Muscle, Strength and Menopause

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, 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 stan...

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—in...

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 dysbio...

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 findi...

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...

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 w...

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...