Muscle, Strength and Menopause

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 functio...

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...

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. Mo...

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 p...

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 id...

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...

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 vibran...

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 bio...

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 pri...

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-...

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...

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 see...

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...

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...

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 metabolism while using them. REGISTRATION OPEN for my 28-Day Menopause Fat Loss Program → Next one starts in...

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 on wine—but the scale won't budge and your belly fat is only increasing? In this episode of Muscle Stren...

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 to optimize their metabolic health, improve body composition, and support long-term wellness. Dr. Sawick...

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 Inte...

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 stre...

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 men...

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 essen...

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 fo...

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 fo...

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 inflammation is your body's alarm system. While acute inflammation (like the swelling that happens when you br...

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 estrogen during perimenopause and menopause leads to insulin resistance , which literally prevents you from l...