In this episode, I dive deep into why inflammation and bloating become a persistent problem for women over 40, especially during the perimenopausal and menopausal transition. Host Sara Frenza, a certified nutrition coach, fitness expert, and hormone and menopause specialist, explains that inflammation is your body's alarm system. While acute inflammation (like the swelling that happens when you break a leg or arm) is a good thing, the problem is chronic inflammation, which is like an alarm that gets stuck on, causing damage to your tissues, organs, and entire system.

Here's what I cover in this episode:

• The Connection to Hormones: I explain that the hormonal changes women experience during perimenopause and menopause are increasing their baseline inflammation.
• The Gut-Hormone Link: I discuss how declining hormones, specifically estradiol (the most potent form of estrogen), affect your gut.
• The Root Causes of Bloating: Bloating—the uncomfortable feeling of fullness, distension, or tightness in your abdomen—is often an intersection of hormonal changes, chronic inflammation, and gut health shifts.
• Primary Causes of Chronic Inflammation: I break down the major contributors to chronic inflammation:
• What Gets Damaged: Chronic inflammation is not just about feeling puffy or uncomfortable; it damages critical systems in your body.
• The Game Plan: How to Reduce Inflammation: I share a systematic, root-cause approach starting with the Restore Phase.

You deserve to feel comfortable in your body and understand what's happening so you can address the root cause instead of just managing symptoms. Tune in to start your anti-inflammatory journey!

Join the 28-Day Menopause Fat Loss Kickstart Challenge → Next one starts in February 14, 2026. Registration Now Open https://go.sarafrenzafitness.com/registration

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

Apply for 1:1 Nutrition, Fitness and body transformation 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

Connect with Me

Say Hello!

Email: sara@sarafrenzafitness.com

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

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

In this episode, I dive into the science behind why stubborn belly fat won't budge and why you're constantly exhausted, focusing on the five non-negotiable "buttons" you need to push to fix your metabolism, stabilize your blood sugar, and get your energy back.

I explain:

• Why the decline of estrogen during perimenopause and menopause leads to insulin resistance, which literally prevents you from losing belly fat.
• How the deep belly fat, called visceral fat, has three to four times more cortisol receptors than fat cells elsewhere, causing stress and elevated cortisol (including from blood sugar crashes) to tell your belly fat to grow.
• Why continuing to "eat less, do more cardio, and restrict calories" is the wrong button to push in midlife.

Insulin resistance is a precursor to serious health issues, including Type 2 diabetes, cardiovascular disease, high blood pressure, and Alzheimer's (Type 3 diabetes). This is about fixing the root cause of your weight and energy struggles.

I also provide a free 7-day hormone reset and fat loss starter challenge with resources, including a meal plan and food lists.

This challenge starts every Monday and you can register here:

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

Important Timestamps

4:08–4:34 The analogy: Why "eating less and doing more cardio" is the wrong button to push.

7:18–8:11 How declining estrogen in perimenopause and menopause changes metabolism.

8:21–9:26 The explanation of insulin resistance and how chronically high insulin makes fat burning impossible.

9:29–10:02 Why visceral belly fat is so stubborn and loves to grow.

11:46–12:01 Why muscle mass is your best tool for managing blood sugar.

13:36–14:35S olution #1: Eat more protein at every meal (30g+).

14:37–15:30 Solution #2: Eat every 3 to 4 hours to stabilize blood sugar.

17:00–18:11 Solution #4: Start Strength Training to increase insulin sensitivity.

18:14–19:24 Solution #5: Sprint Interval Training (HIIT) for a powerful boost to insulin sensitivity.

19:33–20:01 Why fixing insulin resistance matters for long-term health (Type 2 diabetes, heart disease, Alzheimer's).

27:20–27:55 Information on the free 7-day hormone reset and fat loss starter challenge.

Links & resources

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

FREE MASTERCLASS “Fat loss Formula for women over 40”

February 3, 2026 at 6:30 pm EST. Register here :

https://go.sarafrenzafitness.com/fat-loss-formula-v2

Join the 28-Day Menopause Fat Loss Kickstart Challenge → Next one starts in February 14, 2026. Registration Now Open https://go.sarafrenzafitness.com/registration

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

Everyone is talking about protein… but why is it suddenly such a big deal for women over 40—and how do you actually hit your target without feeling overwhelmed?

In this episode of Muscle, Strength and Menopause, I break down why protein becomes your “menopause superpower” in perimenopause and menopause, especially if you’re struggling with stubborn belly fat, cravings, energy crashes, or that “soft/skinny-fat” look even after losing weight.

I walk you through the science behind why your body responds differently to food in midlife (hello, insulin resistance + anabolic resistance), exactly how much protein you actually need, and how to distribute it across the day so you preserve muscle, support your hormones, stabilize blood sugar, and make fat loss easier.

I also take you inside a live Cronometer food tracking demo, showing you step by step how to pre-plan meals to hit 150g of protein per day….without guessing, under-eating, or relying on protein bars all day.

If you’ve tried keto, fasting, cutting calories, or “eating clean” and nothing seems to work anymore, this episode will show you what to do instead.

Mentioned in this episode: My free 7-Day Hormone Reset & Fat Loss Kickstart Challenge plus a free metabolic and hormone assessment.

Join here https://go.sarafrenzafitness.com/7day-fatloss-starter

10 key timestamps 4:06 – What “skinny fat” really means (normal weight obesity) + why muscle loss happens 5:02 – Protein over 40: right amount, right timing, right type (not just “eat more”) 9:02 – The protein target: 1g per pound of goal/ideal body weight (example: 200 → goal 150 = 150g) 9:38 – Estrogen drop → insulin resistance explained with the “teen bedroom door” analogy 11:21 – Why protein needs increase: anabolic resistance, satellite cells, myosin/actin strength changes 12:38 – The 7 reasons protein is critical in menopause (blood sugar, cravings, sleep, hormones, muscle, thermic effect, disease prevention) 16:25 – How to distribute protein: 40/40/40 + 30g snack (and why snack protein is the missing piece) 17:10 intermittent fasting + cortisol/catabolic state; 20:05 – Live demo: using Chronometer to pre-plan a full day to hit 150g protein + common tracking mistakes

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 February 2026, get on the waitlist below. https://go.sarafrenzafitness.com/vip-waitlist

Apply for 1:1 Nutrition, Fitness and body transformation 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

Connect with Me Email: sara@sarafrenzafitness.com

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

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