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

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

https://youtu.be/HKEvPm11R3o?si=hlJCm2O9H0iEn_mp

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

https://www.youtube.com/watch?v=0dYuR7cobfk

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

https://youtu.be/hsaGZXiEbNs?si=pz4NuxQNUsWsABla

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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:

Intro (00:00)

Why Standard Nutrition Guidelines Fail Women (00:48)

Protein Needs for Women: Science vs. Myths (01:44)

Designing the Ideal Plate for Female Physiology (02:35)

How Mindset Shapes Nutritional Metabolism (03:55)

Daily Protein Timing and Carb Balance Explained (05:38)

Zone Two Training: Misapplied Advice for Women? (11:22)

Strength Training Across Women’s Lifespan (17:50)

Adapting Exercise for Perimenopause and Beyond (20:23)

Hormonal Cycles, Cravings, and Graceful Eating (30:39)

What a Healthy Pelvic Floor Looks and Feels Like (32:04)

Pelvic Floor Health and Sexual Wellbeing (32:56)

Kegels, Coordination, and Pelvic Muscle Balance (33:18)

Women's Supplement Guide: What Science Supports (39:50)

Brain Health, Empathy, and Gendered Neurology (52:11)

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Let’s be friends!

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