Mastering Women’s Health: Protein, Hormones, Sleep, Brain Health and Strength Training

We’re not taught how to train for our cycle.
We’re not taught how to eat for our hormones.
We’re not taught how our brains change – through menopause, pregnancy, or even monthly shifts.
But we should be.

This week’s episode is a powerful roundtable of experts who are rewriting the script on women’s health – not with trends, but with evidence, nuance, and real-life wisdom. Because the truth is, we don’t need more restriction or more hustle. We need education. Compassion. And space to evolve.

In this masterclass conversation, I’m joined by some of the world’s leading minds on women’s performance, pelvic health, nutrition, and cognition – including:

Dr. Stacy Sims – exercise physiologist, menopause educator, and voice behind “Women Are Not Small Men”

Kate Tolo – strength and conditioning coach bridging mindset and movement

Dr. Rena Malik – urologist and pelvic health expert breaking taboos with clarity

Drs. Ayesha & Dean Sherzai – neurologists on a mission to end Alzheimer’s and promote brain resilience

We explore:
The biggest misconceptions about protein and training for women
Why Zone 2 cardio and strength work are non-negotiables
The overlooked power of the pelvic floor (and how to protect it)
What women actually need in midlife – from mindset to muscle mass
And how sex, stress, and social roles shape our health more than we think
This isn’t just a masterclass – it’s a myth-busting, life-affirming download that every woman deserves to hear. Whether you’re in your 20s or your 60s, these insights will change the way you think about your body.

Love,
Sarah Ann 💛

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If you enjoyed this episode you might also like:

How to Prevent Alzheimer’s and Boost Your Brain Health with These PROVEN Foods | The Brain Docs

Expert Tips from 5 Leading Doctors and How to Use Food as Medicine: Gut Health Masterclass

Dr. Stacy Sims on Perimenopause & How to Manage Symptoms | Fitness and Nutrition for WOMEN

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Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

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Highlights:
00:00 – Intro
02:38 – Why Standard Nutrition Guidelines Fail Women
04:22 – Protein Needs for Women: Science vs. Myths
05:13 – Designing the Ideal Plate for Female Physiology
06:33 – How Mindset Shapes Nutritional Metabolism
08:16 – Daily Protein Timing and Carb Balance Explained
13:59 – Zone Two Training: Misapplied Advice for Women?
20:28 – Strength Training Across Women’s Lifespan
23:01 – Adapting Exercise for Perimenopause and Beyond
33:17 – Hormonal Cycles, Cravings, and Graceful Eating
34:42 – What a Healthy Pelvic Floor Looks and Feels Like
35:34 – Pelvic Floor Health and Sexual Wellbeing
35:56 – Kegels, Coordination, and Pelvic Muscle Balance
42:28 – Women’s Supplement Guide: What Science Supports
54:49 – Brain Health, Empathy, and Gendered Neurology

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