Are you a woman over 40 who is actively training but struggling to see results, dealing with stubborn belly fat, or feeling exhausted instead of energized after your workouts? You're not alone, and the issue might be your pre-workout fueling strategy. Most advice about training fasted for fat loss is based on studies of sedentary young men, and this approach can actually backfire in a major way for women in perimenopause and menopause.

In this essential episode of Muscle, Strength, and Menopause, I, a certified nutrition coach, fitness expert, and hormone and menopause specialist, break down the science behind fueling your body for maximum results. I explain what happens when you train in a catabolic state and why this is particularly damaging for women over 40 who are already experiencing anabolic resistance.

Learn why fueling your body with a combination of protein and carbohydrates before your workout sends a signal to your brain that it is "safe to build muscle". I detail the negative consequences of prolonged catabolism, including muscle loss, declining metabolic rate, reduced bone density, and impaired gut and immune function. I also differentiate intermittent fasting from time-restricted eating and reveal the research showing why intermittent fasting protocols often increase stress and cortisol for women, providing none of the metabolic benefits seen in men.

Discover exactly what to eat before and after your training session to bookend your workouts with nutrition and shift your body into an anabolic (rebuilding) state. This is your guide to getting stronger, building muscle, and losing fat in midlife without starvation, shame, or burnout.

Registration is now open for the 28-Day Fat Loss Kickstart Challenge! Learn the exact system used to help over 400 women lose 4 to 8 pounds and build sustainable eating and training habits in just 28 days. Click the link in the show notes or comments to join the challenge before February 12th!

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 April 11 2026, get on the waitlist below. https://go.sarafrenzafitness.com/vip-waitlist

Apply for 1:1 Nutrition and Fitness 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 ‌

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

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