Still working out the way you did in your 30s and wondering why it’s not working anymore? You are not alone.

In episode 17, we dive into what happens to women’s bodies during perimenopause and why your approach to exercise needs to change.

Drawing from Dr. Stacy Sims' research, we’ll explore how to train smarter, not harder, to support your hormones, build muscle and feel your best in this new stage of life.

00:00 Introduction: Struggling with Fitness After 40

00:17 Personal Journey: Mel's Fitness Struggles

00:45 Understanding Perimenopause and Fitness

02:08 Why Your Old Workout Routine Isn't Working

03:36 The Importance of Strength Training

04:50 The Role of HIIT Workouts

06:02 Fueling Your Workouts

07:16 The Importance of Recovery

08:04 Conclusion: Embrace the Change

Don't forget to check out Episode 19 for more on nutritional needs during perimenopause.

Are you sober curious? Thinking about taking a break from alcohol but not sure where to start?

In this episode, I’ll walk you through a few key steps to prepare you for success. Whether you’re struggling with weight gain, poor sleep or just feeling off, this episode will give you the tools to make your alcohol-free journey feel empowering, not overwhelming.

All you need is the right mindset and a plan. And I’m here to help you with both!

00:34 Mel's Personal Journey with Alcohol

02:25 The Importance of Your Mindset and Having a Plan

05:06 Setting Up Your Environment for Success

07:01 Managing Expectations and Handling Challenges

12:30 Wrap-up and Encouragement

Grab my 4-Week Sober & Strong Roadmap and start your alcohol-free journey today!

In this episode, I'm diving into how alcohol affects muscle growth, metabolism and overall body composition, especially for women over 40.

I'll break down the science behind muscle protein synthesis and discuss the detrimental effects of alcohol on this process.

Learn how alcohol disrupts your hormones, impairs sleep and recovery and negatively impacts your metabolism, making it harder to see results from your workouts.

I'll also share specific tips for women in perimenopause and menopause to help build muscle and improve body composition.

Join me as we explore why taking a break from alcohol might be the key to achieving your fitness goals.

01:30 How Alcohol Affects Muscle Protein Synthesis

02:55 Alcohol And Hormones

03:46 Alcohol and Sleep and Recovery

04:19 Alcohol and Metabolism

05:39 Why It’s Hard to Build Muscle In Perimenopause And Menopause

08:42 Actionable Steps to Build Muscle

Host Mel Stephens is a certified well-being coach and certified personal trainer.

Ready to start your Sober & Strong journey?

Download my free 4-Week Sober & Strong Roadmap.