#582: Macros and Muscle Masterclass: The Truth About Fuelling Strength Training in Perimenopause, Menopause and Beyond
The Simplicity SessionsShow Notes
In this masterclass, I'm pulling back the curtain on everything I teach inside my eight-week program Ignite and distilling it into one power-packed masterclass. If you've been doing "all the things" and still feel like your body isn't responding, this one is for you.
What We Cover: The difference between metabolism, metabolic health, and hormonal changes — because they are not the same thing, and confusing them is costing you results. The top 5 struggles women come to us with: Metabolic dysfunction (gaining weight, energy crashes, cravings)
Hormonal chaos (mood swings, anxiety, irritability)
Sleep disruption (why 1–4 AM wake-ups are telling you something)
Loss of body confidence and identity
Information overload and no clear strategy
Why your symptoms are the messenger, not the root cause — and how to start asking the right questions of your doctors, trainers, and yourself. Blood sugar & insulin — the most underutilized tool for stabilizing blood sugar isn't a supplement. It's strength training. Protein: the non-negotiable macro — how much you actually need (hint: most women are underestimating), how to hit 30–40g per meal, and why food prep beats meal prep every time. Building muscle in your 40s, 50s & 60s — what progressive overload actually means, why cardio classes are not your best investment, and the five non-negotiables for real body recomposition. Why eating less and pushing harder is working against you — and what to do instead. Thyroid health & Hashimoto's — what to ask your doctor to test (beyond TSH), why antibodies matter, and how Christine got her Hashi's into remission. The scale is the last metric we use — progress photos, tracking your lifts, and measuring what actually matters. Food noise, GLP-1s & the wellness marketing machine — how to cut through the noise and find what your body actually needs. Key Takeaways: Your muscle mass impacts your metabolism more than your age does
One poor night of sleep is enough to dysregulate hunger hormones and increase cravings
Consistency over perfection — nail one habit before adding another
Stop cutting carbs; your thyroid needs them
The boring basics work. My most successful clients are my most "boring" ones.
You don't need more equipment — you need more education about your body
Mentioned in This Episode: Andrea Donsky's book Nourishing Menopause and her research on 103 symptoms of perimenopause/menopause
Dr. Bill Campbell's body composition lab at the University of South Florida
MyFitnessPal for macro tracking
Jill Harris as a client case study (9 lbs lost, Hashimoto's into remission over 3 years)
Vitract / Tiny Gut Health for stool/microbiome testing
Let's dive in! Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you're at it, take a screenshot and tag me @jennpike to share on Instagram – I'll re-share that baby out to the community & once a month I'll be doing a draw from those re-shares and send the winner something special! Click here to listen: Apple Podcasts – CLICK HERE Spotify – CLICK HERE
This episode is sponsored by: withinUs | Use the code JENNPIKE20 at withinus.ca for a limited time to save 20% off your first order and 20% off your first subscription order
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Eversio Wellness | Go to eversiowellness.com/discount/jennpike15 and save 15% off every order with code JENNPIKE15 /// not available for "subscribe & save" option
Free Resources: Free Perimenopause Support Guide | jennpike.com/perimenopausesupport
Free Blood Work Guide | jennpike.com/bloodworkguide
The Simplicity Sessions Podcast | jennpike.com/podcast
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Metabolic Guide | jennpike.com/metabolic-guide
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Programs: Ignite: Your 8-We
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