In this episode we dive into what’s really driving that sudden midlife belly fat—and why your old playbook (more cardio, fewer carbs, tiny dumbbells, crash diets) can make it worse. I break down the science in real-world language: insulin resistance as estrogen declines, slower fat removal (lipid turnover), accelerated muscle loss, cortisol spikes, and rising inflammation. Then I give you the plan that does work now: lift heavy with progressive overload, add short sprint-interval sessions, eat enough protein (1 g per pound of goal weight), and stop skipping breakfast so your metabolism and hormones can work for you again. You’ll walk away with simple, do-today action steps and a sample day that fits a busy schedule. If you’ve been “doing everything right” and still watching your waistline creep up, this is the reset your midlife body has been asking for. Key timestamps (8) 00:00 The midlife metabolism shift: fat checks in…but doesn’t check out 02:57 Not your fault: why “eat less, do more” backfires after 40 05:07 Estrogen drop → insulin resistance (GLUT-4, blood sugar, visceral fat) 07:24 Lipid turnover slows: why the same routine now adds 10–20 lbs 08:48 Muscle loss + cortisol + inflammation: the perfect storm for belly fat 13:05 What to stop: chronic cardio, light weights, aggressive deficits 18:13 What to start: heavy resistance training + true sprint intervals (SIT) 23:48 Nutrition that works now: protein targets, pro-carb stance, eat breakfast 30:04 Action plan: 30g protein/meal, compound lifts, sleep routine Links & resources 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 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_frenza Shop programs, bundles & resources : https://stan.store/SaraFrenza Website: https://www.sarafrenzafitness.com/