Muscle loss accelerates during menopause, but strength training can protect your metabolism, bones, blood sugar, and long-term health.

In this episode, we’re unpacking why prioritizing muscle is one of the most powerful things you can do for your body, brain, and long-term health as estrogen shifts. Whether you’re deep in perimenopause, postmenopausal, or cruising along symptom-free, muscle is a universal need — not an aesthetic goal, not a punishment, and definitely not optional.

We’ll talk about:

• Why women can spend up to 20 years in the menopausal transition (yep, really)

• How estrogen loss impacts muscle quality, strength, joints, tendons, and recovery

• The truth about metabolism, muscle loss, and why your body composition changes aren’t “just aging”

• How muscle improves blood sugar control, even in insulin resistance

• The critical connection between muscle, bone health, and fall prevention

• Why muscle is actually an endocrine organ that supports immune function and reduces chronic disease risk

• How strength, balance, and nervous system training protect independence as we age

Drawing from current research, clinical insights, and menopause experts like Dr. Mary Claire Haver and Dr. Gabrielle Lyon, this episode makes the case for muscle as what it truly is:

Your body armor.

The best part? You don’t need to live in the gym or lift five days a week to reap the benefits. With as little as two intentional strength sessions per week, done progressively and intelligently, you can dramatically improve your health span — not just your lifespan.

If you’ve ever felt overwhelmed by conflicting fitness advice, confused about what actually matters in menopause, or worried you’re “too late” to get strong — this episode is for you.

Let’s dive in.