PODCAST · health
Muscle, Strength and Menopause
by Sara Frenza
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'
Episodes
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#49: The 3 phases of your menopause transition and what you need to know about each phase
Ever been told your labs are normal while you lie awake at 3 a.m. wondering what is happening to your body? In this episode, Sara breaks down the three phases of the menopause transition, perimenopause, menopause, and post-menopause, and explains what is really changing in your hormones during…
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#48: Balance Your Hormones by Healing Your Gut: The 5 Things No One Told You
In this episode of Muscle, Strength and Menopause, host Sara Frenza breaks down the profound connection between gut health and hormone clearance. Drawing from real client cases inside the Elevated Vitality Experience, Sara explains how sluggish liver clearance, elevated gut enzymes, low stomach...
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#47: If I were diagnosed with IBS here are the 5 things I would start (and stop doing) immediately
In this personal episode of Muscle, Strength and Menopause, host Sara Frenza shares why gut health hits so close to home. After watching her own mother suffer for years with an unaddressed IBS label—trapped at home until functional testing uncovered severe bacterial overgrowth and leaky gut—Sara...
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#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...
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#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...
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#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…
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#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...
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#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...
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#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...
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#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…
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#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…
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#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...
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#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…
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#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...
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#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...
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#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...
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#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,...
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#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...
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#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...
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# 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…
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#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...
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#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...
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#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...
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#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...
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#25: Mistakes to Avoid If You are Using GLP1 for Weight Loss
In this podcast, I go over the common mistakes women in perimenopause and menopause make when using GLP-1 medications for weight loss. I discuss why these medications can lead to significant muscle and bone loss if not managed correctly and provide a science-backed strategy to protect your...
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#24: 5 ways to Lower Your Cortisol and Finally Lose the Belly Fat
FREE MASTERCLASS March 24th at 6:30 pm EST: The Belly Fat Fix: How to Balance Cortisol and Burn Fat After 40 in 28 Days. Reserve your free seat → https://go.sarafrenzafitness.com/belly-fat-fix-masterclass Do you feel like you’re doing everything right—eating clean, hitting the gym, cutting back…
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#23: What You Need to Know About Peptides with Dr. Kristi Sawicki
In this episode of the Muscle Strength and Menopause podcast, I am joined by Dr. Kristi Sawicki, a molecular oncology scientist and longevity educator, to discuss the rapidly evolving world of peptides. They explore how these small protein molecules can serve as powerful tools for women over 40…
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#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...
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#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…
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#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…
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#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...
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#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…
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#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…
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#16: How to Reduce Inflammation and Bloating for Women Over 40
In this episode, I dive deep into why inflammation and bloating become a persistent problem for women over 40, especially during the perimenopausal and menopausal transition. Host Sara Frenza, a certified nutrition coach, fitness expert, and hormone and menopause specialist, explains that...
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#15: How to Lower Blood Sugar, Lose Belly Fat & Get Your Energy Back
In this episode, I dive into the science behind why stubborn belly fat won't budge and why you're constantly exhausted, focusing on the five non-negotiable "buttons" you need to push to fix your metabolism, stabilize your blood sugar, and get your energy back. I explain: Why the decline of…
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#14 - The Protein Formula for Midlife Women Who Want to Tone Up and Lose Body Fat
Everyone is talking about protein… but why is it suddenly such a big deal for women over 40—and how do you actually hit your target without feeling overwhelmed? In this episode of Muscle, Strength and Menopause, I break down why protein becomes your “menopause superpower” in perimenopause and...
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The Nutrition Blueprint for Building Muscle at 40+
In this episode of the Muscle Strength and Menopause podcast, I go over the nutrition blueprint for building muscle over 40. I explain why you lose muscle at this age, discuss the concept of anabolic resistance, and share the exact nutritional strategies you need to build muscle at 40, 50, 60…
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The Gut-Hormone Reset Every Woman Over 40 Needs for Fat Loss
In this episode of the Muscle Strength and Menopause podcast, I go over the "Gut-Hormone Reset Every Woman Over 40 Needs for Fat Loss". I explain how the gut microbiome, those trillions of bacteria living in your digestive system, changes dramatically during the menopause transition. When…
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How to boost your energy as a women over 40
Are you a woman over 40 struggling with low energy, poor sleep, and stubborn weight gain, even though you feel like you're doing everything right? In this episode of the Muscle Strength and Menopause Podcast, I share the powerful, evidence-based strategies that helped one of my clients, a...
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How to Avoid Gaining Weight Over the Holidays
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....
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The Mindset, Nutrition, and Training Overhaul for Women Over 40 with Amy Ledin
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...
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How to Balance Hormones Naturally Through Food and Movement
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...
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Why You’re Gaining Weight doing Cardio & HIIT classes (40+ Women)
Are you putting in the work—attending 6 a.m. spin classes, sweating through F45 or Orange Theory, logging miles on the elliptical—only to see your stubborn belly fat getting worse? If you're a woman over 40, your hormones have literally changed the rules of the game, and the "old playbook" of...
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How to Start Building Muscle in Midlife, Even If You've Never Strength Trained Before
In this episode we dive into the real reason your walks, yoga, and “light toning” stopped working—and what to do instead. When estrogen declines, your muscles lose sensitivity to the “build” signal (think fewer estrogen receptor docking stations). The result? Weaker contractions, sluggish...
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Why You're Gaining Belly Fat During Perimenopause/Menopause and How to Fix It
In this episode we dive into what’s really driving that sudden midlife belly fat—and why your old playbook (more cardio, fewer carbs, tiny dumbbells, crash diets) can make it worse. I break down the science in real-world language: insulin resistance as estrogen declines, slower fat removal (lipid...
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Pelvic Floor Secrets: A Tribute to Nicole Thomsen's Life-Changing Work
If you’ve struggled with leaking, prolapse, back pain, or “I guess this is normal after kids,” this conversation will change how you think about your body—and give you actionable steps to feel strong and confident again. This episode is a tribute to my dear friend, Nicole Thompson, who we lost to...
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Lifting Heavy After 40: How Tammy Transformed Her Training (And Her Body)
In this episode of Muscle, Strength & Menopause, I sit down with my incredible coach and teammate Tammy Groot—the powerhouse behind so many of our client transformations inside our Frenza Fit 1:1 Coaching program. Tammy opens up about her 25+ year fitness journey: from teaching endless bootcamps...
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Welcome to the Muscle, Strength and Menopause podcast
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…
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How I lost 50 lbs. In my 40’s. Here’s exactly what I did.
In this episode we dive into the exact plan I used to lose 50 lbs in my 40s—after hitting “goal weight” and still hating the photo. You’ll hear how I broke the skinny-fat cycle by rebuilding my metabolism (not starving it), eating more (yes, carbs), lifting heavy with progressive overload, and...
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How to curb night time snacking in perimenopause / Menopause
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 early 2026 — get on the waitlist →...
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ABOUT THIS SHOW
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'
HOSTED BY
Sara Frenza
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Frequently Asked Questions
How many episodes does Muscle, Strength and Menopause have?
Muscle, Strength and Menopause currently has 50 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Muscle, Strength and Menopause about?
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...
How often does Muscle, Strength and Menopause release new episodes?
Muscle, Strength and Menopause has 50 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Muscle, Strength and Menopause?
You can listen to Muscle, Strength and Menopause on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Muscle, Strength and Menopause?
Muscle, Strength and Menopause is created and hosted by Sara Frenza.
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