If you’ve been feeling weaker, softer, or more exhausted in midlife — this is your wake-up call. What you’re experiencing isn’t laziness, lack of willpower, or “just aging.” It’s biology. And the good news? You can absolutely take your strength back.

In this empowering episode, we break down what’s really happening to your muscle, bones, and metabolism during perimenopause and menopause — and more importantly, what you can do about it starting today.

🎙️ StrongHER Voices is the empowering podcast helping women navigate their StrongHER Era with clarity, confidence, and the honest, expert-backed support they deserve.

Hosted by Ashley Basilio — certified menopause health coach, fitness professional, and women’s wellness advocate.

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In this episode, we cover:

✅ Why you feel weaker or more fatigued in midlife — and why it’s not your fault

✅ How hormone decline affects muscle, bone, metabolism, and energy

✅ The real definitions of osteopenia, osteoporosis & sarcopenia (and why every woman should understand them)

✅ The shocking bone-loss statistics every midlife woman needs to know

✅ Why muscle is truly “medicine” — from metabolism and blood sugar to heart health, cognition, mood, and longevity

✅ The role of nutrition in building strength: protein needs, carbs, fats, supplements, and the truth about fueling your StrongHER Era

✅ Five actions you can start today to protect your muscle, strengthen your bones, and support your future self

✅ How community, accountability, and support make strength sustainable — and why sisterhood matters more than ever

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If this episode resonated with you, I’d love to keep supporting you on your StrongHER journey. 💛

🩷 Join StrongHER Together

Get ongoing support, accountability, education, and the tools you need to feel stronger—inside and out. Use code VOICES for $25 off any membership:

👉 https://getfitwithashley.com/strongher/

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Sign up for my email list to get blogs, classes, coaching updates, podcast drops, free workouts, and upcoming events delivered right to your inbox:

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Enjoy free, beginner-friendly to advanced workouts any time on my YouTube channel:

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Daily tips, real talk, behind-the-scenes, and encouragement for your StrongHER Era:

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⚠️ Disclaimer:

The information shared in this podcast is for educational and informational purposes only. It is not medical advice and should not replace consultation with your healthcare provider. Always talk with a qualified professional about your individual health needs before making changes to your diet, exercise, or treatment plan.

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00:00 - Start

00:50 - Introduction

01:56 - 5 Main Topics for Today

02:29 - What's Happening to Your Body In Midlife

08:43 - Definitions So We Can Take Action

08:49 - Sarcopenia - Loss of Muscle and Strength

10:06 - Bone Density Decrease

11:14 - Osteopenia

11:48 - Osteoporosis

14:35 - Muscle is Your Midlife Superpower

22:59 - Nutrition and Aging Well

31:15 - 5 Actions You Can Take Today