“Why I'm Growing Every Day Through Learning About Menopause and Nutrition—And Why You Can Too”
There was a time when I thought I knew enough about health, fitness, and nutrition to keep me going through any phase of life. But entering perimenopause changed everything.
Suddenly, the "rules" I'd followed for years stopped working. My workouts weren't giving me the same results. My sleep shifted. My energy dipped. And no one seemed to have real answers—especially not ones tailored to women.
That's when I committed to continuing my education on Menopause, Nutrition, Fitness, and Mindset for myself and the women navigating the same hormonal storm. Two recent pivotal books in this journey are Dr. Stacy Sims' Roar (Revised Edition) and Dr. William W. Li's Eat to Beat Your Diet. Here is what I learned, starting with Dr. Sims
Women Are Not Small Men—And That Changes Everything
One of the most powerful insights I gained from Roar is the fundamental truth that "women are not small men." Dr. Stacy Sims puts this front and center. For too long, fitness and nutrition research has been built on male bodies and then shrink-wrapped to fit women. That doesn't work—especially not during your menopause journey.
In Roar, Dr. Sims dives into how hormone fluctuations affect everything from metabolism to hydration to recovery. She helped me understand that my body's needs change across my cycle and as I transition through menopause. That knowledge alone has been freeing. Instead of fighting my body, I started working with it.
This has changed how I train. I've learned when to push and when to prioritize recovery. I've adjusted my protein intake, embraced strength training with renewed purpose, and started tracking patterns in sleep and mood—not to control them, but to honor them. I also stopped trying to work out like my husband or listening to anyone who doesn't understand the differences between male and female bodies. This book has been a proper education I wish I had many years ago, not only for my menopause journey, but I could have used this my entire life. I highly recommend it to all women of all ages.
My Five Top Takeaways
1. Hormonal Fluctuations Affect Performance and Recovery
Women's hormones (estrogen and progesterone) fluctuate throughout the menstrual cycle and during perimenopause/menopause. These fluctuations impact energy levels, muscle recovery, hydration, and body temperature regulation.
Men have relatively stable testosterone levels, supporting consistent muscle growth and recovery.
2. Fuel Utilization: Women Burn More Fat, Men Burn More Carbs
Due to estrogen's influence, women rely more on fat for fuel, especially during endurance activities.
Men tend to use carbohydrates more readily during exercise.
This means nutrition strategies should be adjusted—fast training or low-carb approaches may backfire for many women.
3. Muscle Mass and Strength Gains Differ
Men naturally have higher testosterone, contributing to greater muscle mass, strength, and power output.
Women can build muscle and strength effectively, too—but the rate is slower and requires different training and recovery protocols.
Women benefit greatly from heavy resistance training, particularly maintaining lean mass through menopause.
4. Thermoregulation and Hydration
Women are more prone to overheating due to hormonal effects on body temperature regulation. They also sweat less efficiently, leading to electrolyte imbalances during long or intense sessions.
Hydration strategies must be more individualized for women—plain water isn't always enough.
5. Injury Risk and Joint Stability
Women have a higher risk of joint injuries like ACL tears due to anatomical differences (e.g., wider hips, knee alignment) and hormonal effects on ligament laxity. This makes mobility work, strength training, and neuromuscular conditioning essential for injury prevention.
Men are more likely to suffer muscle injuries due to higher explosive output, but women need more joint-focused injury prevention.
It's widely accepted that men and women have different physiological needs, yet our workouts and nutrition plans have traditionally been designed with men in mind. It's time to shift this perspective, and this book serves as an excellent starting point for that change.
Food as a Signal, Not Just Fuel
Dr. William W. Li's Eat to Beat Your Diet took my understanding of nutrition to the next level. It's not just about calories in and calories out. It's about the information food gives your body.
His work helped me see food as a powerful ally in supporting metabolic health, hormonal balance, immune resilience, and even fat loss. He talks about "angiogenesis" (how the body grows new blood vessels) and how certain foods—like green tea, berries, and cruciferous vegetables—can help fight unhealthy fat gain and inflammation.
What I love most about Dr. Li's approach is that it empowers you. It's not about deprivation—it's about strategic nourishment.
My Five Takeaways
1. I Stopped Thinking of Food as the Enemy—and Started Seeing It as a Healing Tool
Dr. Li shifted my mindset completely. Instead of fearing food or obsessing over calories, I now ask: “What is this food telling my body to do?” I began choosing foods that actively support fat metabolism, immune strength, and hormonal balance—like green tea, berries, and cruciferous vegetables.
2. I Prioritized Foods That Activate My Body’s Fat-Burning Systems
One of the most powerful insights was that we all have fat-busting defense systems—like angiogenesis, the microbiome, and brown fat activation. I began incorporating foods that naturally support these systems, such as chili peppers, fermented foods, and omega-3 rich fish, helping me burn fat more efficiently without starving myself.
3. I Learned to Eat for My Metabolism, Not Against It
Instead of dieting to “slow things down” and cut back, Dr. Li taught me how to feed my metabolism. I embraced metabolically active foods like mushrooms, citrus, and leafy greens to keep my body in a fat-burning, health-enhancing state—even during menopause, when metabolism naturally slows.
4. I Made Peace With Fat—The Healthy Kind
His explanation of white fat vs. brown fat was a game-changer. I stopped fearing all body fat and started supporting the conversion of harmful white fat to brown fat through cold exposure and foods like pomegranates and healthy fats (like olive oil and avocados). That shift made my approach to health more balanced and sustainable.
5. I Focus on Adding In, Not Just Cutting Out
Rather than focusing on restriction, Dr. Li inspired me to think about what to add to my plate. Adding diverse, colorful, and functional foods helped me feel more energized, more satisfied, and more in control of my health journey—especially as a woman navigating hormonal shifts.
The Magic Happens in the Learning
So, what does all of this mean for me today?
It means I've made peace with being a lifelong student of my body. I read, I test, I observe. I celebrate the small wins—more energy, better recovery, a clear mind. I share what I learn because when women understand their bodies, they reclaim their power.
Every day, I grow a little more—physically, mentally, emotionally—by refusing to stay stuck in outdated ideas about how women "should" eat, train, or age. The science is evolving. So am I.
Final Thoughts
If you're in the thick of hormonal changes and wondering what's happening to your body, I want you to know that you're not broken—you need a new manual. Books like Roar and Eat to Beat Your Diet have become part of my growth toolkit. I revisit them often because, with every reread, I uncover something new.
Menopause isn't the end. It's a transformation. And with the correct information, it can be your most powerful chapter yet.
Let's Talk about it!
"I always provide my 100% honest opinions based on my personal experiences with menopause. I have dedicated the last two years to researching and training to become a coach, but I am not an expert and do not pretend to be one.
I am simply a participant in the menopause.”
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References
Sims, Stacy T. (2022).
ROAR (Revised Edition): Women Are Not Small Men: How to Eat, Train, and Perform to Your Unique Female Physiology.
Rodale Books.A foundational book that explains how women's hormones impact exercise, recovery, and nutrition needs differently than men.
Li, William W. (2023).
Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.
Balance/Hachette.
