There’s a lot of noise right now about syncing your training and nutrition with your hormones. Some of it might sound empowering, but honestly, it’s often confusing. Most importantly, it isn’t backed by strong science. The SIMPLE Method aims to help provide women with a simple solution that is backed by science.
What you’re about to read is not another set of rules or a hormone-based “hack.” It’s something far more valuable: a method grounded in what we already know works. What has worked for decades. What is still being tested and confirmed in real studies with real women. I developed the SIMPLE Method, and it’s the exact framework I’ve used to guide my own training and weight loss process for over 30 years.
As I write this, I’m 53 years old, postmenopausal, and still training hard as an ultra endurance cyclist. I also run for fun, lift weights to build muscle and strength, and engage in other outdoor activities such as hiking, snowboarding, stand-up paddle boarding and the list goes on.
I’m coaching women doing the same. We’ve been through the physical changes, the emotional frustration, and the diet culture nonsense, and we’ve seen what actually works long-term.
Spoiler: it’s not hormone-based training or magical macro-based diets or super supplement stacks. It’s what you’re about to read.
The Problem With the So-Called “New Science”
Let’s clear something up. The recent surge of interest in women’s health and hormones isn’t a bad thing. But the way it’s being delivered? That’s a different story.
What’s often presented as “new science” is actually just old ideas repackaged, pulled from narrative reviews (expert opinions, not original data), cherry-picked for dramatic effect, and shared on social media without any real context. That’s not science. That’s marketing.
As Dr. Stuart Phillips recently said in response to a misleading menopause post: “Science is reduced to soundbites. We must demand that claims cite original research, not just recycled opinions.” He’s right. We need to stop mistaking repetition for truth and start asking better questions.
Introducing the SIMPLE Method
This method isn’t about trends. It’s about training smarter, eating well, and staying consistent, especially through the real-life changes that women face. Whether you’re in your 30s and frustrated, or in postmenopause like me, this framework gives you a place to start without getting overwhelmed.
Let’s break it down:
S = Setup
Change starts with setup. Not massive overhauls, but small, 5-minute actions that reduce decision fatigue and increase clarity. Setting up your meals, your training schedule, your environment, your tech and whatever gives you structure without stress. You don’t need willpower. You need systems.
I = Implement
How will you engage with the process? Will you track? How will you create accountability? Can you lean into coaching or will you stay independent? Your level of interaction matters. This step helps you decide what kind of support you need, instead of blindly following plans that don’t match your reality.
M = Mindset
You don’t need “positive vibes.” You need perspective. Mindset isn’t about feeling great all the time; it’s about staying grounded when things wobble. Expect resistance. Expect failure. Build a mindset that’s ready to navigate, not avoid.
P = Perseverance
Progress takes time. Plateaus are part of the deal. Sustainable change happens when you stop rushing and start showing up for the process. Breathe. Stop comparing. You are not behind. You are rebuilding.
L = Lifestyle
This isn’t a diet. It’s a lifestyle shift. That means small, repeatable actions you can keep doing in your real life and not perfect days or perfect macros. That means sleep, hydration, movement, joy. The boring basics are what win.
E = Evolve
No plan should be static. You’ll adapt. Your needs will shift. This final step is about reflecting. Ask yourself what’s working, what’s not, what needs adjusting. No guilt. No “wrong”. Just evolution.
Why the SIMPLE Method Works for Women at Every Stage
Unlike hormone-based hype, the SIMPLE Method is backed by real research. It reflects the growing work of scientists like Dr. Alysha C. D’Souza, Dr. Kirsty Elliott-Sale, and Dr. Alyssa Olenick. Their research is consistently supported and shared by Dr. Stuart Phillips, one of the most trusted names in exercise physiology.
Their studies show that women do not need to train differently across their cycle to see results. That menopause doesn’t mean metabolic collapse. That resistance training and consistent behavior matter more than syncing with hormone charts.
This method doesn’t reject your biology. It just doesn’t overcomplicate it.
Tired of the Trends? You’re Not Alone
If you’ve felt overwhelmed, burned out, or ashamed because someone told you you’re doing it wrong—you’re not alone. This space is full of confusion, and the people who speak the loudest aren’t always the ones telling the truth.
This guide is your quiet rebellion. It’s the return to logic, evidence, and doable actions that respect your time, your brain, and your lived experience.
How to Use the SIMPLE Method Framework
You can start this today—because it’s simple to start. Take one letter per week. Reflect on what it means in your life. Adjust your habits one small piece at a time.
If this resonates, keep practicing. Come back to the letters when life shifts. Repeat them as needed. This isn’t about doing it perfectly. It’s about building a system that helps you stay steady through change.
It’s not rigid. Double up on a letter. Take your time—but stay engaged. If you stray, you’ll lose track. And you know how easy it is to lose track when you’re juggling a full life.
Here’s a printable template you can use to keep it all visible and manageable: DOWNLOAD PDF HERE
SIMPLE Weekly Focus Template
| Week | Letter | Meaning | Focus Task |
|---|---|---|---|
| 1 | S | Setup | Set up your environment. Plan meals, schedule workouts, and clear distractions. |
| 2 | I | Implement | Decide how you’ll engage. Will you track, check in, or reflect daily? |
| 3 | M | Mindset | Notice your self-talk. Reframe setbacks. Practice realistic encouragement. |
| 4 | P | Perseverance | Stick with your process. Expect plateaus. Remind yourself why you started. |
| 5 | L | Lifestyle | Choose one habit to anchor: sleep, hydration, walking, or prep time. |
| 6 | E | Evolve | Reflect. What worked? What didn’t? What will you carry forward next week? |
Want to go deeper? Use this table as a journaling prompt each week. Expand your reflections in a notebook or digital doc to help you stay engaged and aware as you work through the process.
Not Sure Where to Start?
If you are feeling a bit lost and you’d rather not do this alone, I lead a weekly virtual group for mature women called FitHER Midlife Coaching. We use the SIMPLE Method in real time, together. Each session we touch on parts of the SIMPLE Method—sometimes intentionally, sometimes naturally—as we navigate real-life training, mindset, and midlife shifts. The program evolves with you. There are no hard rules or “must dos”. Everything is personalized, and backed by science.
If you’d like to learn more, you can book a free 1:1 virtual call with me. No pressure. Just a conversation to see if it feels right for you. Or we can just start with an email chat. Connect with me here.
Final Thought
Science is a tool for truth and not just another sales tactic. You deserve better.
Weight loss doesn’t need to be hard, restrictive, or hormone-based to work. It needs to be SIMPLE. It needs to be sustainable, grounded, and built around your real life.
If you’ve felt overwhelmed or discouraged by everything out there, I hope this gave you something solid to stand on. You don’t need another trend. You need a path that actually respects you.
💬 Have thoughts, questions, or just want to share what’s resonating with you? I’d love to hear it. Drop a comment below. I will read and respond to every one.
Bonus: How to Spot Fake Science in Fitness and Weight Loss
Here’s how to protect yourself from misleading claims:
- If it doesn’t cite original peer-reviewed research, be skeptical.
- If it relies on narrative reviews or cherry-picked studies, pause.
- If it sounds dramatic, urgent, or revolutionary then it probably isn’t.
- If someone says “the science now proves,” ask which science.
- If it shames your past effort or demands restrictive protocols and perfect tracking, walk away.
Here’s my list of suggested female scientists in women’s health to follow:
Alysha C. D’Souza
Graduate Student, McMaster University
Research focus: Menstrual cycle physiology and resistance training
Google Scholar: https://scholar.google.com/citations?user=p3NOgSAAAAAJ
Dr. Kirsty Elliott-Sale
Professor of Female Endocrinology and Exercise Physiology, Manchester Metropolitan University
Research focus: Female sex hormones, menstrual cycle, oral contraceptives, and exercise performance
Weblink or profile: https://www.mmu.ac.uk/sport/staff/profile/dr-kirsty-elliott-sale
Dr. Alyssa Olenick
Exercise Physiologist, Postdoctoral Researcher, University of Colorado Anschutz Medical Campus
Research focus: Exercise metabolism, endurance and strength training in women, and sex-based differences in exercise science
Weblink or profile: https://www.doclyssfitness.com/about and https://www.thelyssmethod.com/
Dr. Lauren M. Colenso-Semple
Co-author on multiple studies related to sex-based differences in exercise performance
Affiliated with McMaster University
Website: https://www.drlaurencs.com/ and Google Scholar: https://scholar.google.com/citations?user=shZquBUAAAAJ&hl=en
Mai Wageh
PhD Candidate, McMaster University
Research focus: Hormonal variability and training adaptation
Women’s Health Research Profile: https://womenshealthresearchcluster.com/profile/mai-wageh/ and Google Scholar: https://scholar.google.com/citations?user=vhbXQA0AAAAJ&hl=en
Dr. Jennifer S. Williams
Postdoctoral Fellow, University of Toronto
Research focus: Hormone effects on female physiology
Profile: https://scholar.google.com/citations?user=5GkmFFMAAAAJ&hl=en
Dr. Alannah K. A. McKay
Researcher in systems physiology of the menstrual cycle and contraceptives
Affiliated with Australian Catholic University
Google Scholar: https://scholar.google.com.au/citations?user=a2EXGEQAAAAJ&hl=en
