In this episode:

Why muscle gets harder to hold onto in perimenopause and menopause and why that's not the end of the story

Lifting heavy enough to matter: progressive overload as the whole game

Your protein target, and why how you spread it across the day matters

The under-eating trap and why you can't build muscle in a chronic deficit

Here's the link to the protein article: https://substack.com/@menopausetrainingblueprint/note/p-216588819?utm_source=notes-share-action&r=7ll8gq

And here is a full 21-week strength and endurance training plan so you have everything in one place : https://substack.com/@menopausetrainingblueprint/note/p-208996523?utm_source=notes-share-action&r=7ll8gq

Got a question you want answered on the show? Reply to the newsletter or send me a DM — your question could be the next episode.

Come say hi:

Substack: The Menopause Training Blueprint — https://substack.com/@menopausetrainingblueprint

Instagram: @menopausetrainingblueprint

Threads: @menopausetrainingblueprint

References

Buckinx F, Aubertin-Leheudre M. Sarcopenia in menopausal women: current perspectives. Int J Womens Health. 2022;14:805–819. doi:10.2147/IJWH.S340537

Breen L, Phillips SM. Skeletal muscle protein metabolism in the elderly: interventions to counteract the "anabolic resistance" of ageing. Nutr Metab (Lond). 2011;8:68. doi:10.1186/1743-7075-8-68

Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. PMID: 28698222

Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014;144(6):876–880. PMID: 24477298

Dos Santos EEP, de Araújo RC, Candow DG, et al. Efficacy of creatine supplementation combined with resistance training on muscle strength and muscle mass in older females: a systematic review and meta-analysis. Nutrients. 2021;13(11):3757. PMID: 34836013

Smith-Ryan AE, et al. Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause. J Int Soc Sports Nutr. 2025;22(1):2502094. PMID: 40371844

Chilibeck PD, Candow DG, Gordon JJ, Zello GA, Vandenberg A. Creatine supplementation in aging women: a promising strategy for healthy aging. Nutrients. 2021;13(3):1018. PMID: 33800619

This episode is for education, not individual medical advice. Talk with your own doctor before starting a new supplement or training program.

Get full access to The Menopause Training Blueprint at fitpelvicfloor.substack.com/subscribe

This is my first self recorded podcast here. Let me know what you think and if you like more of these.

Here is the link to my full bone health protocol:

The Bone Health Protocol

REFERENCES:

Watson, Steven L., Benjamin K. Weeks, Lisa J. Weis, Amy T. Harding, Sean A. Horan, and Belinda R. Beck. “High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women with Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial.” Journal of Bone and Mineral Research 33, no. 2 (2018): 211–220.

Beavers, Kristen M., Sherri D. Lynch, Jason Fanning, et al. “Weighted Vest Use or Resistance Exercise to Offset Weight Loss–Associated Bone Loss in Older Adults: A Randomized Clinical Trial.” JAMA Network Open 8, no. 6 (2025): e2516772.

Sundh, Daniel, Martin Nilsson, Michail Zoulakis, Courtney Pasco, Melis Yilmaz, Galateia J. Kazakia, Martin Hellgren, and Mattias Lorentzon. “High-Impact Mechanical Loading Increases Bone Material Strength in Postmenopausal Women—A 3-Month Intervention Study.” Journal of Bone and Mineral Research 33, no. 7 (2018): 1242–1251.

Muollo, Valentina, Lars G. Hvid, Vikram V. Shanbhogue, Verena Steinhauser, Daniela Caporossi, Ivan Dimauro, Marianne Skovsager Andersen, Chiara Fantini, Elisa Grazioli, Elsa S. Strotmeyer, and Paolo Caserotti. “Effects of 12-Week Power Training on Bone in Mobility-Limited Older Adults: Randomised Controlled Trial.” Archives of Osteoporosis 20, no. 1 (2024): 5.

Qiao, Zhengji, Niubing Chai, Luyao Zheng, Yunna Gao, and Yang Wang. “Effect of Whole-Body Vibration Training on Bone Mineral Density in Postmenopausal Women: A Meta-Analysis.” Chinese Journal of Tissue Engineering Research 29, no. 24 (2025): 5195–5202.

Get full access to The Menopause Training Blueprint at fitpelvicfloor.substack.com/subscribe