Macros, Meal Plans, and Menopause: The Truth You’re Not Hearing

Let’s cut the fluff and get straight to it: the world of menopause has turned into a slick marketing playground.

Every other headline screams, “Macros for Menopause! Meal Plans for Menopause! Best Strength Training for Menopause!”

It’s everywhere, all the time, and let’s face it—most of it is just another way to sell you the same old diet culture dressed up in 2025 packaging.

Ten years ago? Forget it. Menopause wasn’t even a whisper in the fitness and health world.

Our moms didn’t have gyms that catered to women, much less resources on how to build muscle and keep their bodies strong through this life stage.

It was Jazzercise, maybe some cardio, and a whole lot of silence.

Now?

We’ve made progress.

Strength training has entered the chat, and spoiler alert: it’s the secret weapon for navigating menopause.

But let me be the one to tell you...macros and meal plans aren’t magic wands.

They aren’t quick fixes.

They’re tools.

And like any tool, you have to actually use them—and use them correctly.

Macros sound sexy, right?

They promise control, awareness, and a data-driven approach.

But let me tell you, the reality is tedious.

Weighing every bite, checking app entries for accuracy, and doing mental gymnastics to make sure your protein, carbs, and fats line up?

It’s work.

And most people quit before they see results because they don’t realize this isn’t about perfection—it’s about practice.

And meal plans? Sure, they simplify the process, but they don’t answer the most important question: Is this right for me?

Because here’s the truth no one’s telling you—most women have been dieting for so long, that they’re stuck in a cycle of starvation.

Living on 900, 1000, or 1100 calories a day isn’t “discipline”; it’s a metabolic disaster.

And the solution? It’s not eating less—it’s eating more.

Yes, you read that right.

Sometimes losing weight, building muscle, or just feeling like a human again requires fueling your body, not starving it.

It’s wild. It’s counterintuitive. And it’s the conversation no one wants to have because it doesn’t sell the latest fad.

So, if you’re tired of the noise, the gimmicks, and the endless cycle of “what’s next,” this episode if for you.

I’m not here to sugarcoat it. I’m here to tell you the truth, help you break free from the bullshit, and show you how to make these tools actually work for you.

Listen now.

It’s time to rewrite the menopause playbook.

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Lose 10 lbs (In 30 Days) is going LIVE on 2/3/2025 inside our FIT OVER 40 Membership.

You can Get the program and ALL the coaching by joining our membership for the next 3 months for only $147.That's right... our BEST KEPT SECRET is this coaching program.⁠https://fitness-asylum.com/fit-over-forty/

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Imagine this: You're face-to-face with a genie who's ready to grant your wish...

Would you choose to add 10 pounds of solid muscle or zap away 10 pounds of stubborn body fat?

Before you answer, let's get real.

There's a big difference between weight loss and fat loss, and it's time to stop playing games with your health.

Muscle isn't just about looking like a Greek God or Goddess—it's your secret weapon, a form of currency, your insurance policy against frailty and weakness.

It's the key to unlocking a metabolism that burns like a furnace, keeping you strong, vibrant, and ready to tackle whatever life throws your way.

If your entire sense of fulfillment hinges on seeing the numbers on the scale drop, then this episode is tailor-made for you!

Join for for this episode as we explore the incredible benefits of focusing on muscle power over scale weight.

It's time to shift our perspective away from the scale and towards creating a body that exudes strength and resilience.

Tune in now!

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1. You don’t want to miss what we have going on starting April 1st inside the Society membership.

I have an exclusive masterclass and program for members to lose 10 lbs. In the following months, we will keep building on that momentum and also keep the weight off

Join now at https://bonnielefrak.com/self-made-society/

2. Want to work more closely with me and have 1:1 coaching and weekly accountability?

Book a call here https://calendly.com/bonnielefrak/lets-talk-weight-loss-strategy

Ready to make this a "forever weight loss" kind of year?

Of course, we all want to lose weight...

I mean that's kind of why you're here, right?

But wouldn't it just be amazing to lose that weight FOREVER?

The truth is...

YOU CAN!

If someone loses weight, but can't keep it off it's likely because of one thing...

Unsustainability.

If you're not losing weight, and keeping it off...

It's likely because you weren't able to sustain the method in which you chose to lose weight in the first place.

If you truly want to lose weight and keep it off forever...

There are a few things you are going to have to address.

The first question you need to ask yourself is this...

How is 2024 going to be different than all the other years?

If you want different results, you're going to have to do things differently.

Let's get into this and so much more on this episode of Unf*ck Your Weight Loss.

Listen now!

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Connect with Bonnie-

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JOIN ME FOR THE REAL WEIGHT LOSS CHALLENGE!

We start on August 13th. Join me for a 14-day program designed to break through your barriers and uncover the underlying reasons preventing your weight loss success. This challenge will provide the perfect opportunity for you to gain momentum before the busy back-to-school season takes hold of all of your lives. To learn more and/or sign up, go to ⁠⁠https://bonnielefrak.com/checkout-the-real-weight-loss/.⁠⁠

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Do you have a deep, burning question about weight loss that you would LOVE to know the answer to?

You and every other person I have met!

Weight loss can sometimes be the most elusive thing that everyone wants to achieve.

I have literally helped thousands of women lose weight and keep it off. And if there is one thing I can count on, it's that just about everyone I meet has at least ONE question about weight loss. Questions like:

"How many calories should I eat?"

"What is your take on intermittent fasting? And should I do that?"

"Is there any truth to not eating after 7 PM?"

"How can I get rid of cellulite"

"Why is my weight loss so slow?"

"What's your take on HRT?"

"I think I need Ozempic. What do you think?"

"Am I doing this right?"

"My goal is to not be the biggest girl in the room. So I'm a little lost about what I need to believe."

"How do I incorporate exercise into a busy life?"

"What is flexible nutrition?"

These are all great questions that I have actually been asked.

And while some answers are a little more complex...

I'm answering all these and more on today's episode of Unf*ck Your Weight Loss. Let's get to it.

Connect with Bonnie-

• Join The Real Weight Loss Challenge NOW- ⁠⁠https://bonnielefrak.com/checkout-the-real-weight-loss/⁠⁠
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Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes!

When it comes to eating out, you can lose weight, maintain your lost weight, and enjoy the food while in a restaurant. I know that’s probably contrary to everything you have been told. But it’s true. There are going to be times during your weight loss journey when you are going to be eating out:

• Work dinners/lunches
• Work conferences
• Vacations
• Family Dinner
• Birthdays
• Anniversaries
• Girl’s Night Out

Bottom line…there will be times when you are going to be eating out, but you absolutely can stay true to your goals and still enjoy the food. In this BONUS episode of Unf*ck Your Weight Loss, we’re covering the 7 Deadly Sins of Restaurant Eating and giving you fundamental strategies to help you stay on track and still enjoy your time out.

About the Host-

Bonnie Lefrak has been in the health and fitness industry for 25 years. As a former bikini competitor, Bonnie helps other women achieve their dreams of being on stage as bikini competitors through her bikini program at the gym she owns in Massachusetts called Fitness Asylum. But as a self-proclaimed professional dieter, Bonnie also realized the toll dieting takes on the human brain.

Bonnie helps women over 40 lose weight without killing themselves in the gym, eliminate all the BS food drama, and help to create a life and body they LOVE. She wants to help women create certainty in their own lives, their own results, and their own abilities. Weight loss is not about the one “right” diet. It is about MUCH more than that.

Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on. Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out. Transformation doesn’t happen on the scale. She is an expert at Demystifying weight loss and helps you unfuck your diet brain.

Connect with Bonnie-

Facebook Group- https://www.facebook.com/groups/707942356603835

Facebook- https://www.facebook.com/bonnie.lefrak

Facebook page- https://www.facebook.com/coachbonnielefrak

Website- https://bonnielefrak.com

Selfmade Application- https://bonnielefrak.com/application

Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes!

Unpopular opinion: We need to pump the brakes on the intuitive eating and food freedom approach to weight loss. Now…before you get your panties in a bunch, read on. None of that is wrong. I am all aboard. I'm over here flying the flag of food freedom. For you. For me. For everyone. Hurray. I am a proponent of food freedom. I've learned a lot about food and eating just from watching my kids eat. They have food freedom.

But here's the problem…

When you're looking at women who are 35-55, and we've got decades of diet history, guess what? Our intuition around food is fucked. We need to take some time to retrain our brains to know that restriction is what we make of it.

About the Host-

Bonnie Lefrak has been in the health and fitness industry for 25 years. As a former bikini competitor, Bonnie helps other women achieve their dreams of being on stage as bikini competitors through her bikini program at the gym she owns in Massachusetts called Fitness Asylum. But as a self-proclaimed professional dieter, Bonnie also realized the toll dieting takes on the human brain.

Bonnie helps women over 40 lose weight without killing themselves in the gym, eliminate all the BS food drama, and help to create a life and body they LOVE. She wants to help women create certainty in their own lives, their own results, and their own abilities. Weight loss is not about the one “right” diet. It is about MUCH more than that.

Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on. Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out. Transformation doesn’t happen on the scale. She is an expert at Demystifying weight loss and helps you unfuck your diet brain.

Connect with Bonnie-

Facebook Group- https://www.facebook.com/groups/707942356603835

Facebook- https://www.facebook.com/bonnie.lefrak

Facebook page- https://www.facebook.com/coachbonnielefrak

Website- https://bonnielefrak.com

Selfmade Application- https://bonnielefrak.com/application

Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes!

Let’s talk about the myth of moderation. It’s like nails on a chalkboard to me. I’m sure you’ve said or at least heard the saying, “Everything in moderation.” This is the ultimate lie. The problem with “everything in moderation” is that we end up trying to normalize something that can be highly addictive. We try to pretend that we don't have a problem by continuing to consume it. It's like trying to put that square peg in the round hole. Your brain does not like moderation with foods, drinks, and activities that light it up like a Christmas tree.

About the Host-

Bonnie Lefrak has been in the health and fitness industry for 25 years. As a former bikini competitor, Bonnie helps other women achieve their dreams of being on stage as bikini competitors through her bikini program at the gym she owns in Massachusetts called Fitness Asylum. But as a self-proclaimed professional dieter, Bonnie also realized the toll dieting takes on the human brain.

Bonnie helps women over 40 lose weight without killing themselves in the gym, eliminate all the BS food drama, and help to create a life and body they LOVE. She wants to help women create certainty in their own lives, their own results, and their own abilities. Weight loss is not about the one “right” diet. It is about MUCH more than that.

Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on. Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out. Transformation doesn’t happen on the scale. She is an expert at Demystifying weight loss and helps you unfuck your diet brain.

Connect with Bonnie-

Facebook Group- https://www.facebook.com/groups/707942356603835

Facebook- https://www.facebook.com/bonnie.lefrak

Facebook page- https://www.facebook.com/coachbonnielefrak

Website- https://bonnielefrak.com

Self Made Application- https://bonnielefrak.com/application