As women move through perimenopause and menopause, the hormonal landscape shifts dramatically—and so does the way the body holds onto muscle and bone. In this episode, I’m joined by Dr. Cecily Havert of Northern Virginia Family Practice, to break down what happens to muscle mass, metabolism, and body composition in midlife, and why resistance training is your best ally.

A few things we chat about in this episode 👇👇👇

The average rate of muscle loss per year and per decade as we age

How hormonal shifts—especially estrogen, progesterone, and testosterone—affect muscle maintenance and strength

The critical role estrogen plays in preserving lean muscle and supporting bone density

Why declining hormones also increase the risk for bone loss and fractures

How muscle mass impacts metabolism and insulin sensitivity during and after menopause

Why so many women notice changes in waist circumference in midlife (hint: it’s not just about calories)

The connection between lean muscle and stronger bones—and how to build both

Resistance training vs. weight-bearing cardio: which is best for bone and muscle health post-menopause?

Actionable strategies to maintain strength, improve body composition, and protect long-term health

Important show links 👇👇👇