As women move through perimenopause and menopause, the hormonal landscape shifts dramatically—and so does the way the body holds onto muscle and bone. In this episode, I’m joined by Dr. Cecily Havert, a practicing family medicine doctor, to break down what happens to muscle mass, metabolism, and body composition in midlife, and why resistance training is your best ally.

A few things we chat about in this episode 👇👇👇

• The average rate of muscle loss per year and per decade as we age

• How hormonal shifts—especially estrogen, progesterone, and testosterone—affect muscle maintenance and strength

• The critical role estrogen plays in preserving lean muscle and supporting bone density

• Why declining hormones also increase the risk for bone loss and fractures

• How muscle mass impacts metabolism and insulin sensitivity during and after menopause

• Why so many women notice changes in waist circumference in midlife (hint: it’s not just about calories)

• The connection between lean muscle and stronger bones—and how to build both

• Resistance training vs. weight-bearing cardio: which is best for bone and muscle health post-menopause?

• Actionable strategies to maintain strength, improve body composition, and protect long-term health

Important show links 👇👇👇

• Learn more about our Strength in Hormones Workout Program – join with a 7 day free trial
• Work with Dr. Havert at www.nvafamilypractice.com
• Follow me on Instagram
• Rate the show! Please give us a 5 star rating in your podcast app

LISTEN TO THE FULL PODCAST EPISODE! 🔊