Empowerment In Fitness
Sims encourages women to seek out women-centric fitness communities and programs to build confidence in strength training and confidently claim space in gyms. She emphasizes fostering functional movement and positive body image over solely aesthetic goals by strength training, eating enough calories, and empowering one another.
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Counterarguments
- While protein intake is important, the specific timing and amount may vary depending on individual needs and goals, and some research suggests that the anabolic window is longer than previously thought.
- The idea that men's bodies inherently adapt better to fasted exercise could be an oversimplification, as individual responses to fasted training can vary widely among both men and women.
- The recommendation for older women to lift heavier with shorter reps is a generalization and may not be suitable for all, especially those with certain health conditions or physical limitations.
- While compound movements like deadlifts are effective, they may not be suitable for everyone, and a variety of exercises, including isolation movements, can be beneficial for core strength and overall fitness.
- The suggestion that women tolerate heat better than men is a generalization and individual tolerance to temperature can vary regardless of gender.
- The recommendation for sauna use to aid women's cardiovascular health and metabolism may not be appropriate for all individuals, especially those with certain health conditions.
- The emphasis on women-centric fitness communities, while supportive, may not appeal to all women, and some may prefer a more integrated fitness environment.
- The focus on strength training and functional movement is important, but it should not overshadow the value of other forms of exercise that can also contribute to health and well-being.
- The idea of fostering a positive body image is crucial, but it's important to recognize that body positivity is a complex issue and can't be addressed solely through fitness and empowerment within a community.
Actionables
- You can create a morning protein-packed smoothie recipe that includes ingredients like Greek yogurt, whey protein, or plant-based alternatives to ensure you're getting at least 30g of protein. By blending a mix of fruits, such as berries or bananas, with your protein sources and perhaps a handful of spinach or kale, you'll have a convenient and nutritious start to your day that aligns with muscle maintenance goals.
- Incorporate a pre-workout snack into your routine that combines carbohydrates and protein, like apple slices with almond butter or a small oatmeal bowl with protein powder. This habit will help fuel your workouts and may prevent muscle breakdown, especially if you're planning a strength training session. Keep these snacks simple and easy to prepare, so you're more likely to stick with the habit.
- Start a mini-fitness challenge with friends that focuses on strength training, particularly exercises that involve compound movements. For example, you could set a goal to complete a certain number of deadlifts, squats, and push-ups each week. Tracking progress together and sharing tips can foster a supportive community and encourage consistency in your strength training routine, which is beneficial for muscle, bone, and cognitive health.
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Nutrition and Meal Timing For Women
Nutrition and exercise experts Stacy Sims and Mel Robbins highlight the unique nutritional needs of women, stressing the importance of meal timing, especially in relation to exercise.
Women Should Eat Before Exercise to Support Stress Response
Sims and Robbins remind women that their biology dictates a different approach to nutrition and exercise, emphasizing that working out on an empty stomach is ineffective and can be harmful.
Skipping Breakfast Risks Muscle Loss Due to Morning Blood Sugar Sensitivity in Women
Sims points out that women should not skip eating before morning exercise, as skipping can risk muscle loss due to their sensitivity to morning blood sugar levels. Not eating aggravates the stress state induced by a spike in cortisol, about 30 minutes after waking, leading to the body breaking down lean muscle mass.
Women: 30G Protein Within 30 Minutes Of Waking
Sims emphasizes the importance of women consuming 30 grams of protein within 30 minutes of waking to support recovery and muscle maintenance.
Protein Coffee or a Protein-Rich Breakfast Supports Recovery and Muscle Maintenance
Eating a protein-rich meal first thing in the morning, such as overnight oats with protein, carbohydrates, and fiber, can help decrease overall stress responses, leading to a lower baseline of cortisol. This reduction in cortisol facilitates deep, reparative sleep. Women should front-load their calories during the day to prevent low blood sugar, which can cause nighttime awakenings.
Sims advises that before any strength training session, women should aim to have around 15 grams of protein to improve metabolism and strength responses. She suggests simple pre-workout fuels like protein coffee—a mix of protein ...
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Nutrition and Meal Timing For Women
Additional Materials
Counterarguments
- Individual variability in metabolism and digestive comfort may mean that some women perform better with a different timing or composition of pre-exercise meals.
- The recommendation of 30 grams of protein within 30 minutes of waking may not be practical or necessary for all women, depending on their total daily protein needs, dietary preferences, and schedules.
- The concept of nutrient timing, while potentially beneficial, may not be as critical as overall daily nutrient intake for muscle maintenance and recovery.
- Some research suggests that the body's response to meal timing can be adaptable, and the importance of eating immediately upon waking could be overstated for some individuals.
- The emphasis on protein might overshadow the importance of a balanced diet that includes adequate carbohydrates and fats, which are also essential for energy and overall health.
- The idea of front-loading calories to prevent nighttime awakenings may not apply to all women, as sleep disturbances can be multifactorial and not solely related to blood sugar levels.
- The suggestion to consume protein before strength training is a general guideline and may n ...
Actionables
- Create a morning routine checklist that includes a protein-rich meal to ensure you start your day with the necessary nutrients. By having a visual reminder on your fridge or bathroom mirror, you can make it a habit to consume the right amount of protein each morning. For example, your checklist might include items like "Blend a protein smoothie" or "Scramble eggs with spinach."
- Use a meal planning app to schedule your protein intake throughout the day, focusing on heavier meals in the morning and lighter ones as the day progresses. This can help you manage your calorie distribution effectively. For instance, you could plan a breakfast with Greek yogurt and fruit, a lunch with grilled chicken salad, and a light vegetable stir-fry for dinner.
- Invest in a set of portion ...
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Men's and Women's Different Responses to Exercise
There are distinct differences in how men and women respond to various exercise routines, linked to fundamental biological differences.
Men's Bodies Adapt Better to Fasted Exercise
Men's bodies are more adaptable to fasted exercise. They have a greater number of fast-twitch fibers, which are adept at using fat as fuel during fasted training. When men engage in fasted training, molecular structures in their muscles are stimulated to use more fat. However, this doesn't translate the same way for women due to different feedback mechanisms and muscle requirements.
Women Have More Slow-Twitch Fibers Needing Carbs and Protein For Training
Fasted Training Causes Women's Muscle Breakdown Due to Stress Response
Stacy Sims, a researcher on exercise physiology and nutrition, asserts that women possess more oxidative or slow-twitch fibers than men, which are also known as fat-burning fibers. These fibers allow women to recover relatively quickly after exercise but have different energy needs compared to men's muscles.
Sims further explains that when women partake in fasted training without providing necessary fuel, their bodies prefer to store fat rather than use it. This is counterproductive for women looking to improve body composition and bone health.
Fasted training is exercising without consuming food beforehand. Sims highlights that women's bodies don't respond well to fasted training. When women exercise without eating, their hypothalamus perceives the lack of blood sugar and food as a stressor. The body may respond by breaking down muscle mass to supply the necessary fuel to the muscles, which can be particularly problematic because the hypot ...
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Men's and Women's Different Responses to Exercise
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Counterarguments
- Individual variability in response to exercise is significant, and not all men or women will fit the general patterns described.
- Some studies suggest that the benefits of fasted exercise may not be as clear-cut and can vary widely between individuals, regardless of gender.
- The role of fast-twitch and slow-twitch muscle fibers in fuel utilization during exercise is complex, and other factors such as training history, diet, and overall health can influence how muscles use fuel.
- The assertion that women's bodies prefer to store fat rather than use it during fasted training may be an oversimplification, as fat metabolism is influenced by many factors, including hormonal balance, which can vary greatly among women.
- The negative effects of fasted training on women's muscle health and bone density are not universally observed, and some women may not experience these issues or may find ways to mitigate them through proper nutrition and training strategies.
- The claim that men can see immediate benefits like more defined abs by reducing alcohol and sugar intake may not apply to all men, as factors like genetics and overall lifestyle also play a significant role in body composition.
- The idea that women may experience negative effects on body composition and health outcome ...
Actionables
- You can tailor your pre-workout nutrition by including a balanced snack that combines carbohydrates and protein about 30 minutes before exercising. This could be a small yogurt with fruit or a slice of toast with peanut butter, providing the necessary fuel for your muscles and potentially improving your workout performance without causing discomfort during exercise.
- Experiment with tracking your body's response to different eating schedules by keeping a food and exercise diary. Note how you feel during workouts when you've eaten beforehand versus when you haven't, and record any changes in your body composition over time. This can help you identify patterns and adjust your routine for optimal results.
- Consider consulting w ...
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Importance and Benefits of Strength Training For Women
The conversation reveals that strength training bears essential benefits for women's health, particularly in terms of muscle, bone, and cognitive health, as well as in building stress resilience and promoting a fit body and mind.
Strength Training Preserves Muscle, Bone, and Cognitive Health in Aging Women
Dr. Stacy Sims emphasizes how strength training is vital for women, highlighting its ability to preserve muscle and bone density, and cognitive health. As women age, particularly after 40, strength training becomes essential for maintaining lean mass, bone strength, and neural plasticity, which is necessary to prevent conditions such as dementia. Sims advocates for lifting a heavy enough weight so that a person can do about six reps with two reps in reserve. She points out that the rapid loss of muscle begins at age 30 and that strength training is critical for maintaining active tissue that supports various bodily systems. Additionally, it creates leverage on bones, which leads to improved bone health.
Older Women Should Lift Heavier With Shorter Reps to Maintain Muscle and Bone
As women enter their mid-30s and onward, their strength training should adjust to align with hormonal shifts due to changes in estrogen and progesterone levels. Sims indicates that more power-based training, involving lifting heavier with shorter reps, is effective for older women to maintain muscle and bone density. She explains that older bodies require greater central nervous system stimuli and suggests focusing on heavier weights with shorter repetitions to induce this response.
Compound Movements Better Engage Women's Core Than Crunches
Dr. Stacy Sims advocates for compound movements that use multiple muscle groups, stating that they are preferable for women because they engage the core more effectively than isolated exercises like crunches. Compound movements, such as deadlifts or squats, leverage women's center of gravity located in their hips, controlling posture and developing core strength. Moreover, such movements mirror the way we move in daily life, like squatting and lifting overhead, contributing to functional strength.
Strength Training Builds Stress Resilience and Benefits Body and Brain
Strength training is not only about improving physical appearance but also about building resili ...
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Importance and Benefits of Strength Training For Women
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Counterarguments
- While strength training can preserve muscle and bone health, it should be noted that it is not the only form of exercise beneficial for these aspects; weight-bearing aerobic activities and flexibility exercises also contribute to overall health and should not be neglected.
- The recommendation for older women to lift heavier with shorter reps may not be suitable for all individuals, especially those with pre-existing health conditions or injuries; a personalized approach to exercise that considers an individual's unique health status is important.
- Compound movements are indeed effective for engaging the core, but it is also important to recognize that targeted core exercises, including crunches, can complement compound movements and provide specific core strengthening.
- While strength training can build stress resilience, other forms of exercise such as yoga and mindfuln ...
Actionables
- You can integrate a simple furniture rearrangement routine to incorporate functional strength training into your daily life. By moving chairs, tables, or other moderately heavy items in your home to different positions once a week, you engage in lifting and carrying activities that mimic compound movements, which can help maintain muscle and bone health.
- Create a 'Stress Resilience Playlist' on your music streaming service that you listen to during your strength training sessions. Choose songs that have empowering lyrics and strong beats that make you feel powerful and motivated. This can enhance the stress resilience benefits of your workout by combining the mood-boosting effects of music with the physical exercise.
- Start a mini-challenge with friends or family members where you trac ...
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Environmental Stressors' Impact on Women vs. Men
Stacy Sims provides insights into how environmental stressors like extreme temperatures affect women differently than men and how adapting techniques like cold plunges and sauna sessions can benefit women's health.
Women Tolerate Heat Better, Require Warmer Cold Plunges
Sims discusses the contrasting responses between women and men to cold and heat, suggesting that these differences should guide how women approach cold plunge and sauna practices.
Ice Bath Stress May Hinder Women's Adaptation
Women’s bodies respond differently to cold, with cold-induced vasoconstriction making it difficult for women to shiver effectively, particularly in extremely cold water. This inefficient shivering prevents the body from maintaining its core temperature. To elicit the same responses as men in colder water, Sims recommends a warmer cold plunge for women. Women generally have a more severe stress response when entering ice-cold water, which can lead to a shutdown mode, hindering the metabolic changes seen in men during cold plunging.
Instead of ice baths, women benefit from using water temperatures around 55-60 degrees Fahrenheit (15-16 degrees Celsius) to achieve vasoconstriction and commence shivering, gaining similar benefits as men do from colder plunge baths.
Saunas Benefit Women's Cardiovascular Health, Metabolism, and Tolerance
Ideal Sauna Time For Women: 10-15 Minutes, 2-3 Times Weekly
Women's bodies initially vasodilate and then start sweating when exposed to the heat in a sauna. This process is different from men, who tend to sweat profusely and dehydrate without adapting as effectively to heat. As a result, women can actually tolerate heat better than men.
Cold plunges can improve a woman's resilience to stress, enhance her capacity for glucose utilization, reduce deep body ...
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Environmental Stressors' Impact on Women vs. Men
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Counterarguments
- The assertion that women tolerate heat better than men may be too general and not applicable to all individuals, as tolerance to heat can vary widely among both women and men due to factors like fitness level, acclimatization, and individual health conditions.
- While the text suggests that women require warmer cold plunges, it's important to note that individual preferences and tolerances can vary, and some women may prefer or benefit from colder temperatures.
- The idea that cold-induced vasoconstriction affects women's ability to shiver effectively could be challenged by studies that show individual variation in cold response, which may not be solely determined by gender.
- Recommending specific water temperatures for cold plunges for women may not take into account personal differences in cold tolerance and health status, which could influence the optimal temperature for each individual.
- The claim that women have a more severe stress response when entering ice-cold water might not be universally true, as stress responses are highly individual and can be influenced by factors such as previous exposure and psychological conditioning.
- The benefits of saunas for women's cardiovascular health, metabolism, and tolerance may not be ex ...
Actionables
- You can create a personalized cold plunge routine by starting with slightly warmer water and gradually decreasing the temperature each week. Begin with a temperature that feels challenging yet manageable, such as 60 degrees Fahrenheit, and over time, work your way down to cooler temperatures. This gradual adaptation can help your body acclimate to the cold, potentially improving your shivering response and stress resilience.
- Incorporate sauna sessions into your workout routine to enhance recovery and heat tolerance. After a moderate exercise session, spend 10-15 minutes in a sauna to leverage the benefits of heat exposure. This can be particularly beneficial if you're training for endurance events or activities that will expose you to high temperatures, as it can help condition your body to perform better under heat stress.
- Track your physiological responses to heat and cold ...
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Developing Body Positivity and Empowerment In Fitness
Stacy Sims and Mel Robbins express the need for women to exercise in a manner suited to their biological needs, shifting away from regimens designed for men and fostering a sense of empowerment and positive body image.
Women Should Confidently Claim Space In Male-Dominated Gyms
Seeking Women-Centric Programs and Communities For Strength Building Support
Sims underlines the importance of finding community and working out with others as a way for women to thrive in strength training. To avoid intimidation in traditional gyms, Sims recommends starting with online programs or communities that focus on women, such as Loretta Hogg's basic strength training for beginners to do at home, or the Betty Rocker's programs for group workouts. For gym-based workouts, partnering with Hailey Happens Fitness can provide clear instructions on what to do in the gym, and for women confident in strength training, Sims suggests exploring programs like Annie Torres Daughters Empower, which draws from CrossFit. Sims emphasizes the necessity of having a friend for support and accountability during workouts.
Empowering Women For Positive Body Image and Supportive Fitness Culture
Sims talks about women transitioning from a lack of confidence to a state of empowerment, where they can stand up and claim ownership of their space. She shares her experiences of overcoming pushback in a male-dominated environment and gaining empowerment through exercise and strength training.
Mel Robbins reflects on Sims' presence and power, noting it is not just her physical muscle definition, but a noticeable embodiment of confidence and calmness. Sims and Robbins urge women to assertively take up space in gyms, even if met with judgmental looks, and to resist being confined to areas typically associated with their gender.
Prioritize Functional Movement and Body Empowerment Over Aesthetic Goals
Stacy Sims addresses the fear of "bulking up" from strength training and explains that strength training actually "tightens you up," and it should be a part of fostering a positive body image. Sims adds that while striving to build muscle does not always result in getting bulky, exercises, strength training, and prope ...
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Developing Body Positivity and Empowerment In Fitness
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Counterarguments
- While women-centric programs can be beneficial, some women may prefer a more integrated fitness environment and may find motivation and support in mixed-gender settings.
- The emphasis on claiming space in male-dominated gyms could be seen as confrontational; some may argue for a more collaborative approach to sharing gym spaces.
- The focus on strength training and functional movement might not resonate with all women, as some may have different fitness goals or preferences, such as cardiovascular health or flexibility training.
- The idea that strength training "tightens you up" may oversimplify the complex factors that contribute to body composition and may not apply equally to all individuals.
- Encouraging women to eat enough calories to fuel their bodies is important, but it should be balanced with personalized nutritional advice that takes into account individual metabolic needs and health goals.
- While promoting body positivity is beneficial, it's important to recognize that body image issues are complex and may require a multifaceted approach, including psychological su ...
Actionables
- Create a personal fitness manifesto that emphasizes your commitment to body empowerment and functional movement. Write down your fitness philosophy, focusing on how strength training makes you feel rather than how it makes you look. Refer to this manifesto whenever you need a reminder of your goals, especially when you're at the gym and might feel intimidated or when choosing your workouts.
- Start a small, informal fitness support group with friends or colleagues who share the goal of body positivity and empowerment. Meet weekly to discuss your experiences, challenges, and successes in strength training and maintaining a positive body image. This can be as simple as a group chat or a regular coffee meet-up where you encourage each other and share tips on how to stay consistent and make time for workouts.
- Integrate a 'fuel check' into your daily routine to ensure you're eating enough to support your ...
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