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.

In this episode we dive into the exact plan I used to lose 50 lbs in my 40s—after hitting “goal weight” and still hating the photo. You’ll hear how I broke the skinny-fat cycle by rebuilding my metabolism (not starving it), eating more (yes, carbs), lifting heavy with progressive overload, and working with perimenopause hormones instead of fighting them. I’ll walk you through the simple systems that made it doable as a busy mom—protein targets, Sunday meal-prep, and strength training that actually sculpts. You’ll also learn the framework behind my Hourglass Body Method—Restore → Lean Out → Sustain—so you know which phase you’re in and what to do next. If you’re over 40 and stuck at “goal weight but not goal body,” this is your blueprint to strong, toned, and confident. Press play. 💪

Key timestamps:00:06 — Goal weight, wrong body: the beach photo that changed everything

05:50 — Rock bottom: pain, mom-guilt, and the decision to change

07:11 — Diet graveyard: shakes, fasting, low-carb… and why I stayed “skinny-fat”

10:00 — The catalyst: seeing a friend’s transformation and hiring a coach

12:26 — Investing in myself (and how I found the money + time)

13:41 — The two levers that fixed everything: eat more (protein/carbs) + lift heavy

17:18 — Systems that stick: Sunday meal-prep, planning, and 5 a.m. training

26:23 — Nine months later: photoshoot, confidence, and the identity shift

35:01 — The Hourglass Body Method: Restore → Lean Out → Sustain (how it works)

Links & resourcesJoin the 7-Day Hormone Reset & Fat Loss Starter Challenge → https://go.sarafrenzafitness.com/7day-fatloss-starter

Register for the 28-Day Menopause Fat Loss Kickstart Challenge → https://go.sarafrenzafitness.com/registration

Next one starts in early 2026, get on the waitlist below. https://go.sarafrenzafitness.com/vip-waitlist

Apply for 1:1 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

Perfect Sports Nutrition Supplement Use discount code FRENZA20: https://perfectsports.com/

Connect with Me

Say Hello! Email: [email protected]

Instagram: https://www.instagram.com/sara_frenzaQuick

links to Free resources and programs https://stan.store/SaraFrenzaWebsite: https://www.sarafrenzafitness.com/

Join the 7-Day Hormone Reset & Fat Loss Starter Challenge → https://go.sarafrenzafitness.com/7day-fatloss-starter

Register for the 28-Day Menopause Fat Loss Kickstart Challenge → https://go.sarafrenzafitness.com/registration

Next one starts early 2026 — get on the waitlist → https://go.sarafrenzafitness.com/vip-waitlist

Apply for 1:1 Coaching → https://go.sarafrenzafitness.com/coaching-application-email

Join my private Facebook Community for live podcast 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

Perfect Sports Nutrition Supplements – Use code FRENZA20 → https://perfectsports.com/

You know that 8 p.m. “just peeking in the pantry” move? It’s not a lack of willpower—it’s your midlife hormones teaming up with daily habits. In this episode, I unpack why nighttime snacking hits harder in perimenopause and menopause (hello, ghrelin and leptin!) and how estrogen dips mess with serotonin, blood sugar, and sleep. We’ll fix it—no food rules or guilt required.

You’ll walk away with three simple, no-drama strategies: my 80/20 method (yes to daily treats), a bedtime snack formula that actually helps you sleep, and a daytime plan that keeps cravings away before they even start.

Episode Breakdown

00:00 — Welcome: why your late-night snack isn’t a flaw

03:00 — The real culprits: ghrelin, leptin, cortisol, and estrogen–serotonin shifts

07:40 — The Undereating Trap: “good all day” → chaos at night

10:30 — Sleep & stress loop: how hot flashes and wake-ups trigger cravings

15:30 — Strategy #1: The 80/20 Method (with calorie example)

20:30 — Strategy #2: Bedtime Snack Formula (protein + carb + optional fat)

26:45 — Strategy #3: Daytime Foundation (breakfast, protein, fiber, spacing, hydration)

34:20 — Your 7-Day Challenge: pick one and share in the FB group

Action Step

Pick one strategy—80/20, a planned bedtime snack, or your daytime foundation—and follow it for seven days. Then share how it went inside my Facebook group, where I host live Q&As and record episodes with you!

Connect with Me 📧 Email: [email protected]

Instagram: https://www.instagram.com/sara_frenza

Free Resources & Programs: https://stan.store/SaraFrenza

Website: https://www.sarafrenzafitness.com/