Healthy Her

In this episode, host Amelia Phillips and elite fitness coach Sharelle Grant discuss one of the biggest frustrations in midlife health: how to lose body fat without sacrificing the muscle that keeps us strong, energetic and metabolically healthy.
For most people, weight loss, whether from calorie restriction, GLP-1s, more cardio or “clean eating”, comes with an unwanted side effect: muscle loss. In some cases, women can lose almost as much muscle as fat, leaving them smaller, softer, more tired and metabolically worse off.
But there’s one sport that has quietly mastered the holy grail of body composition: losing fat while building muscle. Love it or hate this sport is refining the science of body recomposition, how to strip fat while preserving and even growing lean tissue. In this episode, Amelia and Sharelle unpack the strategies used and, more importantly, how everyday women can adapt them in a sustainable, healthy way, without extreme dieting or burnout.
If you’ve ever felt that weight loss just leaves you weaker rather than fitter, this conversation will completely reframe how you approach fat loss.
About the Guest
Sharelle Grant is a registered nurse and midwife turned elite fitness coach, FMG Sports Model/Bikini Pro athlete, and the founder of Women’s Health Movement, a global coaching platform that has helped thousands of women transform their bodies through evidence-based strength training, smart nutrition and sustainable habits.
With a large international following on Instagram, Sharelle is known for cutting through fitness myths and empowering women to build muscle, lose fat and feel strong and confident at any age. She blends her clinical health background with real-world body recomposition expertise, making her one of the most trusted voices in women’s fitness today.
WHM Training App (7-day free trial included) https://womenshealthmovement.com/app/
WHM Online Coaching https://womenshealthmovement.com/coaching/
Follow Sharelle on Instagram: https://www.instagram.com/sharellegrant/m
About the host:
Amelia Phillips is an exercise scientist, nutritionist, and published researcher (BSc, MNut) with a career spanning 26 years in health. She is the co-founder of Vitality360, a functional health platform that helps people gain deep insights into their health and make targeted changes for lasting vitality.

A respected media presenter, Amelia has been featured on Channel 9’s hit show Do You Want to Live Forever? and is dedicated to helping people build a life of energy, connection, and purpose at any age or stage of life.
Instagram: @_amelia_phillips
Have a question? Email: [email protected]
Find out more at: www.ameliaphillips.com.au
Discover Vitality360: https://v360.health
CREDITS
Host: Amelia Phillips
Guest: Sharelle Grant Audio Producer: Darren Roth
Music: Matt Nicholich Production Partner: Nova Entertainment Pty Ltd
Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information

See omnystudio.com/listener for privacy information.

In this Best-of Summer Series of Healthy Her, host Amelia Phillips and biochemist Dr Libby Weaver discuss how midlife for mums can feel like you are holding up the sky. In this raw and honest episode they discuss some breakthrough reframes (three in particular) that help you manage stress effectively. They discuss the biochemistry involved, how our thoughts really do dictate our biochemistry, and Dr Libby and Amelia open up about their own struggles with stress.
About the guest:
Dr. Libby Weaver is one of Australasia’s leading nutritional biochemists, a bestselling author of 13 books (including one titled The Invisible Load), an international speaker and founder of Bio Blends – a range of high-quality, food-based nutritional supplements designed to support real results. With a PhD in biochemistry and over 20 years in clinical practice, Dr. Libby is known for helping women understand the link between nutrition, hormones, stress, and emotional wellbeing.
Visit Dr Libby's Website https://drlibby.com/
Dr Libbys brand new book Fix Iron First: https://www.booktopia.com.au/fix-iron-first-dr-libby-weaver/book/9781067067601.html
Dr Libby's new supplement -Bio Blends Iconic Iron: https://www.bioblends.com/products/iconic-iron
Dr Libby's Book, Rushing Women's Syndrome: https://www.booktopia.com.au/rushing-woman-s-syndrome-libby-weaver/book/9781401978150.html
Follow Dr Libby on instagram: https://www.instagram.com/drlibby/
About the host:
Amelia Phillips is an exercise scientist, nutritionist, and published researcher (BSc, MNut) with a career spanning 26 years in health. She is the co-founder of Vitality360, a functional health platform that helps people gain deep insights into their health and make targeted changes for lasting vitality.

A respected media presenter, Amelia has been featured on Channel 9’s hit show Do You Want to Live Forever? and is dedicated to helping people build a life of energy, connection, and purpose at any age or stage of life.

Instagram: @_amelia_phillips
Have a question? Email: [email protected]
Find out more at: www.ameliaphillips.com.au
Discover Vitality360: https://v360.health
CREDITS
Host: Amelia Phillips
Guest: Dr Libby Weaver Audio Producer: Darren Roth
Music: Matt Nicholich
Production Partner: Nova Entertainment Pty Ltd
Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information

See omnystudio.com/listener for privacy information.

In this Best-of Summer Series of Healthy Her, host Amelia Phillips and world renown exercise physiologist Dr Stacy Sims dives into targeted nutrition for the holy grail, which is nutrition to lose bodyfat but build muscle strength. So often when people go on a fat loss mission, they can accidentally lose muscle at the same time. It does not have to be this way. They also discuss the confusing topic of whether prolonged overnight fasts are helpful or harmful for women and why.
Dr Stacy will be touring Australia with Sarah Grynberg, find out more here: https://fane.com.au/taking-the-stage-dr-stacy-sims-and-sarah-grynberg-announce-new-australian-tour-dates/
Dr Stacy Instagram: https://www.instagram.com/drstacysims/
Sign up to Dr Stacys Newsletter: https://www.drstacysims.com/generic_optin
Dr Stacy's protein coffee recipe: Scroll down.
About the guest:
Dr Stacy Sims is a world-renowned exercise physiologist, nutrition scientist, and speaker who specialises in female-specific training, performance, and hormonal health (she was recently on the Mel Robbins Podcast). She completed her postdoctoral research at Stanford University, focusing on sex differences in environmental and nutritional physiology.
She has over 20 years of experience helping women optimise fitness, recovery, and longevity, and is the author of ROAR and Game Changers, books that empower women to train smarter. Stacy is recognised internationally for translating complex science into practical strategies for women of all ages, She has almost 1 million followers on instagram and a very popular educational newsletter.
About the host:
Amelia Phillips is an exercise scientist, nutritionist, and published researcher (BSc, MNut) with a career spanning 26 years in health. She is the co-founder of Vitality360, a functional health platform that helps people gain deep insights into their health and make targeted changes for lasting vitality.

A respected media presenter, Amelia has been featured on Channel 9’s hit show Do You Want to Live Forever? and is dedicated to helping people build a life of energy, connection, and purpose at any age or stage of life.
Instagram: @_amelia_phillips
Have a question? Email: [email protected]
Find out more at: www.ameliaphillips.com.au
Discover Vitality360: https://v360.health
Dr. Stacy Sims Protein Coffee Recipe
Ingredients:
8–10 oz freshly brewed coffee (can be hot or cold; espresso + milk is also popular)
1 scoop (25–30 g) complete protein powder (whey isolate or a well-formulated plant-based blend with all essential amino acids, especially leucine)
Optional add-ins for enhanced benefits:

1 tsp MCT oil or grass-fed ghee (brain fuel and satiety)
A pinch (¼ tsp) Ceylon cinnamon (blood sugar support)
A dash of Himalayan (pink) salt (hydration and adrenal support)
Optional: unsweetened almond or oat milk for creaminess
For cold or grab-and-go versions:

Stir or blend protein powder with cold milk (or plant-based milk), then add a double shot of espresso. Chill overnight for a ready-made drink
Method:
Brew your coffee.
Combine coffee with protein powder (and optional ingredients) in a blender—blending ensures smooth texture and better absorption .
Blend until frothy and well-mixed.
Enjoy within 30–60 minutes of waking—it aligns with natural cortisol rhythms, helping stabilize energy and support muscle protein synthesis .
Why This Recipe Works for Women
Sustainable energy + less crash: Combining protein with caffeine helps blunt cortisol spikes and prevents those shaky jittery responses we often get from coffee alone .
Muscle preservation + training support: Leucine-rich protein early in the day supports muscle recovery and metabolism—especially important for active women or those navigating hormonal transitions .
Hormone-friendly routine: Enjoying protein coffee as soon as you wake sets a physiological tone of “fed and safe,” which can improve energy, reduce cravings, and enhance mood—less fatigue, more focus.
CREDITS
Host: Amelia Phillips
Guest: Dr Stacy Sims Audio Producer: Darren Roth
Music: Matt Nicholich Production Partner: Nova Entertainment Pty Ltd
Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information

See omnystudio.com/listener for privacy information.

In this Best-of Summer Series of Healthy Her, host Amelia Phillips is joined by hormone specialist Dr Carrie Jones to unpack the most effective, science-backed ways to manage perimenopause symptoms if you are not on HRT. Whilst HRT is the gold standard treatment, for those that are not able to, or not ready, they unpack the many other ways to manage common symptoms, especially in early-stage peri. From headaches to night sweats, hot flushes and mood swings to brain fog and sleep struggles, you’ll discover practical tools that actually work, plus how to know when it might be time to consider HRT down the track. If you're starting to notice peri symptoms, this episode is for you.
About the guest:
Dr Carrie Jones, affectionately known as the ‘Queen of Hormones,’ is a Naturopathic Physician, educator, and Menopause Society Certified Practitioner with more than 20 years of clinical experience. She’s the former Medical Director of the DUTCH Test, hosts her own podcast, Hello Hormones, and has built an audience of over 200k on Instagram by breaking down complex hormone science into simple, actionable advice.
Follow Dr Carrie on Instagram: https://www.instagram.com/dr.carriejones/
Listen to Dr Carries Podcast Hello Hormones: https://open.spotify.com/show/0QMOu9ma6Xljf5omizAhNz?si=4b7ad8b12ca4449e
About the host:
Amelia Phillips is an exercise scientist, nutritionist, and published researcher (BSc, MNut) with a career spanning 26 years in health. She is the co-founder of Vitality360, a functional health platform that helps people gain deep insights into their health and make targeted changes for lasting vitality.

A respected media presenter, Amelia has been featured on Channel 9’s hit show Do You Want to Live Forever? and is dedicated to helping people build a life of energy, connection, and purpose at any age or stage of life.

Instagram: @_amelia_phillips
Have a question? Email: [email protected]
Find out more at: www.ameliaphillips.com.au
Discover Vitality360: https://v360.health
CREDITS
Host: Amelia Phillips
Guest: Dr Carrie Jones Audio Producer: Darren Roth
Music: Matt Nicholich
Production Partner: Nova Entertainment Pty Ltd
Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information

See omnystudio.com/listener for privacy information.

In this Best-of Summer Series of Healthy Her, host Amelia Phillips and neuroscientist Paul Taylor discuss the proven strategies to hack your brain into feeling more motivated. These strategies are based on research around the neuroscience of behaviour change, and when done correctly will make exercise (or at least getting out the door TO exercise) feel a whole lot easier.
Marcus Pearce episode (with Exceptional Life Quiz): https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000701729309
Previous episode with Paul: Is Mummy Brain a real thing? https://podcasts.apple.com/au/podcast/healthy-her/id1477160157?i=1000463803138
Discover your values online assessment: https://personalvalu.es/
About the guest:
Paul Taylor is a sought after neuroscientist, keynote speaker, exercise physiologist, author of the book Death By Comfort. He is also about to be awarded his PhD in Psychology.
Book: https://www.booktopia.com.au/death-by-comfort-paul-taylor/book/9781922611505.html
Website: https://www.paultaylor.biz/
LinkedIn: linkedin.com/in/paultaylor1971/
Instagram: @paultaylor.biz
About the host:
Amelia Phillips is an exercise scientist, nutritionist, and published researcher (BSc, MNut) with a career spanning 26 years in health. She is the co-founder of Vitality360, a functional health platform that helps people gain deep insights into their health and make targeted changes for lasting vitality.

A respected media presenter, Amelia has been featured on Channel 9’s hit show Do You Want to Live Forever? and is dedicated to helping people build a life of energy, connection, and purpose at any age or stage of life.

Instagram: @_amelia_phillips
Have a question? Email: [email protected]
Find out more at: www.ameliaphillips.com.au
Discover Vitality360: https://v360.health
CREDITS
Host: Amelia Phillips
Guest: Paul Taylor Audio Producer: Darren Roth
Music: Matt Nicholich Production Partner: Nova Entertainment Pty Ltd
Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information

See omnystudio.com/listener for privacy information.