NOURISH TOGETHER - WEEKLY NEWSLETTER - 4/11/25

Note from Jamie

I like to share things that light me up, fill me with joy, and make my life easier. Nothing is sponsored. These are just things that are helping me along my journey.

How Women 40+ Should Consider Eating & Exercising

for Health, Fat Loss, & Energy

I recently listened to a powerful episode of The Mel Robbins Podcast that I had to share with you. Mel’s guest was Dr. Stacy Sims, an exercise physiologist and nutrition scientist who's revolutionizing how women—especially those of us over 40—approach food, fitness, and energy.

The episode was titled “The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy”, and it was one of those “aha!” listens that made me rethink so much of what we’ve been taught about wellness.

Here are some of the highlights that really stood out:

Women Are Not Small Men

Dr. Sims emphasizes that most diet and exercise science is based on research done on men. Women’s bodies—especially after 40—are hormonally and metabolically different. Our strategies for strength, energy, and fat loss need to reflect that.

Why What Used to Work No Longer Does

As estrogen and progesterone decline during perimenopause and menopause, women naturally lose lean muscle mass, become more insulin resistant, and experience disrupted sleep and increased belly fat. So those cardio-heavy workouts or low-calorie diets that worked in your 20s or 30s? Not only are they ineffective now—they could be backfiring.

Prioritize Muscle to Reset Your Metabolism

Dr. Sims says that the most important thing women over 40 can do is lift heavy things. Strength training builds muscle, improves insulin sensitivity, boosts metabolism, and even supports brain and heart health. If you’ve been intimidated by weights or unsure where to start, consider this your loving nudge!

Ditch the Fasting & Low-Cal Mindset

Instead of skipping meals or slashing calories, women should focus on protein-forward, whole-food meals—especially around workouts. Protein (aim for 30g per meal!) helps maintain lean muscle, supports energy, and curbs cravings. Dr. Sims is clear: women need to fuel their bodies, not deprive them.

It’s Not Just About Fat Loss—It’s About Energy & Vitality

This isn’t about shrinking yourself. It’s about showing up in your life feeling strong, clear, and grounded. Everything—your hormones, your nervous system, your muscle mass—is connected. Dr. Sims wants women to know: you are not broken. You just need tools that are designed for your body as it is now.

I found this episode incredibly validating and encouraging. It’s a beautiful reminder that the more we understand our changing bodies, the more we can show up in life feeling vibrant and empowered.

Have you listened to the episode yet? I’d love to hear what resonated most with you.

With love & strength,
Jamie 💛

Inspiration

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