Muscle, Strength and Menopause

Welcome to another episode of Muscle Strength and Menopause. I am your host, Sara Frenza, and today we are diving deep into a silent factor that might be sabotaging your progress despite your best efforts. If you have been hitting your protein goals, strength training, and tracking your food, yet the scale still won't move, you are not crazy. There is often a "slow, low-grade fire" burning inside your body called chronic inflammation. This process silently blocks fat loss, wrecks your hormones, and tanks your energy. For women over 40, menopause "turns up the volume" on this inflammation, making it even harder to see results. In this episode, I break down exactly what chronic inflammation is, why it stalls fat loss, and the five essential levers you can pull to put out the fire for good. We also discuss why mainstream medicine is finally catching up to functional health practices and why your standard blood work might not be telling the whole story.

Want 1:1 Support with your health and fitness goals?

Book a free call we have 2 programs to suit your needs:

1. Hourglass Body Method Program (Fat loss and body transformation program)
2. Elevated Vitality Experience (Functional Wellness Program) which includes lab testing to get the the root cause of your gut and hormone problems. We don't guess.. we test!

→https://go.sarafrenzafitness.com/coaching-application-form

28 day Fat Loss Kickstart Program→ Next one starts in May 27, 2026 get on the waitlist below. https://go.sarafrenzafitness.com/registration

FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page

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

Connect with Me

Say Hello!

Email: [email protected]

Instagram: Functional Nutrition | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile

Shop programs, bundles & resources: https://stan.store/SaraFrenza ‌

Website: Home - Sara Frenza

This episode of Muscle Strength and Menopause features Jennifer Valenza, founder of Skynbio (spelled as "Skin Bio" in the video), to discuss the intricate connection between the gut and skin microbiomes. Jennifer shares her personal 10-year journey of battling "fungal acne," which was often misdiagnosed and exacerbated by conventional skincare products. She explains how common ingredients like seed oils and polysorbates can inadvertently feed microbial overgrowths like Malassezia yeast, leading to chronic inflammation, rosacea, and breakouts.

The conversation delves into the "root cause" approach, exploring how hormonal birth control, stress, and gut dysbiosis impact skin health. Jennifer details the science behind her "microbiome-smart" skincare line, which focuses on stopping the food source for yeast, repairing the skin barrier with building blocks like ceramides, and calming inflammation with natural botanicals.

Follow Skynbio on

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

Skynbio website: https://skynbio.com?sca_ref=10929708.S7SVnfESwc5dwN85

Use Discount CODE: FRENZA15

Want 1:1 Support with your health & fitness goals?

Book a free call we have 2 programs to suit your needs:

1. Hourglass Body Method Program (Fat loss and body transformation program)
2. Elevated Vitality Experience (Functional Wellness Program) which includes lab testing to get the the root cause of your gut and hormone problems. We don't guess.. we test!

→https://go.sarafrenzafitness.com/coaching-application-form

28 day Fat Loss Kickstart Program→ Next one starts in May 27, 2026 get on the waitlist below. https://go.sarafrenzafitness.com/registration

FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page

Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook ‌

Connect with Me

Say Hello! Email: [email protected]

Instagram: Functional Nutrition | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile

Shop programs, bundles & resources: https://stan.store/SaraFrenza

Website: Home - Sara Frenza

You've been putting in the work. The nutrition. The training. The hard conversations with yourself about who you are and what you want in this next chapter. But here's something most women in midlife never think about: your wardrobe might be the one thing holding your confidence hostage.

Today's guest is Renee Lindo, and she is not your average stylist.

Before she ever styled a client, Renee was a national sales director in the pharmaceutical industry leading high-performing teams and winning top industry awards. And the whole time, she was quietly using her wardrobe as a strategic tool. Not for vanity. For power. For presence. For walking into a room and being taken seriously before she ever said a word.

Now she helps high-achieving women over 40 do exactly the same thing.

In this episode, Renee and I are talking about something that does not get nearly enough airtime in the health and fitness space: the connection between physical transformation and how you show up visually in the world. Because here is the truth. When your body is changing, your identity is changing too. And if your closet still reflects the woman you used to be, there is a disconnect that no amount of gym time can fix.

We get into why women over 40 feel so lost in their wardrobes right now, how to start rebuilding when nothing feels like it fits anymore, and what it actually looks like to dress for the woman you are becoming, not the one you used to be.

This one is going to hit different. I promise.

Connect with Renee at letsgetdressednow.com and follow her on Instagram @‌reneelindo_style.

Links & resources

Apply to work with our team 1:1 in one of our signature programs. We have our Hourglass Body Method Program (Fat loss and body transformation program) Elevated Vitality Experience (Functional Wellness Program)→https://go.sarafrenzafitness.com/coaching-application-form

28 day Fat Loss Kickstart Program→ Next one starts in May 27, 2026 get on the waitlist below. https://go.sarafrenzafitness.com/registration

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

FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page

Connect with Me

Say Hello!

Email: [email protected]

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

programs, bundles & resources: https://stan.store/SaraFrenza‌

Website: Home - Sara Frenza

If you have been dealing with bloating, breast tenderness, mood swings, anxiety, or belly fat that will not move no matter what you try, this episode is for you. I walk through estrogen dominance from a functional nutrition and root cause perspective: what it actually is, why perimenopause makes you uniquely vulnerable, and the four root causes driving it including gut health, liver detoxification, xenoestrogens, and the insulin-aromatase connection that most practitioners never discuss.

I also explain exactly how the body metabolizes estrogen through three detoxification pathways, what the DUTCH test (Dried Urine Test for Comprehensive Hormones) reveals about your estrogen metabolism, and how this tool is used in functional medicine wellness to stop guessing and start addressing the real problem.

Links & resources

28 day Fat Loss Kickstart Program→ Next one starts in May 27, 2026 get on the waitlist below. ⁠https://go.sarafrenzafitness.com/registration ⁠

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

FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. ⁠https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page ⁠

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

Join my private Facebook Community (attend live podcast recordings & Q&A) ⁠Body Transformation and Fat loss for women over 40 | Facebook⁠ ‌

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

⁠Home | PERFECT Sports US⁠ (CANADA SITE)

⁠Home | PERFECT Sports US⁠ (USA SITE)

The makers of DIESEL Protein powder

Connect with Me

Say Hello!

Email: ⁠[email protected]⁠

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

Shop programs, bundles & resources: ⁠https://stan.store/SaraFrenza⁠ ‌

Website: ⁠Home - Sara Frenza⁠

In this podcast, I go over the common mistakes women in perimenopause and menopause make when using GLP-1 medications for weight loss. I discuss why these medications can lead to significant muscle and bone loss if not managed correctly and provide a science-backed strategy to protect your metabolism while using them.

REGISTRATION OPEN for my 28-Day Menopause Fat Loss Program → Next one starts in April 11 2026, get on the waitlist below. ⁠https://go.sarafrenzafitness.com/registration⁠

Links & resources

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

FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. ⁠https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page⁠

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) ⁠Body Transformation and Fat loss for women over 40 | Facebook⁠ ‌

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 ⁠

Home | PERFECT Sports US⁠ (CANADA SITE) ⁠

Home | PERFECT Sports US⁠ (USA SITE)

The makers of DIESEL Protein powder

Connect with Me

Say Hello!

Email: ⁠[email protected]⁠

Instagram: ⁠Menopause Fat loss Coach (@sara_frenza) • Instagram profile⁠

Shop programs, bundles & resources: ⁠https://stan.store/SaraFrenza⁠ ‌

Website: ⁠Home - Sara Frenza⁠

FREE MASTERCLASS March 24th at 6:30 pm EST: The Belly Fat Fix: How to Balance Cortisol and Burn Fat After 40 in 28 Days. Reserve your free seat → https://go.sarafrenzafitness.com/belly-fat-fix-masterclass

Do you feel like you’re doing everything right—eating clean, hitting the gym, cutting back on wine—but the scale won't budge and your belly fat is only increasing? In this episode of Muscle Strength and Menopause, I explain why the standard "eat less, move more" advice often fails women over 40. The missing piece of the puzzle is often cortisol.

Discover how chronic stress and elevated cortisol levels actively work against your fat loss goals by breaking down muscle, increasing insulin resistance, and targeting fat storage directly to your midsection. I break down the science behind the HPA axis and provides five concrete, evidence-based strategies to lower your cortisol and finally see results in perimenopause and menopause.

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

FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page

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) Body Transformation and Fat loss for women over 40 | Facebook

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

Connect with Me

Say Hello!

Email: [email protected]

Instagram: Menopause Fat loss Coach (@sara_frenza) • Instagram profile

Shop programs, bundles & resources : https://stan.store/SaraFrenza ‌

Website: Home - Sara Frenza

In this episode of the Muscle Strength and Menopause podcast, I am joined by Dr. Kristi Sawicki, a molecular oncology scientist and longevity educator, to discuss the rapidly evolving world of peptides. They explore how these small protein molecules can serve as powerful tools for women over 40 to optimize their metabolic health, improve body composition, and support long-term wellness. Dr. Sawicki shares her personal journey with growth hormone peptides and GLP-1s, breaking down the science behind different "stacks" and emphasizing the critical importance of maintaining foundational health habits like strength training and proper nutrition alongside peptide use.

Connect with Dr. Kristi Sawicki Kristi Sawicki, PhD, is a molecular oncology scientist and longevity educator with expertise in precision medicine, metabolic health, and hormone optimization. She specializes in translating cutting-edge science into practical strategies to help people improve body composition, energy, and long-term health. She is the founder of Longevity with Kristi.

To learn more about Dr. Kristi’s work, access her private coaching, or join her educational community, use the links below:

Website: ⁠www.longevitywithkristi.com⁠

Email: ⁠[email protected]⁠

Instagram: ⁠@drkristi.sawicki⁠

Links & resources

FREE MASTERCLASS March 24th at 6:30 pm EST: The Belly Fat Fix: How to Balance Cortisol and Burn Fat After 40 in 28 Days. Reserve your free seat → ⁠https://go.sarafrenzafitness.com/belly-fat-fix-masterclass⁠

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

FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. ⁠https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page⁠

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) ⁠Body Transformation and Fat loss for women over 40 | Facebook⁠ ‌

Connect with Me

Say Hello!

Email: ⁠[email protected]⁠

Instagram: ⁠Menopause Fat loss Coach (@sara_frenza) • Instagram profile⁠

Shop programs, bundles & resources: ⁠https://stan.store/SaraFrenza⁠ ‌

Website: ⁠Home - Sara Frenza⁠

In this episode of the Muscle Strength and Menopause podcast, I am joined by special guest Dr. Monica Vermani, a clinical psychologist, TEDx speaker, and author of A Deeper Wellness. Together, we dive into the often-overlooked connection between the hormonal shifts of perimenopause and menopause and their profound impact on mental and emotional well-being.

Key Discussion Points Include:

• The Interconnectedness of Symptoms: Dr. Vermani breaks down how menopause symptoms manifest in three distinct ways: physical symptoms in the body, negative thoughts and cognitive issues like brain fog, and maladaptive behavioral habits.
• The "Human Doing" vs. "Human Being": Why many women in the prime of their lives—juggling peak careers and the "sandwich generation" responsibilities of caring for children and aging parents—tend to discount their symptoms as mere stress.
• Strategies for a Deeper Wellness: Practical advice on breaking the pattern of self-sacrifice and people-pleasing, including the importance of setting boundaries and asking for help.
• Daily Rituals for Resilience: Dr. Vermani shares her favorite self-care practices, from "dates with yourself" to the power of gratitude logs and simple breathwork to calm a racing mind.
• Replenishing Your Well: Understanding that true health requires nourishing the four foundations: quality sleep, a healthy diet, consistent exercise, and a calm state of mind.

Connect with Dr. Monica Vermani:

• Book: A Deeper Wellness https://www.book.adeeperwellness.com/
• Podcast: A Deeper Podcast - https://www.drmonicavermani.com/podcast
• Website: https://www.drmonicavermani.com/
• Social Media: Instagram: https://www.instagram.com/drmonicavermani/ Facebook: https://www.facebook.com/dr.monica.vermani

Links & resources

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

FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page

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

Are you waking up at 2:00 a.m. with your heart racing, or lying in bed exhausted but "wired"? Many women chalk up poor sleep to just another part of aging, but it is actually driven by specific hormonal mechanisms.

In this episode, I explain how the decline of "nature's valium"—progesterone—impacts your nervous system and why your body may be "robbing" its own hormones to keep up with chronic stress.

I am sharing eight science-backed strategies I use with my own clients to help you regain restorative sleep, rebuild your muscle, and reclaim your energy.

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

Perfect Sports Nutrition Supplement Use discount code FRENZA20 https://perfectsports.com/ (CANADA SITE)

https://us.perfectsports.com/ (USA SITE)

The makers of DIESEL Protein powder

Connect with Me

Say Hello!

Email: [email protected]

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

Shop programs, bundles & resources: https://stan.store/SaraFrenza ‌

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

Are you working out 5 to 6 days a week, spending hours on the treadmill, or attending high-intensity classes, but still feel frustrated that your body isn't changing? Many women in midlife feel like something is wrong with them when they put in the effort but don't see the definition or toning they desire.

I'm your host, Sara Frenza, a certified nutrition coach, fitness expert, and hormone and menopause specialist, and I'm here to tell you that it's not you, it's your strategy.

In this episode, I explain why your current workout routine is likely working against your perimenopausal or postmenopausal body. I discuss how declining estrogen removes the hormonal support needed to manage stress, meaning moderate-intensity cardio can raise cortisol, instructing your body to store fat and break down muscle. It's time to stop "working harder and getting softer."

I break down the three essential pillars for achieving a strong, confident, and toned physique after 40.

If you're ready to stop fighting your hormones and start building the muscle that becomes your "menopause superpower," this episode is your action plan!

Podcast #14 The Protein Formula for Midlife Women Who Want to Tone Up and Lose Body Fat

Apple: https://podcasts.apple.com/us/podcast/14-the-protein-formula-for-midlife-women-who-want-to/id1851297313?i=1000745336864

Amazon:https://music.amazon.ca/podcasts/16931a06-0a09-4441-8ad2-820102c8a285/episodes/bd78426d-9cf1-44b3-80b9-71c50c7d71a2/muscle-strength-and-menopause-14---the-protein-formula-for-midlife-women-who-want-to-tone-up-and-lose-body-fat

Podcast # 13 - The Nutrition Blueprint for Building Muscle at 40+

Apple: https://podcasts.apple.com/us/podcast/the-nutrition-blueprint-for-building-muscle-at-40/id1851297313?i=1000743640479

Amazon: https://music.amazon.ca/podcasts/16931a06-0a09-4441-8ad2-820102c8a285/episodes/a75b31fb-764e-42bc-a2b2-98e91965ac06/muscle-strength-and-menopause-the-nutrition-blueprint-for-building-muscle-at-40

Links & resources

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

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