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.
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Muscle, Strength and Menopause is a health podcast hosted by Unknown Host, with 44 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.
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Unknown Host hosts Muscle, Strength and Menopause, a health show with 44 episodes published.
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Episode #43
#43: You started HRT, so why are you more puffy, more exhausted, and gaining weight?
Aug 17, 202626 minS1
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 dysbiosis, high cortisol, and hidden thyroid dysfunction block hormone performance, turning your treatment into a source of frustration. Why HRT acts as a fire alarm silencer rather than putting out the root metabolic fire causing your symptoms, Today, you'll discover the three phases of estrogen clearance (liver phase 1, phase 2 methylation, and gut phase 3) and how an overgrowth of beta-glucuronidase bacteria or constipation causes your body to recycle estrogen right back into your bloodstream. We explore why muscle loss is the single biggest driver of midlife weight gain, why HRT protects muscle but cannot build it without resistance training and optimal protein, and how high cortisol steals from your progesterone production. Finally, Sara breaks down why 20% of thyroid conversion happens in the gut and why comprehensive functional testing—including DUTCH urine testing, GI-MAP stool testing, and full blood panels—is essential to map out your unique hormone roadmap. More information about our Programs and book a FREE virtual Call with our team https://go.sarafrenzafitness.com/eve-info FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (CANADA SITE) Home | PERFECT Sports US (USA SITE) The makers of DIESEL Protein powder Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza
Episode #42: Healing the Relationship With Food: Liz Kennedy's Journey to Finding Her Strong
Aug 9, 202643 minS1
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 finding CrossFit in her 40s, touching a barbell for the first time, and discovering that fueling her body and building muscle was the ultimate key to physical and mental freedom. Today, you will learn on how to break free from the 80s/90s toxic diet culture mindset of shrinking yourself and turn exercise into an empowering act of self-care. You'll discover how lifting heavy weights and building muscle completely transforms your physique, boosts your confidence, and helps eliminate body dysmorphia and food guilt. We break down practical, real-world nutrition strategies—including Liz's expert meal prep systems, bowl-building framework, and prioritizing single-ingredient whole foods—to naturally crush cravings and keep you full. Finally, Liz shares how to navigate mental health shifts during menopause, why focusing on protein is your single biggest nutritional lever, and how to start building your "70-year-old body" today for lifelong independence. Connect with Liz Kennedy: https://www.instagram.com/kennedyliz/ https://www.facebook.com/liz.b.kennedy.3 More information about our Programs and book a FREE virtual Call with our team https://go.sarafrenzafitness.com/eve-info FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza
Episode #41 - Why Your Environment Is Sabotaging Your Goals (And How to Fix It), with Karen Kelly
Jul 28, 202640 minS1
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 working. As a postmenopausal woman who has lived it, Karen breaks down the practical, science-backed habit systems that turn healthy living into an effortless routine. The traditional "eat less, move more" cardio approach backfires for women in midlife and how to shift toward strength training for long-term health and mobility. You'll discover why environment beats willpower every single time, along with fascinating research on how the visible food in your kitchen can actually predict your weight. We explore simple, actionable tools like "strategic remembering" and habit stacking—such as pairing your evening magnesium or morning supplements with routines you already do—to make healthy choices automatic. Finally, Karen reveals how to create a "backup plan" to eliminate the all-or-nothing mindset, why a 10-minute workout always counts, and how to train today for the independent, vibrant life you want at age 80. Connect with Karen on Instagram https://www.instagram.com/wellbalancedwomenover50/ Book a Strategy Call (Functional Wellness Program or Nutrition & Fitness Coaching Program) https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza
Episode #40: Diet Mistakes That Are Silently Tanking Your Thyroid, with Carmela Bugliarisi
Jul 17, 202644 minS1
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 why your body essentially "flatlines" when these systems are stressed. We break down the massive difference between conventional lab ranges and functional ranges, why you must stop "starving" yourself to lose weight, and why you likely need to trade your excessive cardio for strength training. Book a Strategy Call (Functional Wellness Program or Nutrition & Fitness Coaching Program) https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (CANADA SITE) Home | PERFECT Sports US (USA SITE) The makers of DIESEL Protein powder Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza
#39: 10 "Normal" Lab Results That Are Actually Red Flags
Jul 10, 202632 minS1
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 functional medicine practitioners. Tune in to learn what your body is actually trying to tell you through these standard lab markers so you can catch metabolic and hormonal issues before they develop into chronic diseases. Episode Timestamps: 03:26 - Lab Marker 1: Fasting Glucose 05:32 - Lab Marker 2: Fasting Insulin 08:00 - Lab Marker 3: HbA1c (Hemoglobin A1c) 11:20 - Lab Marker 4: hs-CRP (High-Sensitivity C-Reactive Protein) 12:56 - Lab Marker 5: Full Thyroid Panel 16:56 - Lab Marker 6: Homocysteine 18:49 - Lab Marker 7: DHEA-S (Dehydroepiandrosterone Sulfate) 20:41 - Lab Marker 8: SHBG (Sex Hormone-Binding Globulin) 23:38 - Lab Marker 9: Ferritin 26:12 - Lab Marker 10: Vitamin D Book a Strategy Call (Functional Wellness Program or Nutrition & Fitness Coaching Program) https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US (CANADA SITE) Home | PERFECT Sports US (USA SITE) The makers of DIESEL Protein powder Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza
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