When it comes to midlife health, women are bombarded with mixed messages: It’s all your hormones. There’s nothing you can do. Just accept the changes. But is that really the full story?

On this episode of Aging Powerfully with Melissa Grelo, I sit down with muscle scientist Dr. Colenso-Semple to break down why building muscle as we age isn’t just about looking strong — it’s about preserving independence, vitality, and living fully on our own terms.

We tackle the myths and hype around menopause, hormones, and body composition, and get straight to the facts:

• Why muscle is the true “fountain of youth” for women in midlife and beyond
• The real drivers of body composition change in menopause — and why hormones are only one piece of the puzzle
• Strength training decoded: how often, how heavy, which body parts, and whether tools like weighted vests actually matter
• The cortisol connection: how stress impacts our ability to build and maintain muscle
• Training and the cycle: does your period really affect strength gains?

If you’ve ever felt confused by the noise online about women’s fitness, aging, and menopause, this conversation cuts through it all. Dr. Colenso-Semple gives us the science-backed “how-to” on building muscle, protecting our health, and aging powerfully — literally.

It’s time to stop the myths, stop the fear, and start lifting for the life you want.

This episode supported by Aging Powerfully with Melissa Grelo: The Retreat, November 7-9, 2025 at Kingbridge Centre, Ontario. For info and bookings, www.agingpowerfullywithmelissagrelo.com/retreat. Thank you to our partners, IRIS @lovemy.iris, GoodLife Fitness @goodlifefitness and Avène @avene. 

Find Melissa Grelo on Instagram @MelissaGrelo and @AgingPowerfullyWithMG, or on her website AgingPowerfullyWithMelissaGrelo.com.

Producer: Melissa Grelo. 

Audio/Video Producer and Editor: Drew Garner.