Ep. 135 Perimenopause Muscle Loss: Why It's the Metabolism Piece No One Talks About
It's Not JUST Menopause: GLP-1 Support, Fat Loss, & Hormone Solutions for Women in MidlifeShow Notes
If you're in perimenopause and doing everything right — eating well, exercising, trying to manage stress — but your metabolism is still stuck and the weight won't move, muscle loss is probably the piece nobody's told you about. Muscle loss doesn't just change how your body looks. It slows your metabolism, wrecks your blood sugar, and drains your energy — and perimenopause speeds it up faster than most women realize. In this episode, I break down why it's happening, why more cardio and less food make it worse, and what you actually need to do instead — including what this means if you're on peptides. Perfect for women in perimenopause or menopause who are frustrated that nothing is working no matter how hard they try. 00:00 Podcast Intro 01:09 Why Muscle Matters 02:17 Sarcopenia Explained 03:47 Estrogen Stress Carbs 05:51 Why Diet Cardio Fail 07:30 Hidden Signs Muscle Loss 08:51 Protein Strategy 11:57 Strength Training Basics 13:13 Cortisol Regulation 14:54 GLP1 Peptides Detour 18:15 Personal Story Lessons 19:43 3 Steps and Wrap Up 21:26 Final Outro Check out the full show notes at https://cindistickle.com/podcast/ep-135-perimenopause-muscle-loss-why-its-the-metabolism-piece-no-one-talks-about Connect with Cindi Perimenopause Morning Reset - https://cindistickle.myflodesk.com/nervoussystemorningresetpodcast GLP-1 Nutrition in Perimenopause & Menopause Workshop - April 14 - https://cindistickle.com/glp-1-nutrition-in-perimenopause-menopause Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause
More from It's Not JUST Menopause: GLP-1 Support, Fat Loss, & Hormone Solutions for Women in Midlife
You can be losing weight on a GLP-1 and think everything is going exactly the way it's supposed to. But if some of what you're losing is muscle, your metabolism is paying a price you can't see on the scale. In this episode, I break down what muscle actually does metabolically, what happens when you lose it, and why it matters even more for women in perimenopause and menopause. 00:13 When Weight Loss Masks Muscle Loss on GLP-1s 00:39 The Metabolic Cost of Muscle Loss on GLP‑1 Medications 07:03 GLP-1 Medications: Appetite Suppression and Risk to Muscle 09:22 When Weight Loss Is Muscle: Metabolic Consequences 11:13 Muscle Matters: Why Losing Muscle Is More Than Cosmetic 14:44 Offering Help: GLP-1 Nutrition Intensive (Protecting Muscle on GLP‑1) Check out the full show notes and resources at https://cindistickle.com/podcast/ep-163-glp-1-muscle-loss-what-it-does-to-your-metabolism-as-you-age Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation
Last week I told you there's no such thing as a GLP-1 meal plan. Turns out, the meal plan was just the start. GLP-1 friendly foods. Supplements claiming to support or boost your GLP-1. Nature's Ozempic. The marketing is everywhere right now. In this episode I break down what these claims actually mean, why most of it is just a label, and what you actually need to pay attention to when you're spending your money. 00:12 When GLP-1 Became a Marketing Trend 00:55 How Companies Market to GLP-1 Users 05:38 Supplements Riding the GLP-1 Wave — Berberine and Imitators 09:56 Women in Menopause: GLP‑1 Marketing and Supplement Myths 14:06 Takeaways: How to Use GLP1 Products Wisely Check out the full show notes and resources at https://cindistickle.com/podcast/ep-162-glp-1-friendly-foods-amp-supplements-why-natures-ozempic-isnt-what-you-think Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation
You searched for a GLP-1 meal plan. But there's no such thing. Not because nutrition doesn't matter, it does. But because a meal plan can't answer the real questions women are having on a GLP-1. In this episode I break down why GLP-1 meal plans are a marketing myth and what actually works instead. 00:08 The Myth of a GLP-1 Meal Plan 01:02 When GLP-1 Changes Your Appetite 03:54 A Structure, Not a Meal Plan: Eating on GLP‑1s 07:25 Eating on GLP-1: A Practical Framework (Not a Meal Plan) 09:40 There Is No GLP-1 Meal Plan — Focus on a Flexible Framework Check out the full show notes and resources at https://cindistickle.com/podcast/ep-161-glp-1-meal-plans-why-theres-no-such-thing-and-how-to-eat-instead Book a Metabolism Consultation: calendly.com/cindistickle/metabolism-consultation GLP-1 Nutrition Intensive: cindistickle.com/glp-1-nutrition-intensive
If you've been doing the same things you've always done and wondering why your body suddenly has a completely different set of rules, this episode is for you. Menopause does change your metabolism. In this episode I break down what's actually changing, why your old strategies aren't working anymore, and what to do instead of eating less and trying harder. 00:13 When Diet and Exercise Stop Working 03:16 How Menopause Alters Metabolism — Key Factors 06:24 The Overlooked Role of NEAT (Non-Exercise Activity Thermogenesis) 10:43 What Women Should Do: Practical Steps to Support Metabolism in Menopause 15:31 Takeaway: Menopause Changes Your Metabolic Environment Check out the full show notes at https://cindistickle.com/podcast/ep-160-metabolism-after-40-it-does-slow-down-no-youre-not-losing-your-mind Book a Metabolism Consultation: calendly.com/cindistickle/metabolism-consultation Take the Menopause Quiz: https://cindistickle.com/quiz
If your GLP-1 has stopped producing results, the answer probably isn't a higher dose. In this episode I walk through the specific things that cause a weight loss plateau on a GLP-1 in perimenopause and menopause — and what your body actually needs to start moving again. 00:15 When the Scale Stops Moving 01:07 Recognizing the GLP‑1 Plateau: What It Really Looks Like 03:29 Why GLP-1 Weight-Loss Plateaus Happen in Perimenopause & Menopause 10:09 What to Do When You Hit a Plateau on GLP-1s 12:16 Action Plan: Five Questions to Break a GLP-1 Plateau Increasing Medication Check out the full show notes at https://cindistickle.com/podcast/ep-159-weight-loss-stalls-in-menopause-your-glp-1-dose-may-not-be-the-problem Connect with Cindi Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation Free GLP-1 Weight Loss Stall Guide: https://cindistickle.myflodesk.com/glp-1stallguidepodcast