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 59-year-old postmenopausal woman, go from sleeping 4 to 5 hours a night and waking up with headaches to sleeping 8 hours, having sustained energy all day, and finally seeing body composition changes!

You'll learn why traditional diet and exercise rules stop working in your 40s, 50s, and beyond, and how declining hormones like estrogen and progesterone are the real reasons you feel exhausted. We dive deep into the concept of low energy availability and why training harder and eating less is the worst thing you can do for your body during this time.

Important Timestamps

(2:24) The 2-3 PM Energy Crash and Other Symptoms

(05:18) Why This Is Happening: The Role of Declining Estrogen and Progesterone

(07:29) The Worst Strategy: Why Training Harder and Eating Less Fails

(08:36) Strategy 1: Eating Enough Food (Increasing Calories and Prioritizing Protein)10:50The 160g Protein Goal (30g+ per meal)

(15:58) Strategy 2: Smart Strength Training (Lifting Heavy and Fueling Workouts)17:37Why Hours of Steady-State Cardio Should Be Avoided

(18:19) Strategy 3: Movement Throughout the Day (8K-10K Steps and "Walking Snacks")

(22:36) Strategy 4: The Evening Strategy for Better Sleep and Energy

(24:09) The Protein and Carb Bedtime Snack for Deep Sleep

(24:56) Meal Prep and Eliminating Decision Fatigue

(25:39) The Wind-Down Routine (No Screens, Tart Cherry Juice, Magnesium)

(28:29) Client Results: Inches Lost While Eating Maintenance Calories

(29:51) Key Supplements and Hydration

(33:40) Next Step: Join the Free 7-Day Fat Loss and Hormone Reset Challenge

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 February 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

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Get your Personalized Food List to lose peri/menopausal belly fat. → https://go.sarafrenzafitness.com/food-list

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