Muscle, Strength and Menopause

by Sara Frenza

Season 1

#26: Estrogen Dominance Explained: The Root Cause Nobody Told You About in Perimenopause

If you have been dealing with bloating, breast tenderness, mood swings, anxiety, or belly fat that will not move no matter what you try, this episode is for you. I walk through estrogen dominance from a functional nutrition and root cause perspective: what it actually is, why perimenopause makes you uniquely vulnerable, and the four root causes driving it including gut health, liver detoxification, xenoestrogens, and the insulin-aromatase connection that most practitioners never discuss. I also explain exactly how the body metabolizes estrogen through three detoxification pathways, what the DUTCH test (Dried Urine Test for Comprehensive Hormones) reveals about your estrogen metabolism, and how this tool is used in functional medicine wellness to stop guessing and start addressing the real problem. Links & resources 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 ⁠ Apply for for our Coaching programs →⁠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 ⁠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 · E26

Apr 10, 2026

25:55

#22: Navigating the Mental and Emotional Shifts of Menopause with Dr. Monica Vermani

In this episode of the Muscle Strength and Menopause podcast, I am joined by special guest Dr. Monica Vermani, a clinical psychologist, TEDx speaker, and author of A Deeper Wellness. Together, we dive into the often-overlooked connection between the hormonal shifts of perimenopause and menopause and their profound impact on mental and emotional well-being. Key Discussion Points Include: The Interconnectedness of Symptoms: Dr. Vermani breaks down how menopause symptoms manifest in three distinct ways: physical symptoms in the body, negative thoughts and cognitive issues like brain fog, and maladaptive behavioral habits. The "Human Doing" vs. "Human Being": Why many women in the prime of their lives—juggling peak careers and the "sandwich generation" responsibilities of caring for children and aging parents—tend to discount their symptoms as mere stress. Strategies for a Deeper Wellness: Practical advice on breaking the pattern of self-sacrifice and people-pleasing, including the importance of setting boundaries and asking for help. Daily Rituals for Resilience: Dr. Vermani shares her favorite self-care practices, from "dates with yourself" to the power of gratitude logs and simple breathwork to calm a racing mind. Replenishing Your Well: Understanding that true health requires nourishing the four foundations: quality sleep, a healthy diet, consistent exercise, and a calm state of mind. Connect with Dr. Monica Vermani: Book: A Deeper Wellness https://www.book.adeeperwellness.com/ Podcast: A Deeper Podcast - https://www.drmonicavermani.com/podcast Website: https://www.drmonicavermani.com/ Social Media: Instagram: https://www.instagram.com/drmonicavermani/ Facebook: https://www.facebook.com/dr.monica.vermani Links & resources Join the waitlist for the 28-Day Menopause Fat Loss Kickstart Challenge → Next one starts in April 11 2026, get on the waitlist below. https://go.sarafrenzafitness.com/vip-waitlist FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page Apply for 1:1 Nutrition and Fitness Coaching program →https://go.sarafrenzafitness.com/coaching-application-email

S1 · E22

Mar 18, 2026

52:10

#21: How to get better sleep as a women over 40

Are you waking up at 2:00 a.m. with your heart racing, or lying in bed exhausted but "wired"? Many women chalk up poor sleep to just another part of aging, but it is actually driven by specific hormonal mechanisms. In this episode, I explain how the decline of "nature's valium"—progesterone—impacts your nervous system and why your body may be "robbing" its own hormones to keep up with chronic stress. I am sharing eight science-backed strategies I use with my own clients to help you regain restorative sleep, rebuild your muscle, and reclaim your energy. 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 April 11 2026, get on the waitlist below. https://go.sarafrenzafitness.com/vip-waitlist Apply for 1:1 Nutrition and Fitness 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/

S1 · E21

Mar 11, 2026

33:03

#20: The Best Exercises to Get Toned and Defined for Midlife women.

Are you working out 5 to 6 days a week, spending hours on the treadmill, or attending high-intensity classes, but still feel frustrated that your body isn't changing? Many women in midlife feel like something is wrong with them when they put in the effort but don't see the definition or toning they desire. I'm your host, Sara Frenza, a certified nutrition coach, fitness expert, and hormone and menopause specialist, and I'm here to tell you that it's not you, it's your strategy. In this episode, I explain why your current workout routine is likely working against your perimenopausal or postmenopausal body. I discuss how declining estrogen removes the hormonal support needed to manage stress, meaning moderate-intensity cardio can raise cortisol, instructing your body to store fat and break down muscle. It's time to stop "working harder and getting softer." I break down the three essential pillars for achieving a strong, confident, and toned physique after 40. If you're ready to stop fighting your hormones and start building the muscle that becomes your "menopause superpower," this episode is your action plan! Podcast #14 The Protein Formula for Midlife Women Who Want to Tone Up and Lose Body Fat Apple: https://podcasts.apple.com/us/podcast/14-the-protein-formula-for-midlife-women-who-want-to/id1851297313?i=1000745336864 Amazon:https://music.amazon.ca/podcasts/16931a06-0a09-4441-8ad2-820102c8a285/episodes/bd78426d-9cf1-44b3-80b9-71c50c7d71a2/muscle-strength-and-menopause-14---the-protein-formula-for-midlife-women-who-want-to-tone-up-and-lose-body-fat Podcast # 13 - The Nutrition Blueprint for Building Muscle at 40+ Apple: https://podcasts.apple.com/us/podcast/the-nutrition-blueprint-for-building-muscle-at-40/id1851297313?i=1000743640479 Amazon: https://music.amazon.ca/podcasts/16931a06-0a09-4441-8ad2-820102c8a285/episodes/a75b31fb-764e-42bc-a2b2-98e91965ac06/muscle-strength-and-menopause-the-nutrition-blueprint-for-building-muscle-at-40 Links & resources Join the waitlist for the 28-Day Menopause Fat Loss Kickstart Challenge → Next one starts in April 11 2026, get on the waitlist below. https://go.sarafrenzafitness.com/vip-waitlist Apply for 1:1 Nutrition and Fitness Coaching program →https://go.sarafrenzafitness.com/coaching-application-email Get your Personalized Food List to lose peri/menopausal belly fat. → https://go.sarafrenzafitness.com/food-list

S1 · E20

Mar 6, 2026

27:57

#19: Supplements I recommend for women over 40 to support hormones and energy.

In this episode of the Muscle Strength and Menopause podcast, I dove into the exact supplement foundation I recommend for women over 40 to support hormones and energy during the menopausal transition. As estrogen and progesterone decline, your body undergoes a profound biological transition that slows metabolism, increases insulin resistance, and makes building muscle harder. I discussed the essential foundational supplements, including the most underutilized one, that provide the specific nutritional support your body needs to navigate this phase well. I also gave an overview of powerful adaptogens, which are nature's answer to frustrating hormonal symptoms for women who are not leaning towards hormone replacement therapy. It is critical to remember that supplements are not a "magic pill"; they must be layered on top of a solid foundation of good nutrition, strength training, and healthy lifestyle habits to be effective. 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 April 11 2026, get on the waitlist below. https://go.sarafrenzafitness.com/vip-waitlist Apply for 1:1 Nutrition and Fitness 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/

S1 · E19

Feb 26, 2026

28:47

#18: Intermittent Fasting: Does this approach work for women over 40?

Are you a woman over 40 who is actively training but struggling to see results, dealing with stubborn belly fat, or feeling exhausted instead of energized after your workouts? You're not alone, and the issue might be your pre-workout fueling strategy. Most advice about training fasted for fat loss is based on studies of sedentary young men, and this approach can actually backfire in a major way for women in perimenopause and menopause. In this essential episode of Muscle, Strength, and Menopause, I, a certified nutrition coach, fitness expert, and hormone and menopause specialist, break down the science behind fueling your body for maximum results. I explain what happens when you train in a catabolic state and why this is particularly damaging for women over 40 who are already experiencing anabolic resistance. Learn why fueling your body with a combination of protein and carbohydrates before your workout sends a signal to your brain that it is "safe to build muscle". I detail the negative consequences of prolonged catabolism, including muscle loss, declining metabolic rate, reduced bone density, and impaired gut and immune function. I also differentiate intermittent fasting from time-restricted eating and reveal the research showing why intermittent fasting protocols often increase stress and cortisol for women, providing none of the metabolic benefits seen in men. Discover exactly what to eat before and after your training session to bookend your workouts with nutrition and shift your body into an anabolic (rebuilding) state. This is your guide to getting stronger, building muscle, and losing fat in midlife without starvation, shame, or burnout. Registration is now open for the 28-Day Fat Loss Kickstart Challenge! Learn the exact system used to help over 400 women lose 4 to 8 pounds and build sustainable eating and training habits in just 28 days. Click the link in the show notes or comments to join the challenge before February 12th! 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 April 11 2026, get on the waitlist below. https://go.sarafrenzafitness.com/vip-waitlist Apply for 1:1 Nutrition and Fitness 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 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: https://www.instagram.com/sara_frenza

S1 · E18

Feb 18, 2026

27:32

#17: Should you be eating before you workout? What women over 40 need to know

Are you a woman over 40 who is actively training but struggling to see results, dealing with stubborn belly fat, or feeling exhausted instead of energized after your workouts? You're not alone, and the issue might be your pre-workout fueling strategy. Most advice about training fasted for fat loss is based on studies of sedentary young men, and this approach can actually backfire in a major way for women in perimenopause and menopause. In this essential episode of Muscle, Strength, and Menopause, I, a certified nutrition coach, fitness expert, and hormone and menopause specialist, break down the science behind fueling your body for maximum results. I explain what happens when you train in a catabolic state and why this is particularly damaging for women over 40 who are already experiencing anabolic resistance. Learn why fueling your body with a combination of protein and carbohydrates before your workout sends a signal to your brain that it is "safe to build muscle". I detail the negative consequences of prolonged catabolism, including muscle loss, declining metabolic rate, reduced bone density, and impaired gut and immune function. I also differentiate intermittent fasting from time-restricted eating and reveal the research showing why intermittent fasting protocols often increase stress and cortisol for women, providing none of the metabolic benefits seen in men. Discover exactly what to eat before and after your training session to bookend your workouts with nutrition and shift your body into an anabolic (rebuilding) state. This is your guide to getting stronger, building muscle, and losing fat in midlife without starvation, shame, or burnout. Registration is now open for the 28-Day Fat Loss Kickstart Challenge! Learn the exact system used to help over 400 women lose 4 to 8 pounds and build sustainable eating and training habits in just 28 days. Click the link in the show notes or comments to join the challenge before February 12th! 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 April 11 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 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/

S1 · E17

Feb 16, 2026

23:04

3 of 5

Muscle, Strength and Menopause

#26: Estrogen Dominance Explained: The Root Cause Nobody Told You About in Perimenopause

#25: Mistakes to Avoid If You are Using GLP1 for Weight Loss

#24: 5 ways to Lower Your Cortisol and Finally Lose the Belly Fat

#23: What You Need to Know About Peptides with Dr. Kristi Sawicki

#22: Navigating the Mental and Emotional Shifts of Menopause with Dr. Monica Vermani

#21: How to get better sleep as a women over 40

#20: The Best Exercises to Get Toned and Defined for Midlife women.

#19: Supplements I recommend for women over 40 to support hormones and energy.

#18: Intermittent Fasting: Does this approach work for women over 40?

#17: Should you be eating before you workout? What women over 40 need to know