If you’ve spent any time on the health side of the internet lately, you’ve seen the clips. Mel Robbins leaning into the microphone, looking genuinely shocked, while Dr. Stacy Sims drops truth bombs that basically dismantle everything we’ve been told about "wellness" for the last twenty years. Honestly, it’s a lot to process. We’ve been told to fast. We’ve been told to do more cardio. We’ve been told to "eat less and move more."
Then Stacy Sims shows up on The Mel Robbins Podcast and says, "Actually, stop doing all of that."
It’s refreshing. It's also kinda terrifying because it means we have to unlearn a lot of habits. The core message of the Mel Robbins and Stacy Sims collaboration is simple but heavy: Women are not small men. We shouldn't be training like them, eating like them, or recovery-hacking like them. If you’re a woman over 35 and you feel like your body has suddenly "betrayed" you—even though you’re doing the same workouts that worked in your 20s—this is the conversation you’ve been waiting for.
The Fasting Trap and Why Your Morning Coffee Needs a "Side" of Protein
One of the biggest shockers from the Mel Robbins and Stacy Sims interview involves intermittent fasting. We’ve been sold the idea that skipping breakfast is the ultimate "biohack" for longevity and fat loss. But for women, especially those in perimenopause or high-stress jobs, fasting can be a total disaster.
When you wake up, your cortisol (the stress hormone) is naturally high. It’s supposed to be—it’s what gets you out of bed. But if you don’t eat, and then you go do a fasted workout, your body enters "threat mode." Dr. Sims explains that for women, this sends a signal to the brain that nutrients are scarce. Instead of burning fat, your body starts to hoard it—specifically around your belly—and begins breaking down your hard-earned muscle for fuel.
Basically, you’re working twice as hard for the opposite result.
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Mel admitted she struggled with this. She was trying to hit 30 grams of protein in the morning and felt overwhelmed. The "Sims Strategy" is to get 15 to 20 grams of protein before you move. It doesn't have to be a full sit-down breakfast. It could be a protein coffee or a handful of almonds and some Greek yogurt. Just give your system a signal that it’s safe to burn energy.
Stop the "Chronic Cardio" and Start Lifting Heavy Sh*t
We’ve been conditioned to think that if we want to lose weight, we need to run longer or spend an hour on the elliptical. Stacy Sims calls this "the black hole of intensity." It’s that moderate-hard zone where you’re huffing and puffing, but you’re not actually building power or significant cardiovascular capacity.
Here is what the research actually says:
- Heavy Resistance Training: We’re talking 6 to 8 reps where the last one is actually difficult. This isn't just about "toning." It’s about stimulating the nervous system to maintain muscle mass as estrogen levels start to dip.
- SIT (Sprint Interval Training): Instead of a 45-minute jog, try 30 seconds of maximum effort followed by a full recovery. Do this maybe five times.
- Functional Movement: Get off the machines. Gym machines are mostly designed for male frames. Use free weights, dumbbells, or even heavy groceries to engage your stabilizing muscles.
It's about quality over quantity. Sims told Mel that even 10 to 20 minutes of heavy lifting three times a week is more effective for menopausal health than hours of steady-state cardio.
The Creatine Secret Nobody Told You
For a long time, creatine was seen as something for "gym bros" trying to get huge. But the Mel Robbins and Stacy Sims episodes highlighted it as arguably the most important supplement for women.
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It’s not just for muscles. Creatine is a powerhouse for your brain. As women hit perimenopause and menopause, they often experience "brain fog" or increased anxiety. Creatine helps replenish the fast energetics in the brain, potentially improving mood and cognitive function.
"Creatine for women, it doesn't matter what age, it's really important. We're seeing a lot of benefits for brain, mood, and actually gut health." — Dr. Stacy Sims
If you're worried about bloating, the advice is to skip the "loading phase" that men do. You don't need 20 grams a day. Just 3 to 5 grams of high-quality Creapure (the water-washed version that’s easier on the stomach) is enough. It takes about three weeks to saturate your system, and honestly, the mental clarity alone is usually worth it.
Why "Eat Less" Is Making You Gain Weight
This is the hardest pill to swallow. Most of us have been dieting since we were teenagers. But Stacy Sims points out that most active women are actually under-fueling.
When you don't eat enough, your metabolism doesn't just "stay the same"—it downregulates. Your thyroid activity drops. Your body becomes incredibly efficient at holding onto fat because it thinks you're in a famine. Mel and Stacy discussed how women often see better body composition results when they actually increase their calorie intake, specifically through protein, to support their activity levels.
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Aim for roughly 1 gram of protein per pound of body weight if you're active. If that sounds like a lot, it’s because it is. But that protein is what signals your body to keep the muscle you have and build more. More muscle means a higher resting metabolic rate. It's the only real "metabolic fire" there is.
Actionable Steps to Reset Your Routine
You don't have to change everything tomorrow. That’s a recipe for quitting by Tuesday. Instead, try these shifts based on the Mel Robbins and Stacy Sims protocol:
- The 30-Minute Rule: Try to get 15-30g of protein within 30 to 60 minutes of waking up. If you exercise early, eat a small snack before you go.
- Lift for Power: Trade one of your cardio days for a heavy lifting session. Focus on compound movements like squats or deadlifts. Aim for heavy enough weights that you can only do 6-8 reps.
- Add 3g of Creatine: Put it in your water or morning smoothie. Give it a month. Note if your "brain fog" starts to lift.
- Shorten Your Intervals: If you do cardio, make it short and intense. 30 seconds of "going for it" followed by 2 minutes of rest. Do this 4 or 5 times and go home.
- Stop the Fasting: If you’re feeling exhausted, "wired but tired," or can’t lose the midsection weight, try opening your eating window. Eat when you’re hungry, especially in the morning.
The transition through perimenopause and menopause isn't a disease; it’s just a shift in "software." You can't run the new software on the old hardware without some updates. By shifting from the "less is more" mentality to a "strength and fuel" approach, you're not just fighting aging—you're actually building a body that's more resilient than the one you had in your 20s.
Start by adding protein to your morning coffee tomorrow. It's a small change, but according to the science Stacy Sims shared with Mel Robbins, it might be the most important one you make.