This Is Why You’re Gaining Belly Fat After 40 (And How to Reverse It) | Dr. Stacy Sims
Rangan Chatterjee
Sep 17, 2025
Mindsip insights from this episode:
Eat more and embrace high-intensity exercise for women over 40
For women over 40, the traditional 'eat less, move more' diet culture is a mistake; they should instead eat more and incorporate high-intensity exercise.
Utilize recommended fitness apps for women's strength training at home
Specific fitness apps recommended for women starting strength training at home include Betty Rocker, Hailey Happens Fitness, and Loretta Loves Lifting.
Reframe HRT as menopause hormone therapy for symptom management
It should be called Menopause Hormone Therapy (MHT), not Hormone Replacement Therapy (HRT), because it's a tool to manage symptoms, not a way to replace hormones your body is naturally phasing out.
Prioritize other training methods over Zone 2 for women
Zone 2 training is less beneficial for women because they are naturally born with more endurance fibers and better mitochondrial health, making it 'soul food' rather than a primary training tool.
Debunk muscle toning myth for real strength gains
The term 'muscle toning' is a gendered fitness marketing phrase for metabolic stress workouts that don't provide the stimulus needed to build real strength.
Incorporate sprint intervals to enhance glucose absorption without insulin
Short, all-out sprint intervals of 30 seconds or less can trigger muscles to absorb glucose without insulin by activating special GLUT4 protein 'secret passageways.'.
Differentiate heavy lifting from metabolic stress for optimal training
Lifting heavy loads for low reps stimulates the central nervous system, leaving you feeling elated rather than 'smashed' like a high-volume metabolic workout.
Address estrogen decline to combat strength loss in perimenopause
The initial loss of strength in perimenopause is not from muscle loss, but from estrogen's decline weakening the bond between muscle proteins myosin and actin.
Incorporate strength training to age well after 40
Walking alone is insufficient for women over 40 to age well as it doesn't address the loss of strength, power, and vascular compliance from declining estrogen.
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