4 Surprising Health Truths Every Woman 40+ Should Know — Backed by Dr. Stacy Sims’ Research
Why “Women Are Not Small Men” Actually Matters
If you’ve ever felt confused by health advice, you’re not alone. One week fasting is the answer. The next week it’s blamed for hormone chaos. Most of this confusion comes from one big issue: much of the health and fitness research we’ve been given was built around male physiology.
Exercise physiologist Dr. Stacy Sims summed it up best: women are not small men.
Women’s bodies respond differently to training, nutrition, and stress — especially in our 40s and beyond. When we follow advice that doesn’t account for hormonal changes, fluctuating energy, and recovery needs, progress stalls. Or worse, we feel more tired, inflamed, and frustrated.
Below are four science-backed truths I use in my coaching to help women 40+ train smarter, feel stronger, and protect their long-term health.
1. Fasted Workouts Often Do More Harm Than Good
Intermittent fasting and fasted cardio are often marketed as “healthy,” but for many women — especially in perimenopause — they can backfire.
Women naturally have higher cortisol levels in the morning. Adding a fasted workout on top of that stress can push cortisol even higher, making it harder to recover, build muscle, and regulate hormones.
Instead of skipping fuel, a small amount of protein (and carbs when needed) before training tells your body it’s safe and supported. This leads to better workouts, better recovery, and better results — not stalled progress.
Bottom line: Fueling before training isn’t a setback. It’s a strategy.
2. Most Women 40+ Aren’t Eating Enough Protein
The protein recommendations many women follow are based on minimum survival needs — not optimal health or strength.
As we age, our bodies become more resistant to building and maintaining muscle. This means we need more protein, not less. Adequate protein supports muscle, bone density, metabolism, and even brain health.
A practical starting point:
Aim for 30–40g of protein per meal
Prioritize protein after workouts
Spread intake evenly across the day
Protein isn’t just for muscle — it’s foundational for aging well.
3. Long Cardio Isn’t the Answer — Strength and Intensity Are
Many women default to long, moderate workouts thinking they’re doing the “right thing.” Unfortunately, this approach can increase fatigue, raise stress hormones, and contribute to muscle loss over time.
Instead, Dr. Sims’ research supports a polarized approach:
Lift heavy to support muscle and bone
Short bursts of true intensity (HIIT or sprints)
Easy recovery days to allow adaptation
This type of training sends a strong signal to your nervous system and body to adapt — rather than slowly break down.
More isn’t better. Smarter is better.
4. Bone Health Can Improve in Minutes a Day
Bone loss is a real concern for women as estrogen declines. While strength training is essential, impact matters too.
Simple jump training — just a few minutes a day — has been shown to significantly improve bone density in the hips and spine. The impact stimulates bone-building cells in a way lifting alone can’t.
Short, intentional stress creates powerful results.
Train With Your Body — Not Against It
The biggest takeaway from Dr. Stacy Sims’ work is simple: women’s bodies have different rules — and those rules change over time.
When you train, fuel, and recover in a way that respects your physiology, progress feels easier. Strength improves. Energy returns. Confidence follows.
You don’t need to do more.
You need to do what’s right for this season.
If you’re ready to stop guessing and start training with intention, that’s exactly what I help women do.
This article is informed by the research and teachings of Dr. Stacy Sims and translated into practical coaching strategies for women 40+ by Jared Seaton in addition to his own research, experience, and knowledge
