Wellness Trends Tailored for Women

Insights from Mel Robbins’ podcast with Dr. Stacy Sims that might just change your routine (and your stress levels).

Let’s be honest—most of us don’t have time to waste on wellness trends that don’t actually work. As a working woman (and mom), I’m not chasing extremes—I’m chasing efficiency. I want to feel strong, healthy, and energized, but I also want to know that what I’m doing is actually worth the time and effort.

Fasting, cold plunges, cardio, lifting... it’s a lot. And honestly, I just want someone to tell me what works—especially for a woman in her 40s.

Enter Dr. Stacy Sims, PhD. She popped up in my feed at just the right time, and I’m so glad she did. Her approach is grounded, science-backed, and specifically tailored to women—hallelujah. After listening to her on Mel Robbins’ podcast episode, “The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy,” I couldn’t stop talking about it. I shared it with my friends, gave Scot a full debrief 😂, and now I’m sharing it here. Below are some of the biggest trends in wellness right now—and how to apply them in ways that actually work for a woman’s body.

A Quick Note Before We Dive In:

These takeaways are based on Dr. Stacy Sims’ research and the insights she shared during her interview with Mel Robbins. I’m essentially sharing my notes—what stood out to me, what felt doable, and what I found eye-opening.

There are so many incredible women in the fitness and wellness space, each with their own approach to what health looks like. Some align closely with Dr. Sims, others take a different path—and that’s the beauty of it. This is just one perspective, and it happens to be one that really resonated with me.

Who is Dr. Stacy Sims?

Dr. Stacy Sims is an exercise physiologist and nutrition scientist who’s spent her career focused on one essential truth: women are not small men. Most fitness and nutrition research is based on male bodies, yet women have different hormones, stress responses, and physiological needs. Her work breaks down the science of how our bodies actually function—through every life stage—and gives women practical, research-backed strategies to train, eat, and recover in ways that work for us. She also collaborates with Momentous on a few supplement formulations—including creatine and protein—so if her approach resonates with you, there are practical ways to try it out (we carry Momentous at Haskill Creek!).

Trend 1: Why Women Shouldn’t Work Out on an Empty Stomach

You’ve probably heard that working out fasted helps burn fat. But for women, especially post-35, Dr. Sims says that can backfire. Why? Because without fuel, your body spikes cortisol—your main stress hormone—which can increase fat storage, break down muscle, and leave you more fatigued than energized.

 Here’s the fix: eat something light 30–60 minutes before working out. You don’t need a full breakfast—just a few bites to signal to your body that it's supported.

 Quick pre-workout options:

• Protein coffee (espresso + protein powder + milk)

• Half a banana

• A few spoonfuls of Greek yogurt

• Small portion of overnight oats

 And don’t skip the post-workout fuel. Within 30–60 minutes, get in 20–30g of protein and some carbs. This helps lower cortisol, build muscle, and speed up recovery. Think: a protein smoothie, eggs + toast, or a yogurt + fruit bowl.

Trend 2: The Problem with Skipping Breakfast

Intermittent fasting can work—but most women are doing it in a way that works against them. Skipping breakfast and waiting until noon to eat? Dr. Sims says that pattern stresses your system, increases fatigue, and may slow your metabolism.

 Here’s how to do it in a more female-friendly way:

• Eat your first meal within 60 minutes of waking

• Wrap up meals within a 10-hour window, ideally 8 a.m. to 6 p.m.

• Front-load your carbs in the morning and early afternoon when your body can burn them efficiently

• Center protein at every meal—aim for 30–40g per meal to support muscle and hormone health

 Daily protein needs (🔗):

• Aged: 20-35: 0.6–1.0g of protein per pound of body weight 

• Age 35+ or peri/post menopause: 1.0-1.2g of protein per pound of body weight

• For a 150 lb woman, that’s about 90–150g per day or 150- 180g!  🤯

Set yourself up with a simple framework:

• Breakfast: Eggs or Greek yogurt + fruit + toast or oats

• Lunch: Protein (chicken, fish, lentils) + veggies + complex carbs

• Dinner: Protein + fiber-rich veggies, fewer starchy carbs

• Snacks: 1-2 high protein snacks (think cottage cheese, eggs, protein shake or bar, etc..)

Trend 3: You Don’t Need a Freezing Cold Plunge to Benefit

You don’t have to go full Wim Hof to get benefits from cold exposure. (Wim Hof is that guy who meditates shirtless on snowy mountaintops and sits in ice baths for fun.) For the rest of us, Dr. Sims says 55–60°F is plenty cold.

 What matters is that you shiver—this activates brown fat, a type of fat that helps regulate body temperature, burn calories, and support blood sugar balance.

 Cold plunge how-to:

• Temperature: 55–60°F (Whitefish Lake in winter is 37°F, just for perspective!)

• Duration: 3–5 minutes

• Frequency: 2–3x per week

 You’re not trying to suffer—you’re training your body to adapt to stress in a healthy, controlled way.

Trend 4: Cardio Isn’t Enough—Why Women Need to Lift Heavy

Let’s set the record straight: cardio has a place—especially for mental health. A long walk, a bike ride with a friend, anything that raises your heart rate while still letting you chat? That’s golden for mood and stress resilience.

 But if you want to build strength, bone density, and lean muscle (which all decline with age), lifting heavy is non-negotiable. The Tracy Anderson-style low-resistance, high-rep workouts just won’t get you there.

 Here’s how to make your strength training count:

• Choose a weight you can lift 6 times, with 2 reps in reserve (that’s your sweet spot)

• Move through sets with minimal rest to maximize efficiency

• Keep your sessions short and effective

 And when it comes to cardio, think sprints—not marathons:

• 30 seconds max effort (run, bike, row, kettlebell swings, etc.)

• Rest 2 minutes

• Repeat up to 5 times

• Do 2–3x per week

 Sprints build power, improve metabolic flexibility, and give you way more bang for your time.

Trend 5: Creatine Isn’t Just for Bulking—It’s Essential

Creatine has a reputation as a “bro” supplement, but Dr. Sims makes it clear: it’s one of the most well-researched, beneficial supplements for women—especially as we age.

 Here’s what creatine supports:

• Muscle strength and lean mass

• Brain function, cognition, and memory

• Recovery and energy production

• Hormonal support, including during menopause

• Bone health and cellular hydration

 How to use it:

• Dose: 3–5g per day

• Timing: Anytime—just be consistent

• Pro tip: Stir it into your morning coffee, smoothie, or protein shake (it’s tasteless)

 It’s not about bulking—it’s about building strength, sharpness, and resilience.

Trend 6: Saunas Do More Than Detox

Sure, saunas make you sweat. But Dr. Sims wants you to think beyond 'detox.' Regular sauna sessions can improve cardiovascular health, reduce inflammation, support hormone balance, and aid in muscle recovery. 

Whether you’re into infrared or traditional dry saunas, both are beneficial. The key is consistency.

 Here’s how to use them effectively:

• Infrared sauna: 125–140°F for 20–30 minutes

• Traditional sauna: 175–195°F for 15–20 minutes

• Frequency: 3–4x per week

 Think of it as a passive workout for your heart, hormones, and mood.

Final Thoughts: Training Your Body to Handle Stress

If there’s one thing Dr. Sims makes crystal clear, it’s this: everything we do—from lifting to cold plunges to nutrition—is about helping our bodies become better at handling stress. Whether it’s a tough workout, a stressful meeting, or a chaotic household, your body adapts through intentional effort.

 Cold plunges help train your nervous system. Lifting weights helps build muscle and strength that protect you as you age. Protein intake and recovery lower inflammation and rebuild your system. Even long walks with a friend—those count. All of it is resilience training.

 And here’s the most important reminder she shares: you don’t have to do everything, especially all at once. Change is hard. It happens gradually. Start with one thing. Be consistent. Build from there.

This isn’t about perfect. It’s about progress—tailored to you.

Mention this blog post in the store to get 15% off your next Momentous purchase!

Don’t live in Whitefish, but want to continue to support Haskill Creek?  

If you are interested in any of the Momentous products that Dr. Sims recommends, but can’t come into Haskill Creek (I personally have started taking the Peri & Post Menopause Support Stack), you can still shop online while supporting small business by entering the code HASKILLCREEK at checkout for 15% off your order!