Muscle, Strength and Menopause

About Muscle, Strength and Menopause

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's about better body composition, stronger bones, improved mood, fewer hot flashes, higher metabolism, and the confidence to live life fully at 40, 50, 60, and beyond. This isn't about bouncing back to who you used to be. It's about rising into the strongest, most confident version of yourself yet. Topics covered in the podcast include: Menopause, Perimenopause, Post-Menopause, Hormone balance, Strength training for women over 40, Muscle building in midlife, Fat loss after 40, Metabolic health, Nutrition for hormonal health, Belly fat reduction, Weight management, Energy optimization, Sustainable lifestyle habits, Body composition, Midlife fitness, and Aging powerfully. Subscribe now, and let's turn this chapter into your most powerful one.

Publisher

Sara Frenza

Category

health & fitness

Language

en

Explicit

No

First episode

6 Nov 2025

Latest episode

15 Oct 2026

Latest episodes

50 episodes in the feed.

1. 

   15 Oct 2026

   #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 each one, why the advice that worked at 35 often stops working at 45, and what you can actually do about it. In this episode: Why the menopause transition is essentially reverse puberty, and why menopause is technically a single day Why progesterone, not estrogen, is usually the first hormone to decline in perimenopause, and how that explains the anxiety, irritability and 3 a.m. wake-ups What estrogen dominance really means, and how stress, gut health and alcohol widen the gap Why your hormones need about three months to reflect the changes you make What happens at menopause, why the symptoms show up everywhere, and why belly fat changes at this stage The relief and the responsibility of post-menopause: muscle, bones, protein and strength training The three body systems that shape your symptoms in every phase 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 (https://go.sarafrenzafitness.com/september-workshop-registration) 📅 October 20th at 12 pm EST and October 22nd at 7 pm EST . Can't make it live? For $14 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 (https://go.sarafrenzafitness.com/eve-info) FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment (https://go.sarafrenzafitness.com/hormone-metabolism-assessment) Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook (https://www.facebook.com/groups/secretstotransformyourbodyforever) Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (https://us.perfectsports.com/) The makers of DIESEL Protein powder Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 (https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85) Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com (mailto:sara@sarafrenzafitness.com) Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile (https://www.instagram.com/sara_frenza/) Shop programs, bundles & resources: https://stan.store/SaraFrenza (https://stan.store/SaraFrenza) Website: Home - Sara Frenza (https://www.sarafrenzafitness.com/)

2. 

   14 Oct 2026

   #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 acid, and leaky gut drive estrogen dominance and insulin resistance. She shares why your daily probiotic isn't solving the issue and how proper testing eliminates the expensive guessing game. Today, you'll learn why your gut and urine are the only two exits for used estrogen and how phase 1, phase 2 (methylation), and phase 3 clearance work. You'll discover the gut enzyme beta-glucuronidase, which unwraps neutralized estrogen and recycles it right back into your bloodstream to drive heavy periods, PMS, and belly fat. Sara breaks down why hormone balance starts in the stomach, how low stomach acid causes reflux, and why the 80s/90s low-fat craze wrecked bile flow. Finally, she exposes the link between leaky gut (LPS endotoxemia), insulin resistance, five-alpha reductase activity, and midlife chin hairs, alongside the exact sequence needed to heal your gut for good. 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 (https://go.sarafrenzafitness.com/september-workshop-registration) 📅 October 20th at 12 pm EST and October 22nd at 7 pm EST . Can't make it live? For $14 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 (https://go.sarafrenzafitness.com/eve-info) FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment (https://go.sarafrenzafitness.com/hormone-metabolism-assessment) Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook (https://www.facebook.com/groups/secretstotransformyourbodyforever) Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (https://us.perfectsports.com/) The makers of DIESEL Protein powder Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 (https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85) Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com (mailto:sara@sarafrenzafitness.com) Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile (https://www.instagram.com/sara_frenza/) Shop programs, bundles & resources: https://stan.store/SaraFrenza (https://stan.store/SaraFrenza) Website: Home - Sara Frenza (https://www.sarafrenzafitness.com/)

3. 

   5 Oct 2026

   #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 breaks down the exact steps she would take if she were diagnosed with IBS tomorrow. She explains why cutting out foods endlessly isn't the answer and how correcting root imbalances in the proper sequence can completely resolve chronic digestive distress. Why you must run a functional stool test (like the GI-MAP) before trying another restrictive diet, as bloating can stem from four completely different issues that look identical from the outside is something you'll learn from this episode. Also, you'll discover why IBS is just a symptom description and how root issues like SIBO, Candida, low stomach acid, or gut dysbiosis can be effectively targeted with botanical anti-microbials and evidence-based protocols. Sara details how to adopt an anti-inflammatory baseline plate using protein, colorful vegetables, and healthy fats to pull the "fire" out of your gut. Finally, she reveals why chronic fight-or-flight stress and high cortisol physically wear down your gut lining, and shares practical daily digestion hacks—including proper chewing, meal spacing, and natural stomach acid support—to stop food from fermenting in your stomach. 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 (https://go.sarafrenzafitness.com/september-workshop-registration) 📅 October 20th at 12 pm EST and October 22nd at 7 pm EST . 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 (https://go.sarafrenzafitness.com/eve-info) FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment (https://go.sarafrenzafitness.com/hormone-metabolism-assessment) Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook (https://www.facebook.com/groups/secretstotransformyourbodyforever) Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 (https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85) Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com (mailto:sara@sarafrenzafitness.com) Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile (https://www.instagram.com/sara_frenza/) Shop programs, bundles & resources: https://stan.store/SaraFrenza (https://stan.store/SaraFrenza) Website: Home - Sara Frenza (https://www.sarafrenzafitness.com/)

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Apple Podcasts (US)

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1 ratings

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