#14 - The Protein Formula for Midlife Women Who Want to Tone Up and Lose Body Fat

Everyone is talking about protein… but why is it suddenly such a big deal for women over 40—and how do you actually hit your target without feeling overwhelmed?

In this episode of Muscle, Strength and Menopause, I break down why protein becomes your “menopause superpower” in perimenopause and menopause, especially if you’re struggling with stubborn belly fat, cravings, energy crashes, or that “soft/skinny-fat” look even after losing weight.

I walk you through the science behind why your body responds differently to food in midlife (hello, insulin resistance + anabolic resistance), exactly how much protein you actually need, and how to distribute it across the day so you preserve muscle, support your hormones, stabilize blood sugar, and make fat loss easier.

I also take you inside a live Cronometer food tracking demo, showing you step by step how to pre-plan meals to hit 150g of protein per day….without guessing, under-eating, or relying on protein bars all day.

If you’ve tried keto, fasting, cutting calories, or “eating clean” and nothing seems to work anymore, this episode will show you what to do instead.

Mentioned in this episode: My free 7-Day Hormone Reset & Fat Loss Kickstart Challenge plus a free metabolic and hormone assessment.

Join here https://go.sarafrenzafitness.com/7day-fatloss-starter

10 key timestamps 4:06 – What “skinny fat” really means (normal weight obesity) + why muscle loss happens 5:02 – Protein over 40: right amount, right timing, right type (not just “eat more”) 9:02 – The protein target: 1g per pound of goal/ideal body weight (example: 200 → goal 150 = 150g) 9:38 – Estrogen drop → insulin resistance explained with the “teen bedroom door” analogy 11:21 – Why protein needs increase: anabolic resistance, satellite cells, myosin/actin strength changes 12:38 – The 7 reasons protein is critical in menopause (blood sugar, cravings, sleep, hormones, muscle, thermic effect, disease prevention) 16:25 – How to distribute protein: 40/40/40 + 30g snack (and why snack protein is the missing piece) 17:10 intermittent fasting + cortisol/catabolic state; 20:05 – Live demo: using Chronometer to pre-plan a full day to hit 150g protein + common tracking mistakes

Links & resources

Join the 7-Day Hormone Reset & Fat Loss Starter Challenge → https://go.sarafrenzafitness.com/7day-fatloss-starter

Join the waitlist for the 28-Day Menopause Fat Loss Kickstart Challenge → Next one starts in February 2026, get on the waitlist below. https://go.sarafrenzafitness.com/vip-waitlist

Apply for 1:1 Nutrition, Fitness and body transformation Coaching program →https://go.sarafrenzafitness.com/coaching-application-email ‌Join my private Facebook Community (attend live podcast recordings & Q&A) https://www.facebook.com/groups/secretstotransformyourbodyforever

Connect with Me Email: [e-mail]

Instagram: https://www.instagram.com/sara_frenza

Website: https://www.sarafrenzafitness.com/