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'
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Episode #46
#46: 7 labs I run on every women over 40 that most Doctors never order....and what each one is telling you
Sep 14, 202629 minS1
In this episode of Muscle, Strength and Menopause , Sara Frenza breaks down the exact lab markers conventional medicine fails to test and why sex hormones like estrogen and progesterone are only one piece of a much larger metabolic puzzle. Sharing her mother’s painful journey with unaddressed gut issues and her own experience being dismissed in perimenopause, Sara reveals how stress, gut health, thyroid function, and inflammation create an interconnected pattern of symptoms. Today you'll learn why standard lab ranges leave sick patients labeled as "fine" and how optimal functional ranges pinpoint the real root cause of weight loss resistance, fatigue, and brain fog. Sara uncovers the step-by-step stress cascade—how elevated cortisol steals progesterone, drives estrogen dominance, slows the thyroid, and thins the gut lining. You will discover the 7 key tests every woman over 40 needs: a 5-part full thyroid panel, HS-CRP (inflammation), Fasting Insulin (metabolic dysfunction), the DUTCH Complete urine test (hormone metabolism and cortisol curves), the GI-MAP stool test (leaky gut, beta-glucuronidase, and estrogen recycling), DHEA-S (adrenal reserve), and SHBG (sex hormone binding globulin). Join my Workshop on how to reset your gut in 21 days and get to the real cause of Bloating, constipation, gut issues and IBS. https://go.sarafrenzafitness.com/september-workshop-registration September 15th and 17th. Can't make it live? You will get the full recording plus the complete 21-day protocol. More information about our Programs and book a FREE virtual Consultation Call with our team https://go.sarafrenzafitness.com/eve-info FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment 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 Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza
#45: Things your Doctor should of told you about your thyroid but didn't
Aug 28, 202627 minS1
In this episode of Muscle, Strength and Menopause , Sara Frenza breaks down the hidden mechanics of thyroid health that conventional medicine frequently overlooks. As a board-certified functional medicine nutrition practitioner, Sara shares her personal journey into functional wellness after watching her mother's severe gut and metabolic health decline without answers. She dives deep into why standard lab ranges leave women feeling sick at "normal" levels, how sex hormones and dieting crash your thyroid, and why the real key to thyroid conversion lies in your liver and gut. Why 1 in 8 women will deal with thyroid issues and up to 60% of people with a condition remain undiagnosed. You'll uncover how the body converts storage hormone (T4) into active worker hormone (T3), the role of reverse T3 as a metabolic "brake," and why 80% of conversion happens in the liver while 20% occurs in the gut. Sara outlines the complete, full thyroid panel you actually need—including TSH, free T4, free T3, reverse T3, and thyroid antibodies. We explore the four main thyroid conditions (hypothyroidism, hyperthyroidism, Hashimoto's, and Graves' disease), how chronic stress and leaky gut trigger autoimmune attacks, and why extreme calorie restriction or GLP-1 diets can force your body to throttle down its metabolism. More information about our Programs and book a FREE virtual Consultation Call with our team https://go.sarafrenzafitness.com/eve-info FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment 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 Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza
#44: Tara Benoit's story of surviving a heart attack at 46
Aug 24, 202641 minS1
Despite eating clean, strength training, and appearing to be the picture of health, Tara survived a rare Spontaneous Coronary Artery Dissection (SCAD) heart attack at age 46 after being repeatedly dismissed by emergency room doctors who attributed her symptoms to anxiety. In this conversation, Tara shares her harrowing experience navigating medical dismissal, the underlying health warning signs—including a decade of severe gut dysfunction and chronic stress—that preceded her event, and how she completely transformed her definition of health and strength. In this episode, you'll learn why SCAD is the leading cause of heart attacks in women under 50 and its strong connection to perimenopause, menopause, and hormonal fluctuations. You'll hear about the dangerous reality of medical gaslighting and why women must act as the CEO of their own health when told "everything is normal". Tara and Sara explore how chronic fight-or-flight stress, over-exercising, and unaddressed gut issues like SIBO impact cellular health and cardiovascular risk. Finally, you will learn how functional testing—such as GI-MAP stool testing and nutrient panels—helps women optimize their bodies for long-term health, cellular recovery, and true longevity. Connect with Tara Benoit https://www.instagram.com/tarabenoitofficial/ https://tarabenoit.com/ More information about our Programs and book a FREE virtual Call with our team https://go.sarafrenzafitness.com/eve-info FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment 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 Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza
#43: You started HRT, so why are you more puffy, more exhausted, and gaining weight?
Aug 17, 202626 minS1
In this episode of Muscle, Strength and Menopause , Sara Frenza dives deep into the hidden science of estrogen metabolism and hormone clearance. As a board-certified functional medicine nutrition practitioner on HRT herself, Sara explains why HRT fails to address the root causes of weight loss resistance, fluid retention, and chronic fatigue. She breaks down how sluggish liver pathways, gut dysbiosis, high cortisol, and hidden thyroid dysfunction block hormone performance, turning your treatment into a source of frustration. Why HRT acts as a fire alarm silencer rather than putting out the root metabolic fire causing your symptoms, Today, you'll discover the three phases of estrogen clearance (liver phase 1, phase 2 methylation, and gut phase 3) and how an overgrowth of beta-glucuronidase bacteria or constipation causes your body to recycle estrogen right back into your bloodstream. We explore why muscle loss is the single biggest driver of midlife weight gain, why HRT protects muscle but cannot build it without resistance training and optimal protein, and how high cortisol steals from your progesterone production. Finally, Sara breaks down why 20% of thyroid conversion happens in the gut and why comprehensive functional testing—including DUTCH urine testing, GI-MAP stool testing, and full blood panels—is essential to map out your unique hormone roadmap. More information about our Programs and book a FREE virtual Call with our team https://go.sarafrenzafitness.com/eve-info FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment 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 Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza
Episode #42: Healing the Relationship With Food: Liz Kennedy's Journey to Finding Her Strong
Aug 9, 202643 minS1
In this episode of Muscle, Strength and Menopause , host Sara Frenza is joined by Coach Liz Kennedy, a certified nutrition coach, personal trainer, and expert coach inside the Hourglass Body Method. Liz spent 33 years as a social worker helping others, but spent two decades trapped in the toxic cycle of extreme restriction, guilt, and body dysmorphia. She shares her transformative journey of finding CrossFit in her 40s, touching a barbell for the first time, and discovering that fueling her body and building muscle was the ultimate key to physical and mental freedom. Today, you will learn on how to break free from the 80s/90s toxic diet culture mindset of shrinking yourself and turn exercise into an empowering act of self-care. You'll discover how lifting heavy weights and building muscle completely transforms your physique, boosts your confidence, and helps eliminate body dysmorphia and food guilt. We break down practical, real-world nutrition strategies—including Liz's expert meal prep systems, bowl-building framework, and prioritizing single-ingredient whole foods—to naturally crush cravings and keep you full. Finally, Liz shares how to navigate mental health shifts during menopause, why focusing on protein is your single biggest nutritional lever, and how to start building your "70-year-old body" today for lifelong independence. Connect with Liz Kennedy: https://www.instagram.com/kennedyliz/ https://www.facebook.com/liz.b.kennedy.3 More information about our Programs and book a FREE virtual Call with our team https://go.sarafrenzafitness.com/eve-info FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. Free Hormone & Metabolism Assessment Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 Use Discount CODE: FRENZA15 Connect with Me Say Hello! Email: sara@sarafrenzafitness.com Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile Shop programs, bundles & resources: https://stan.store/SaraFrenza Website: Home - Sara Frenza
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