Muscle, Strength and Menopause

di Sara Frenza

Stagione 1

#36: Environmental stressors are Messing With Your Hormones: The Truth About Endocrine Disruptors

In this episode of Muscle, Strength and Menopause, I’m diving into the often-overlooked topic of environmental toxins and their impact on women in perimenopause and menopause. From the products we use on our skin to the containers we store our food in, many of us are exposed to hormone-disrupting chemicals every single day without even realizing it. You'll learn what toxic load is, how your body processes and eliminates toxins, and why supporting your natural detoxification pathways becomes increasingly important as hormonal changes occur in midlife. I also explain the role of endocrine disruptors such as BPA, parabens, phthalates, and pesticides, and how they can contribute to symptoms like brain fog, weight gain, PMS-like symptoms, heavy periods, and hormonal imbalances. Most importantly, this episode isn't about fear—it's about awareness and practical action. I'll share simple, realistic steps you can take to reduce your exposure and support your body's ability to detoxify more effectively. If you've been focusing on nutrition, exercise, and supplements but still feel like something is missing, this episode may help uncover an important piece of the puzzle. Timestamps: 00:35 – Morning routine and hidden chemical exposure 01:28 – Understanding fragrance and plastic's impact on hormones 02:51 – The concept of toxic load and its sources 04:17 – Categories of toxins and their effects 05:41 – How the liver processes toxins 08:29 – Introduction to endocrine disruptors 10:23 – Main offenders: BPA, parabens, and phthalates 15:31 – Impact of toxins on women in perimenopause 18:18 – Practical steps to reduce toxin exposure Book a Strategy Call (Functional Wellness Program or Nutrition and Fitness Program) https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (CANADA SITE) Home | PERFECT Sports US (USA SITE) The makers of DIESEL Protein powder Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza

S1 · E36

16 giu 2026

25:10

#35: The Best Labs For Women Over 40 Dealing With Fatigue, Bloating, No Weight Loss, Poor Sleep, And Anxiety.

In this episode of Muscle Strength and Menopause, I dive deep into the essential laboratory tests that go beyond standard medical checkups for women over 40. I explain why many women are told their results are "normal" even when they feel exhausted, bloated, or unable to lose weight. By comparing conventional lab ranges with the optimal functional ranges I use in my practice, I show you how to identify subclinical dysfunctions before they become full-blown diseases. I walk you through the three cornerstones of my Elevated Vitality Experience: comprehensive blood panels, the DUTCH hormone test, and the GI-MAP stool test. You will learn why testing just TSH isn't enough for thyroid health, how your body's estrogen metabolism pathways can drive symptoms even when levels appear low, and why gut health must be the foundation of any hormonal protocol. Join me as I reveal the clinical landscape that standard testing misses and help you reclaim your health in midlife. Book a Strategy Call (Functional Wellness Program or Nutrition and Fitness Program) https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolism-assessment Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (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: Home - Sara Frenza

S1 · E35

5 giu 2026

41:04

#34: Leaky Gut Is Real - Here's What It's Actually Doing to Your Hormones

In this episode, I go over the critical role of gut health in hormonal balance for women in midlife. I explain how "leaky gut," or increased intestinal permeability, can lead to systemic inflammation that disrupts metabolism, thyroid function, and estrogen utilization. I break down the four main categories of stress—dietary, emotional, physical, and environmental—that damage the gut lining and why a "gut-first" approach is essential for lasting health results in menopause. I also share my framework for healing the gut through targeted functional testing and a comprehensive five-step system designed to help women reclaim their energy and strength. Episode Timestamps: 03:55 – The four specific categories of stress that damage the gut lining. 07:44 – The limitations of an IBS diagnosis and why it points to gut barrier dysfunction. 10:04 – How gut health directly influences immune system and neurotransmitter production. 11:10 – The connection between gut inflammation and impaired thyroid conversion (T4 to T3). 12:12 – Role of gut bacteria in estrogen dominance and hormonal clearance. 14:15 – How the ratio of Firmicutes to Bacteroidetes bacteria affects weight gain and calorie absorption. 16:25 – The importance of short-chain fatty acids like butyrate for gut repair and insulin sensitivity. 24:36 – The "Five R" framework for functional gut healing: Remove, Replace, Reinnoculate, Repair, and Rebalance. Book a Strategy Call (Functional Wellness Program or Nutrition and Fitness Program) https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolism-assessment Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (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: Home - Sara Frenza

S1 · E34

5 giu 2026

30:51

#33: Chasing your goals and dreams in Midlife with Marisa Mariella

Welcome to another episode of Muscle, Strength, and Menopause. I am your host, Sara Frenza, and today I am joined by a truly phenomenal guest, Marisa Mariella. Marisa is an educator turned community builder, chef, and media host who is rewriting the rules on what it means to step into your power, pursue your passions, and crush your biggest goals in midlife. If you have ever felt like your vibrant years are behind you, or that it’s "too late" to start a new career, launch a project, or completely reinvent yourself after 40, this conversation is exactly what you need to hear. Marisa shares her powerful journey of leaving a stable career in education to build a thriving community centered around food, mental wellness, and self-care. We dive deep into how she overcame profound personal challenges and workplace harassment by turning her passion for cooking into a vessel for healing and human connection, eventually launching her own successful cooking show. In this episode, Marisa and I debunk the toxic societal myths surrounding aging, beauty, and women's health. We discuss why midlife is actually your prime season for growth, and Marisa shares her favorite practical tools for mindfulness, daily gratitude, and unapologetic self-care. Tune in to get inspired, reclaim your narrative, and get the exact encouragement you need to start chasing your wildest dreams today! Connect with Marisa Instagram: https://www.instagram.com/marisamariella/ Website: https://marisamariella.com/ Upcoming tours: https://marisamariella.com/travel-2/ Book a Strategy Call (Functional Wellness Program or Nutrition and Fitness Program) https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolism-assessment Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza

S1 · E33

5 giu 2026

48:56

#32: It's Not In Your Head: The Science of What Perimenopause Actually Does To Your Body

In this episode, I dive deep into the science behind perimenopause to show you that the symptoms you are experiencing—from brain fog to stubborn belly fat—are not just in your head. I discuss the significant gaps in current menopause care, highlighted by a new Ontario Health quality standard, and explain why so many women feel dismissed by the traditional medical system. I walk you through the biological shifts occurring in your body, including how hormone withdrawal affects your metabolism, muscle mass, sleep, and brain chemistry. Finally, I share how functional lab testing can help connect the dots and provide a personalized roadmap for navigating this transition with strength and confidence. Top 10 Timestamps 01:23 - Introduction to the "Muscle Strength and Menopause" podcast and my background as a specialist. 03:30 - Discussion of the Ontario Health Menopause Quality Standard and the gaps in current care. 04:38 - Statistics showing that only 27% of women have their clinicians proactively start a conversation about menopause. 05:33 - The economic impact of menopause, including lost productivity and women leaving their careers. 09:25 - Defining perimenopause versus menopause and the hormonal changes involved. 11:51 - How progesterone decline affects the nervous system, sleep, and mood years before periods change. 12:46 - The science of why estrogen decline leads to muscle loss and increased abdominal fat. 14:52 - Understanding how elevated cortisol and sympathetic nervous system dominance drive muscle breakdown. 16:49 - How fluctuating estrogen levels impact serotonin, leading to brain fog, anxiety, and cravings. 27:08 - An overview of functional lab testing, including the Dutch test and GI map, to identify root causes. Join my 28 day Fat Loss Kickstart Program→ Lose 4-8 lbs in 28 days. Starts May 27, 2026 ⁠https://go.sarafrenzafitness.com/registration⁠ FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. ⁠https://go.sarafrenzafitness.com/hormone-metabolism-assessment⁠ Join my private Facebook Community (attend live podcast recordings & Q&A) ⁠Body Transformation and Fat loss for women over 40 | Facebook⁠ ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 ⁠ Home | PERFECT Sports US⁠ (CANADA SITE) ⁠ Home | PERFECT Sports US⁠ (USA SITE) The makers of DIESEL Protein powder Connect with Me Say Hello! Email: ⁠sara@sarafrenzafitness.com⁠ Instagram: ⁠Functional Nutrition | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile⁠ Shop programs, bundles & resources: ⁠https://stan.store/SaraFrenza⁠ Website: ⁠Home - Sara Frenza

S1 · E32

13 mag 2026

34:49

#31: Why Fixing Your Gut Might Be the Missing Piece in Your Hormone Puzzle

In this episode of the Muscle Strength and Menopause podcast, I dive deep into the critical, yet often overlooked, connection between gut health and hormone balance for women in midlife. I explain why common symptoms like bloating, constipation, and indigestion are actually "red flags" for gut dysbiosis that can disrupt your metabolism and your entire hormonal ecosystem. I also share the three primary drivers of gut dysfunction—low stomach acid, an impaired migrating motor complex (MMC), and bacterial imbalances—and how these factors directly contribute to the "hormone chaos" experienced during perimenopause and menopause. Finally, I walk you through my exact five-step functional medicine process for moving from a state of gut health to true gut healing. 28 day Fat Loss Kickstart Program→ Next one starts in May 27, 2026 get on the waitlist below. https://go.sarafrenzafitness.com/registration FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (CANADA SITE) Home | PERFECT Sports US (USA SITE) The makers of DIESEL Protein powder Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Nutrition | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza

S1 · E31

4 mag 2026

26:49

# 30: Breathe your way to a better nervous system with Brian Coones

How many of you feel like you are doing everything right—strength training, hitting your protein, and eating well—yet your body is still holding on to stress, your sleep is off, and your belly fat won't budge? This week on Muscle Strength and Menopause, we are diving deep into the language of your nervous system with mindfulness teacher and emotional fitness coach, Brian Coones. Brian helps high-performing leaders master the inner skills required to thrive in high-pressure environments by blending breathwork, mindfulness, and longevity principles to regulate the nervous system and unlock sustainable performance. In this episode, Brian shares his powerful personal journey from a life-altering medical emergency to becoming a specialist in emotional regulation. We discuss why "emotional fitness" is just as critical as physical training and how mastering your breath can be the ultimate tool for physical and mental transformation. Connect with Brian Coones: Website: briancoones.com LinkedIn: Brian Coones Instagram: @briancoones Spotify: Rewire with Brian Coones TikTok: @briancoones Special Practice: Deep Daily Breathwork & Heart Coherence Meditation Want 1:1 Support with your health and fitness goals? Book a free call we have 2 programs to suit your needs: Hourglass Body Method Program (Fat loss and body transformation program) Elevated Vitality Experience (Functional Wellness Program) which includes lab testing to get the the root cause of your gut and hormone problems. We don't guess.. we test! →https://go.sarafrenzafitness.com/coaching-application-form 28 day Fat Loss Kickstart Program→ Next one starts in May 27, 2026 get on the waitlist below. https://go.sarafrenzafitness.com/registration FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (CANADA SITE) Home | PERFECT Sports US (USA SITE) The makers of DIESEL Protein powder Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Nutrition | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza ‌Website: Home - Sara Frenza

S1 · E30

28 apr 2026

36:20

#29: Chronic Inflammation Is Silently Stalling Your Fat Loss - Here's How to Fight Back

Welcome to another episode of Muscle Strength and Menopause. I am your host, Sara Frenza, and today we are diving deep into a silent factor that might be sabotaging your progress despite your best efforts. If you have been hitting your protein goals, strength training, and tracking your food, yet the scale still won't move, you are not crazy. There is often a "slow, low-grade fire" burning inside your body called chronic inflammation. This process silently blocks fat loss, wrecks your hormones, and tanks your energy. For women over 40, menopause "turns up the volume" on this inflammation, making it even harder to see results. In this episode, I break down exactly what chronic inflammation is, why it stalls fat loss, and the five essential levers you can pull to put out the fire for good. We also discuss why mainstream medicine is finally catching up to functional health practices and why your standard blood work might not be telling the whole story. Want 1:1 Support with your health and fitness goals? Book a free call we have 2 programs to suit your needs: Hourglass Body Method Program (Fat loss and body transformation program) Elevated Vitality Experience (Functional Wellness Program) which includes lab testing to get the the root cause of your gut and hormone problems. We don't guess.. we test! →https://go.sarafrenzafitness.com/coaching-application-form 28 day Fat Loss Kickstart Program→ Next one starts in May 27, 2026 get on the waitlist below. https://go.sarafrenzafitness.com/registration FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (CANADA SITE) Home | PERFECT Sports US (USA SITE) The makers of DIESEL Protein powder Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Nutrition | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza ‌ Website: Home - Sara Frenza

S1 · E29

27 apr 2026

34:05

#28: The Gut-Skin Connection Nobody Talks About

This episode of Muscle Strength and Menopause features Jennifer Valenza, founder of Skynbio (spelled as "Skin Bio" in the video), to discuss the intricate connection between the gut and skin microbiomes. Jennifer shares her personal 10-year journey of battling "fungal acne," which was often misdiagnosed and exacerbated by conventional skincare products. She explains how common ingredients like seed oils and polysorbates can inadvertently feed microbial overgrowths like Malassezia yeast, leading to chronic inflammation, rosacea, and breakouts. The conversation delves into the "root cause" approach, exploring how hormonal birth control, stress, and gut dysbiosis impact skin health. Jennifer details the science behind her "microbiome-smart" skincare line, which focuses on stopping the food source for yeast, repairing the skin barrier with building blocks like ceramides, and calming inflammation with natural botanicals. Follow Skynbio on Instagram https://www.instagram.com/skynbioskincare Skynbio website: https://skynbio.com?sca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Want 1:1 Support with your health & fitness goals? Book a free call we have 2 programs to suit your needs: Hourglass Body Method Program (Fat loss and body transformation program) Elevated Vitality Experience (Functional Wellness Program) which includes lab testing to get the the root cause of your gut and hormone problems. We don't guess.. we test! →https://go.sarafrenzafitness.com/coaching-application-form 28 day Fat Loss Kickstart Program→ Next one starts in May 27, 2026 get on the waitlist below. https://go.sarafrenzafitness.com/registration FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook ‌ Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Nutrition | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza

S1 · E28

23 apr 2026

49:09

#27: Look Like the Woman You're Becoming

You've been putting in the work. The nutrition. The training. The hard conversations with yourself about who you are and what you want in this next chapter. But here's something most women in midlife never think about: your wardrobe might be the one thing holding your confidence hostage. Today's guest is Renee Lindo, and she is not your average stylist. Before she ever styled a client, Renee was a national sales director in the pharmaceutical industry leading high-performing teams and winning top industry awards. And the whole time, she was quietly using her wardrobe as a strategic tool. Not for vanity. For power. For presence. For walking into a room and being taken seriously before she ever said a word. Now she helps high-achieving women over 40 do exactly the same thing. In this episode, Renee and I are talking about something that does not get nearly enough airtime in the health and fitness space: the connection between physical transformation and how you show up visually in the world. Because here is the truth. When your body is changing, your identity is changing too. And if your closet still reflects the woman you used to be, there is a disconnect that no amount of gym time can fix. We get into why women over 40 feel so lost in their wardrobes right now, how to start rebuilding when nothing feels like it fits anymore, and what it actually looks like to dress for the woman you are becoming, not the one you used to be. This one is going to hit different. I promise. Connect with Renee at letsgetdressednow.com and follow her on Instagram @‌reneelindo_style. Links & resources Apply to work with our team 1:1 in one of our signature programs. We have our Hourglass Body Method Program (Fat loss and body transformation program) Elevated Vitality Experience (Functional Wellness Program)→https://go.sarafrenzafitness.com/coaching-application-form 28 day Fat Loss Kickstart Program→ Next one starts in May 27, 2026 get on the waitlist below. https://go.sarafrenzafitness.com/registration 7-Day Hormone Reset & Fat Loss Starter Challenge https://go.sarafrenzafitness.com/7day-fatloss-starter‌ FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page 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: Home - Sara Frenza

S1 · E27

18 apr 2026

41:01

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