Muscle, Strength and Menopause

by Sara Frenza

Season 1

#43: You started HRT, so why are you more puffy, more exhausted, and gaining weight?

In this episode of Muscle, Strength and Menopause, Sara Frenza dives deep into the hidden science of estrogen metabolism and hormone clearance. As a board-certified functional medicine nutrition practitioner on HRT herself, Sara explains why HRT fails to address the root causes of weight loss resistance, fluid retention, and chronic fatigue. She breaks down how sluggish liver pathways, gut dysbiosis, high cortisol, and hidden thyroid dysfunction block hormone performance, turning your treatment into a source of frustration. Why HRT acts as a fire alarm silencer rather than putting out the root metabolic fire causing your symptoms, Today, you'll discover the three phases of estrogen clearance (liver phase 1, phase 2 methylation, and gut phase 3) and how an overgrowth of beta-glucuronidase bacteria or constipation causes your body to recycle estrogen right back into your bloodstream. We explore why muscle loss is the single biggest driver of midlife weight gain, why HRT protects muscle but cannot build it without resistance training and optimal protein, and how high cortisol steals from your progesterone production. Finally, Sara breaks down why 20% of thyroid conversion happens in the gut and why comprehensive functional testing—including DUTCH urine testing, GI-MAP stool testing, and full blood panels—is essential to map out your unique hormone roadmap. More information about our Programs and book a FREE virtual Call with our team https://go.sarafrenzafitness.com/eve-info 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 Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 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 · E43

Aug 17, 2026

25:44

#42: Healing the Relationship With Food: Liz Kennedy's Journey to Finding Her Strong

In this episode of Muscle, Strength and Menopause, host Sara Frenza is joined by Coach Liz Kennedy, a certified nutrition coach, personal trainer, and expert coach inside the Hourglass Body Method. Liz spent 33 years as a social worker helping others, but spent two decades trapped in the toxic cycle of extreme restriction, guilt, and body dysmorphia. She shares her transformative journey of finding CrossFit in her 40s, touching a barbell for the first time, and discovering that fueling her body and building muscle was the ultimate key to physical and mental freedom. Today, you will learn on how to break free from the 80s/90s toxic diet culture mindset of shrinking yourself and turn exercise into an empowering act of self-care. You'll discover how lifting heavy weights and building muscle completely transforms your physique, boosts your confidence, and helps eliminate body dysmorphia and food guilt. We break down practical, real-world nutrition strategies—including Liz's expert meal prep systems, bowl-building framework, and prioritizing single-ingredient whole foods—to naturally crush cravings and keep you full. Finally, Liz shares how to navigate mental health shifts during menopause, why focusing on protein is your single biggest nutritional lever, and how to start building your "70-year-old body" today for lifelong independence. Connect with Liz Kennedy: https://www.instagram.com/kennedyliz/ https://www.facebook.com/liz.b.kennedy.3 More information about our Programs and book a FREE virtual Call with our team https://go.sarafrenzafitness.com/eve-info 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 ‌ Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 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 · E42

Aug 9, 2026

42:36

#41: Why Your Environment Is Sabotaging Your Goals (And How to Fix It), with Karen Kelly

In this episode of Muscle, Strength and Menopause, host Sara Frenza sits down with Coach Karen Kelly, one of the expert coaches inside the Hourglass Body Method. With over 30 years of experience in the fitness industry—from teaching cardio classes in tights and a thong to running half marathons—Karen shares her powerful journey of entering her 50s and realizing that her old habits were no longer working. As a postmenopausal woman who has lived it, Karen breaks down the practical, science-backed habit systems that turn healthy living into an effortless routine. The traditional "eat less, move more" cardio approach backfires for women in midlife and how to shift toward strength training for long-term health and mobility. You'll discover why environment beats willpower every single time, along with fascinating research on how the visible food in your kitchen can actually predict your weight. We explore simple, actionable tools like "strategic remembering" and habit stacking—such as pairing your evening magnesium or morning supplements with routines you already do—to make healthy choices automatic. Finally, Karen reveals how to create a "backup plan" to eliminate the all-or-nothing mindset, why a 10-minute workout always counts, and how to train today for the independent, vibrant life you want at age 80. Connect with Karen on Instagram https://www.instagram.com/wellbalancedwomenover50/ Book a Strategy Call (Functional Wellness Program or Nutrition & Fitness Coaching 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 Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 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 · E41

Jul 28, 2026

39:39

#40: Diet Mistakes That Are Silently Tanking Your Thyroid, with Carmela Bugliarisi

In this episode, I’m joined by Carm Bugliarisi, one of our expert coaches inside the Hourglass Body Method Program. Carm brings over 25 years of experience in the fitness and nutrition industry, but her most valuable lesson came from her own personal journey through perimenopause. We pull back the curtain on the "three-legged stool" of female metabolism—ovaries, adrenals, and thyroid—and explain why your body essentially "flatlines" when these systems are stressed. We break down the massive difference between conventional lab ranges and functional ranges, why you must stop "starving" yourself to lose weight, and why you likely need to trade your excessive cardio for strength training. Book a Strategy Call (Functional Wellness Program or Nutrition & Fitness Coaching 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 Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 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 · E40

Jul 17, 2026

44:04

#39: 10 "Normal" Lab Results That Are Actually Red Flags

Today in this episode, I go over 10 normal lab results that are actually red flags. When your doctor says your lab results are "normal," it simply means you haven't been flagged for immediate danger or disease. However, "normal" does not mean your body is thriving or operating at its optimal level. I break down the gap between standard conventional lab ranges and the optimal ranges used by functional medicine practitioners. Tune in to learn what your body is actually trying to tell you through these standard lab markers so you can catch metabolic and hormonal issues before they develop into chronic diseases. Episode Timestamps: 03:26 - Lab Marker 1: Fasting Glucose 05:32 - Lab Marker 2: Fasting Insulin 08:00 - Lab Marker 3: HbA1c (Hemoglobin A1c) 11:20 - Lab Marker 4: hs-CRP (High-Sensitivity C-Reactive Protein) 12:56 - Lab Marker 5: Full Thyroid Panel 16:56 - Lab Marker 6: Homocysteine 18:49 - Lab Marker 7: DHEA-S (Dehydroepiandrosterone Sulfate) 20:41 - Lab Marker 8: SHBG (Sex Hormone-Binding Globulin) 23:38 - Lab Marker 9: Ferritin 26:12 - Lab Marker 10: Vitamin D Book a Strategy Call (Functional Wellness Program or Nutrition & Fitness Coaching 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 Skynbio website: ⁠https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85⁠ Use Discount CODE: FRENZA15 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 · E39

Jul 10, 2026

31:38

#38: Why Your GLP-1 or Peptide didn't Work for you (And What Nobody Told You Before You Started)

In this episode of the Muscle Strength and Menopause podcast, host Sara Frenza dives deep into why popular GLP-1 medications and peptides often fail to deliver results for women over 40. While these treatments are often marketed as miracle solutions for weight loss, they frequently stall when the body's underlying foundation is cracked. Sara explains that peptides are merely signals that can only be processed by a hormonally balanced and metabolically efficient system. The discussion covers the critical need for comprehensive testing—including metabolic health, inflammation markers, hormones, and gut health—before starting any peptide protocol. You will learn how dropping estrogen levels in perimenopause and menopause can close the "docking stations" these medications need to function, and why healing the gut is the essential first step to overcoming weight loss resistance. 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 Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 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 · E38

Jul 2, 2026

20:47

#37: 5 Signs Your Body Can't Break Down Food Properly and how that's effecting your hormones

Unlock the hidden connection between your digestion and hormonal health without the usual guesswork. If you've been battling fatigue, stubborn weight, brain fog, or mood swings during perimenopause and post-menopause, this episode reveals the real root causes lurking in your gut. It is time to stop blaming age and start understanding how your body's breakdown process impacts your entire health. Most women are unaware that the quality of their digestion, specifically stomach acid, enzymes, and bile, directly influences hormone balance, energy, and even nutrient deficiencies that stubbornly refuse supplementation. Here's the truth: eating right isn't enough if your body isn't absorbing nutrients properly. From bloating and greasy stools to unexplained fatigue, I break down the five clinical signs that your digestion is compromised and how these issues feed into estrogen dominance, inflammation, and cortisol imbalance. In this episode, we unpack the intricate dance of digestion, highlighting surprising insights: why low stomach acid causes reflux (not excess), how undigested food fuels bacterial overgrowth, and why fat malabsorption hampers vital nutrients like Vitamin D and B12 all crucial for bone, immune, and hormonal health. You'll learn about specific comprehensive functional testing, like the GI Map, that uncovers the true cause of your symptoms, alongside practical strategies you can implement today like mindful eating, herbal bitters, or enzyme support to start healing from within. This episode is a wake-up call for women in peri- and post-menopause who feel misunderstood or dismissed by traditional approaches. Ignoring these signals can lead to ongoing hormonal chaos, weight gain, and mood disruptions. But with targeted awareness and functional testing, you can take control and restore balance at the root. If you're tired of patchwork solutions and want personalized, science-backed strategies, this is your essential guide! 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 Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 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 · E37

Jun 22, 2026

23:49

#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

Jun 16, 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

Jun 5, 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

Jun 5, 2026

30:51

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