Last night, I had the pleasure of hearing Dr Stacy Sims in conversation with Sarah Grynberg at the Melbourne Recital Centre — and it was such a powerful reminder of why it’s so important that we keep prioritising our health as women over 50.
I’ve been following Dr Sims’ work for around ten years. I’ve read both her books, completed the beta round of her Menopause for Athletes course, and I credit her for helping me train for and complete my Ironman triathlon. At the time, I was in the later stages of perimenopause and didn’t understand what was happening to my body. I’d fallen into a disastrous heap of overtraining and exhaustion, despite doing “everything right.”
Her science-based female centred approach helped me see things differently. I adjusted my training, prioritised recovery and fuelled more strategically – and it made all the difference.
Hearing her speak live felt like coming full circle – a reminder that thriving after 50 isn’t about one magic secret or supplement. It’s about understanding your body, respecting its changes and then combining strategies that support you as the unique woman that you are.
The Real Energy Equation
Dr Sims opened with a message I couldn’t agree with more: consistency is everything.
Energy and vitality aren’t built in a week; they’re created by the daily choices that strengthen your foundations – sleep, movement, nutrition and community (and I’ll add mindfulness).
Her insights echoed my own philosophy perfectly:
- Sleep is non-negotiable. When sleep isn’t good, everything else feels harder – mood, metabolism, and motivation all take a hit. If you aren’t sleeping well, work on your sleep hygiene and seek help if necessary.
- Exercise needs both strength and intensity. Strength training protects muscle, bone, and brain health, while short bursts of high-intensity work improve insulin sensitivity and mental clarity.
- Nutrition is about nourishment, not restriction. Prioritising protein and fibre supports muscle preservation and gut health – two essentials for thriving after 50.
- Connection is medicine. Surrounding yourself with women who understand what you’re experiencing boosts both mindset and longevity. Don’t do it alone.
Hormones – Awareness Over Fear
Dr Sims reminded us that women experience five major hormonal transitions across a lifetime – and every one affects every system of the body.
Hormones influence everything from sleep and stress response to metabolism and cognitive function. Her advice was clear: don’t be afraid of menopause but be aware of it.
That awareness gives us power. When we understand how our bodies are changing, we can adapt – making tweaks to how we eat, train and recover so we work with our physiology instead of fighting against it.
“Use It or Lose It”
One of the most interesting takeaways for me was about muscle. Fast-twitch fibres (the ones responsible for power and speed) degenerate with age and can’t be restored once lost.
It’s confronting, but I think it’s also a great incentive. We must keep (or start) training for strength and intensity if we want to protect our independence, vitality and energy as we age.
Lifting heavy is the goal, but as Dr Sims emphasised, it’s a journey. Start where you are and gradually progress. You want to create a stimulus to build muscle but avoid injury.
MHT, GLP-1s, and Supplements: The Science and the Sense
Dr Sims also discussed topics that come up often with my clients – menopausal hormone therapy (MHT), GLP-1 medications and supplements.
- MHT can help manage symptoms but isn’t yet proven to prevent chronic illness such as heart disease or dementia. Exercise, however, offers greater benefits for both heart and brain health.
- GLP-1 medications can support weight loss, but without resistance training and adequate protein, they accelerate muscle loss and slow metabolism. This is where health coaching and behaviour-change support become vital – to build sustainable habits that last long after the medication.
- Supplements like creatine monohydrate and vitamin D3 are backed by strong evidence, while Dr Sims reminded us (with a smile) that “gummies are not good for you” in any form!
For sleep, her practical tip stood out: utilising magnesium threonate and L-theanine and start unwinding around 9 pm can help align with your natural melatonin peak and support better rest.
Wearables
Dr Sims also cautioned that most wearable algorithms are based on male data and that sleep stages are often not accurately represented. The takeaway: use wearables to notice trends over time, not to judge yourself day-to-day. As Sarah said – she found herself changing her attitude dependent on what her wearable was saying. It’s important to listen to your body not just your wearable.
Empowerment
The evening was such a great reminder that thriving over 50 isn’t about extremes. It’s about adapting to our changing bodies, making effective tweaks and creating a holistic lifestyle that works for us.
There’s no single solution – mostly it’s just consistent actions that align with what your body truly needs.
As Sarah Grynberg beautifully said, the goal is to empower women to live their greatest life.
That’s exactly my goal in everything I do to support women over 50 – to help women understand their bodies, harness their energy and build the habits that make them feel strong, confident and unstoppable in their Power Era.
Shine Bright
Tania