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Muscle, Strength and Menopause

Muscle, Strength and Menopause

Auteur(s): Sara Frenza
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À propos de cet audio

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 Entraînement physique et mise en forme Hygiène et mode de vie sain Mise en forme, régime et nutrition
Épisodes
  • How to Avoid Gaining Weight Over the Holidays

    How to Avoid Gaining Weight Over the Holidays
    Dec 9 2025

    This session is specifically designed for women in perimenopause and post-menopause. Sara dives into the science of why holiday weight gain is an uphill battle for midlife women, exploring the hormone and metabolism shifts that make you more susceptible to gaining that typical 5 pounds or more.

    You'll learn how declining estrogen leads to increased insulin resistance and why your body is breaking down muscle faster than ever.

    Sara also explains how changes in brain chemistry (serotonin and BDNF) and disrupted sleep contribute to severe cravings and poor food choices.

    Most importantly, she reveals why your elevated baseline cortisol—the stress hormone—creates the perfect storm for storing stubborn belly fat during the holiday season.

    Finally, Sara shares her exact 8 Strategy System to help you maintain your weight and enjoy your favorite foods without guilt or shame. Learn how to plan your meals strategically, prioritize protein, manage alcohol, and embrace maintenance goals to start January ahead of the curve.

    Key Takeaways You'll Learn:

    • How to enjoy your favorite holiday foods and prevent weight gain.
    • How to support your hormones so cravings and bloating decrease.

    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 ‌

    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 https://perfectsports.com/ (CANADA SITE)

    https://us.perfectsports.com/ (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/
    Voir plus Voir moins
    1 h et 6 min
  • The Mindset, Nutrition, and Training Overhaul for Women Over 40 with Amy Ledin

    The Mindset, Nutrition, and Training Overhaul for Women Over 40 with Amy Ledin
    Dec 5 2025

    In this episode of the Muscle Strength and Menopause podcast, host Sara Frenza welcomes her friend and fellow coach, Amy Ledin.

    Amy specializes in sustainable body recomposition for midlife women through a hybrid approach of science-backed training, simplified nutrition, and identity-based habit change. Drawing from her personal journey, she teaches women how to build a body that reflects their discipline. Her methods challenge the macro-focused coaching industry by introducing tools that help women reprogram the mental loops that keep them stuck.

    Amy shares her personal weight loss journey, moving from being a "chubby kid" to a competitive athlete, and how her coaching philosophy has evolved over 19 years to focus on the unique needs of women in perimenopause and menopause. Discover why long-term success requires an identity shift, and how the brain's tendency to repeat 91% of your thoughts daily means rewiring is essential. Amy and Sara break down the myths of cardio and extreme restriction, explaining why most women are "under muscled" rather than "over fat". They discuss the crucial shift from death-defying circuit workouts to prioritizing recovery and progressive overload strength training to build a strong, confident body in midlife.

    Amy gives three actionable steps for any woman over 40 ready to transform:

    1. Audit your diet and test your deficit at 11 times your body weight.
    2. Start strength training using a structured progressive overload program.
    3. Ditch the intense cardio (like HIIT and circuits) and replace it with daily walking.

    Follow Amy on Instagram https://www.instagram.com/amy_ledin/

    Timestamps

    03:07Amy shares her personal weight loss journey and the start of her coaching career

    05:07 How not knowing how to keep weight off led to five years of food issues

    06:04 Learning about "metabolic damage" and reverse dieting from her now-husband, Eric

    07:32Amy's realization that nutrition is key, leading to her online business "Former Fat Girl Fitness"

    10:21 Going from 130 lbs with no abs to 155 lbs with a six-pack through strength training

    10:56 Most ladies are "under muscled" not "over fat"

    13:45Chasing a firmer body and the "skinny fat" problem

    15:37How Amy's coaching philosophy has changed over 19 years, focusing on mindset and identity shift

    18:38Amy's personal cancer journey led her to therapy and the practice of "scripting" for rewiring the brain

    21:01The massive change in training: stopping HIIT and circuit training and replacing it with "Crockwalks" (slow walking)

    28:50How to help women stuck in a cardio mentality

    29:27Comparing marathon runners to sprinters: success leaves clues in physique

    31:33The marketing myth of the "Pilates body"

    32:50 Why nutrition has 100% control over weight loss and exercise should not be seen as calorie burn

    33:31The importance of progressive overload to get stronger

    38:07The mistake of not following a structured program (e.g., just doing YouTube videos)

    41:01 Three Actionable Steps for women over 40 who want to lose fat and build muscle
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    49 min
  • How to Balance Hormones Naturally Through Food and Movement

    How to Balance Hormones Naturally Through Food and Movement
    Dec 5 2025

    In this episode of Muscle Strength and Menopause, learn the two most powerful tools you have at your disposal—nutrition and exercise—to support systems affected by declining estrogen and progesterone. Discover the biggest nutrition mistakes women over 40 make (do not cut your carbs or start intermittent fasting!) and why your old workouts—like boot camp classes and light weights—aren't working anymore. Sara shares actionable strategies on prioritizing protein to overcome anabolic resistance the importance of eating carbs for thyroid and cortisol support and how heavy resistance training and short-burst sprint intervals are the external stressors your body needs now to build muscle, burn fat, and improve insulin sensitivity. It's time to work with your changing hormones, not against them. Learn how to claim muscle as your menopause superpower and start your comeback today!

    Links & resources

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

    Register for the 28-Day Menopause Fat Loss Kickstart Challenge → https://go.sarafrenzafitness.com/registration ‌

    Next one starts in early 2026, get on the waitlist below. https://go.sarafrenzafitness.com/vip-waitlist

    Apply for 1:1 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 ‌

    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 https://perfectsports.com/ (CANADA SITE)

    https://us.perfectsports.com/ (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/
    Voir plus Voir moins
    43 min
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