Muscle, Strength and Menopause Podcast Por Sara Frenza arte de portada

Muscle, Strength and Menopause

Muscle, Strength and Menopause

De: Sara Frenza
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Welcome to Muscle, Strength and Menopause with Sara Frenza, the podcast for women over 40 who refuse to accept that "nothing works anymore."

I'm Sara Frenza, a certified nutrition coach, hormone and menopause coaching specialist, and creator of the Hourglass Body Method. After losing 50+ pounds in my 40s and helping 100’s of women transform their bodies, I'm here to share the science-backed strategies that actually work when your hormones are shifting.

Each week, we break down the complex science of metabolic health, hormones, and muscle building and then turn it into simple, actionable steps you can implement immediately. We'll bust the myths keeping you stuck (more cardio and fewer carbs aren't the answer), share real transformation stories from women 40-65, and give you practical tools for building muscle, losing stubborn fat, and feeling powerful in your own skin.

Because muscle isn't just about looking good in your jeans (though you will). It's about better body composition, stronger bones, improved mood, fewer hot flashes, higher metabolism, and the confidence to live life fully at 40, 50, 60, and beyond.

This isn't about bouncing back to who you used to be. It's about rising into the strongest, most confident version of yourself yet.

Topics covered in the podcast include: Menopause, Perimenopause, Post-Menopause, Hormone balance, Strength training for women over 40, Muscle building in midlife, Fat loss after 40, Metabolic health, Nutrition for hormonal health, Belly fat reduction, Weight management, Energy optimization, Sustainable lifestyle habits, Body composition, Midlife fitness, and Aging powerfully.

Subscribe now, and let's turn this chapter into your most powerful one.

Sara Frenza Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • #14 - The Protein Formula for Midlife Women Who Want to Tone Up and Lose Body Fat

    #14 - The Protein Formula for Midlife Women Who Want to Tone Up and Lose Body Fat
    Jan 15 2026

    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: sara@sarafrenzafitness.com

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

    Website: https://www.sarafrenzafitness.com/
    Más Menos
    41 m
  • The Nutrition Blueprint for Building Muscle at 40+

    The Nutrition Blueprint for Building Muscle at 40+
    Jan 3 2026

    In this episode of the Muscle Strength and Menopause podcast, I go over the nutrition blueprint for building muscle over 40. I explain why you lose muscle at this age, discuss the concept of anabolic resistance, and share the exact nutritional strategies you need to build muscle at 40, 50, 60, and beyond.

    I also share a huge announcement about a $50,000 worth of free coaching giveaway.

    Click here to apply for 6 months FREE of 1:1 Coaching:

    https://go.sarafrenzafitness.com/scholarship-application

    Applications open from Jan. 2-8, 2026

    Winner will be announced on January 9, 2026.

    Episode on How to start building muscle in midlife:

    Youtube:https://youtu.be/retQCaNc8jY?si=qMsAy-C7f8mXln8h

    Spotify: https://open.spotify.com/episode/0r5Gjbre1KRrbbIUE1BfaQ?si=B7FQ_VutRbuufYHvnDQJ-g

    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) Body Transformation and Fat loss for women over 40 | Facebook ‌

    Get your Personalized Food List to lose peri/menopausal belly fat. → https://go.sarafrenzafitness.com/food-list

    Perfect Sports Nutrition Supplement Use discount code FRENZA20 2026 Winter Homepage (CANADA SITE)

    Home | PERFECT Sports US (USA SITE) The makers of DIESEL Protein powder

    Connect with Me

    Say Hello!

    Email: sara@sarafrenzafitness.com

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

    Shop programs, bundles & resources : https://stan.store/SaraFrenza ‌Website: https://www.sarafrenzafitness.com/
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    43 m
  • The Gut-Hormone Reset Every Woman Over 40 Needs for Fat Loss

    The Gut-Hormone Reset Every Woman Over 40 Needs for Fat Loss
    Dec 31 2025

    In this episode of the Muscle Strength and Menopause podcast, I go over the "Gut-Hormone Reset Every Woman Over 40 Needs for Fat Loss". I explain how the gut microbiome, those trillions of bacteria living in your digestive system, changes dramatically during the menopause transition. When estrogen and progesterone start declining, your gut loses diversity. The good bacteria that keep you lean, energized, and metabolically healthy start dying off, while the fat-storing bacteria multiply rapidly. This condition is called gut dysbiosis. I discuss how this dysbiosis is one of the biggest hidden reasons why you might be doing everything right but still gaining weight, especially around your belly. Finally, I provide actionable steps on how to reset your gut-hormone axis through nutrition, including loading up on prebiotic fiber, prioritizing high-quality protein, eating cruciferous vegetables, choosing carbs strategically, and adding specific probiotic strains.

    Important Time Stamps:

    • (00:23): What is gut dysbiosis and why it causes belly fat.
    • (04:38): How your gut shifts from fat-burning to fat-storing mode.
    • (06:58): What happens when your gut wall becomes permeable (leaky gut).
    • (09:36): Why chronic inflammation drives stubborn belly fat.
    • (10:48): The disruption of neurotransmitters like serotonin and acetylcholine.
    • (14:44): How gut changes lead to the loss of immune cells that protect your bones.
    • (18:38): Steps to support your gut health and reduce inflammation.
    • (19:47): The importance of prebiotic fiber and the colorful plate strategy.
    • (21:08): Why you need 30 grams of protein at every meal.
    • (24:00): Choosing carbs strategically to avoid inflammation.
    • (25:53): Specific probiotic strains for menopausal women.
    • (28:21): What not to do (e.g., train harder and eat less, keto, intermittent fasting).

    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 ⁠

    Más Menos
    32 m
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