Book Review: ROAR by Dr. Stacy Sims, PhD
- 2 days ago
- 2 min read
Dr. Stacy Sims’ ROAR has earned its status as a cornerstone in women’s physiology — and deservedly so.
It’s one of the first mainstream texts to overturn outdated, male-centric exercise science and state plainly:Women are not small men.
This book is a recalibration of decades of fitness and nutrition advice that never accounted for the hormonal, metabolic, and neurological realities of the female body.
Sims blends exercise physiology, endocrinology, and clinical experience to show women how to train, fuel, and recover in ways that honor their biology.
What the Book Gets Right
1. Hormones Drive Performance — Not Willpower
Sims explains how estrogen and progesterone affect temperature regulation, fluid balance, metabolism, tendon elasticity, and recovery throughout the menstrual cycle. These fluctuations aren’t inconveniences — they’re predictable patterns that, when understood, become strategic advantages.
She teaches women how to adjust training intensity, hydration, and nutrition across their cycles, turning frustration into clarity.
2. Protein and Strength Training Are Non-Negotiable
One of the book’s strongest contributions is its explanation of why women need:
more protein than traditional guidelines suggest
dedicated resistance training
progressive overload for bone density, connective tissue health, and metabolic strength
If you’ve ever wondered why “just do more cardio” doesn’t work the same for women, Sims offers the physiology behind it.
3. Perimenopause and Menopause Are Not a Decline
This may be the most liberating part of ROAR.
Sims reframes midlife not as breakdown, but as a physiological transition that requires smarter, more intentional training.
She shows how perimenopausal and menopausal women respond beautifully to:
heavy resistance training
high-intensity intervals
proper fueling and recovery
Her message is clear: Women can be strong, powerful, and metabolically healthy at every age — with the right strategy.
4. Hydration, Salt, and Carbohydrates Actually Matter
Sims also breaks down the female-specific science behind hydration and electrolytes. Women lose sodium differently, dehydrate faster in heat, and require different fueling approaches than men.
This section is practical, immediately actionable, and helps women avoid the performance crashes that come from generic advice.
Where the Book Has Limits
ROAR is exceptional, but it is written through a performance-athlete lens.Women seeking general wellness may feel some sections are more intense than necessary.
From a functional medicine perspective, the book could go deeper into:
micronutrient needs
chronic stress and adrenal physiology
cognitive and emotional changes in perimenopause
nervous-system regulation
These are areas where holistic models can expand the conversation.
Bottom Line (and My Added Takeaway)
ROAR is essential reading for women who want to understand their physiology rather than battle it.
It gives women permission — and science — to train and fuel according to their hormonal reality, not outdated guidelines built on male data.
For the average career woman, this book becomes a template rather than a rigid protocol.The real-life application looks like:
starting slowly
focusing first on form
building strength progressively
increasing protein intake
honoring changing hormonal patterns, especially in perimenopause
supporting the mind and nervous system as much as the muscles
