Muscle, Strength and Menopause

by Sara Frenza

Season 1

#46: 7 labs I run on every women over 40 that most Doctors never order....and what each one is telling you

In this episode of Muscle, Strength and Menopause, Sara Frenza breaks down the exact lab markers conventional medicine fails to test and why sex hormones like estrogen and progesterone are only one piece of a much larger metabolic puzzle. Sharing her mother’s painful journey with unaddressed gut issues and her own experience being dismissed in perimenopause, Sara reveals how stress, gut health, thyroid function, and inflammation create an interconnected pattern of symptoms. Today you'll learn why standard lab ranges leave sick patients labeled as "fine" and how optimal functional ranges pinpoint the real root cause of weight loss resistance, fatigue, and brain fog. Sara uncovers the step-by-step stress cascade—how elevated cortisol steals progesterone, drives estrogen dominance, slows the thyroid, and thins the gut lining. You will discover the 7 key tests every woman over 40 needs: a 5-part full thyroid panel, HS-CRP (inflammation), Fasting Insulin (metabolic dysfunction), the DUTCH Complete urine test (hormone metabolism and cortisol curves), the GI-MAP stool test (leaky gut, beta-glucuronidase, and estrogen recycling), DHEA-S (adrenal reserve), and SHBG (sex hormone binding globulin). Join my Workshop on how to reset your gut in 21 days and get to the real cause of Bloating, constipation, gut issues and IBS. https://go.sarafrenzafitness.com/september-workshop-registration 📅 September 15th and 17th. Can't make it live? You will get the full recording plus the complete 21-day protocol. More information about our Programs and book a FREE virtual Consultation 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 · E46

Sep 14, 2026

29:09

#45: Things your Doctor should of told you about your thyroid but didn't

In this episode of Muscle, Strength and Menopause, Sara Frenza breaks down the hidden mechanics of thyroid health that conventional medicine frequently overlooks. As a board-certified functional medicine nutrition practitioner, Sara shares her personal journey into functional wellness after watching her mother's severe gut and metabolic health decline without answers. She dives deep into why standard lab ranges leave women feeling sick at "normal" levels, how sex hormones and dieting crash your thyroid, and why the real key to thyroid conversion lies in your liver and gut. Why 1 in 8 women will deal with thyroid issues and up to 60% of people with a condition remain undiagnosed. You'll uncover how the body converts storage hormone (T4) into active worker hormone (T3), the role of reverse T3 as a metabolic "brake," and why 80% of conversion happens in the liver while 20% occurs in the gut. Sara outlines the complete, full thyroid panel you actually need—including TSH, free T4, free T3, reverse T3, and thyroid antibodies. We explore the four main thyroid conditions (hypothyroidism, hyperthyroidism, Hashimoto's, and Graves' disease), how chronic stress and leaky gut trigger autoimmune attacks, and why extreme calorie restriction or GLP-1 diets can force your body to throttle down its metabolism. More information about our Programs and book a FREE virtual Consultation 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 · E45

Aug 28, 2026

27:13

#44: Tara Benoit's story of surviving a heart attack at 46

Despite eating clean, strength training, and appearing to be the picture of health, Tara survived a rare Spontaneous Coronary Artery Dissection (SCAD) heart attack at age 46 after being repeatedly dismissed by emergency room doctors who attributed her symptoms to anxiety. In this conversation, Tara shares her harrowing experience navigating medical dismissal, the underlying health warning signs—including a decade of severe gut dysfunction and chronic stress—that preceded her event, and how she completely transformed her definition of health and strength. In this episode, you'll learn why SCAD is the leading cause of heart attacks in women under 50 and its strong connection to perimenopause, menopause, and hormonal fluctuations. You'll hear about the dangerous reality of medical gaslighting and why women must act as the CEO of their own health when told "everything is normal". Tara and Sara explore how chronic fight-or-flight stress, over-exercising, and unaddressed gut issues like SIBO impact cellular health and cardiovascular risk. Finally, you will learn how functional testing—such as GI-MAP stool testing and nutrient panels—helps women optimize their bodies for long-term health, cellular recovery, and true longevity. Connect with Tara Benoit https://www.instagram.com/tarabenoitofficial/ https://tarabenoit.com/ 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 · E44

Aug 24, 2026

41:05

#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

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