# 30: Breathe your way to a better nervous system with Brian Coones

#35: The Best Labs For Women Over 40 Dealing With Fatigue, Bloating, No Weight Loss, Poor Sleep, And Anxiety.

In this episode of Muscle Strength and Menopause, I dive deep into the essential laboratory tests that go beyond standard medical checkups for women over 40. I explain why many women are told their results are "normal" even when they feel exhausted, bloated, or unable to lose weight. By comparing conventional lab ranges with the optimal functional ranges I use in my practice, I show you how to identify subclinical dysfunctions before they become full-blown diseases. I walk you through the three cornerstones of my Elevated Vitality Experience: comprehensive blood panels, the DUTCH hormone test, and the GI-MAP stool test. You will learn why testing just TSH isn't enough for thyroid health, how your body's estrogen metabolism pathways can drive symptoms even when levels appear low, and why gut health must be the foundation of any hormonal protocol. Join me as I reveal the clinical landscape that standard testing misses and help you reclaim your health in midlife. Book a Strategy Call (Functional Wellness Program or Nutrition and Fitness Program) https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team [https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team] FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolism-assessment [https://go.sarafrenzafitness.com/hormone-metabolism-assessment] Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook [https://www.facebook.com/groups/secretstotransformyourbodyforever] ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US [https://perfectsports.com/] (CANADA SITE) Home | PERFECT Sports US [https://us.perfectsports.com/] (USA SITE) The makers of DIESEL Protein powder Connect with Me Say Hello! Email: sara@sarafrenzafitness.com [sara@sarafrenzafitness.com] Instagram: https://www.instagram.com/sara_frenza/ [https://www.instagram.com/sara_frenza/] Shop programs, bundles & resources: https://stan.store/SaraFrenza [https://stan.store/SaraFrenza] Website: Home - Sara Frenza [https://www.sarafrenzafitness.com/]

#34: Leaky Gut Is Real - Here's What It's Actually Doing to Your Hormones

In this episode, I go over the critical role of gut health in hormonal balance for women in midlife. I explain how "leaky gut," or increased intestinal permeability, can lead to systemic inflammation that disrupts metabolism, thyroid function, and estrogen utilization. I break down the four main categories of stress—dietary, emotional, physical, and environmental—that damage the gut lining and why a "gut-first" approach is essential for lasting health results in menopause. I also share my framework for healing the gut through targeted functional testing and a comprehensive five-step system designed to help women reclaim their energy and strength. Episode Timestamps: * 03:55 – The four specific categories of stress that damage the gut lining. * 07:44 – The limitations of an IBS diagnosis and why it points to gut barrier dysfunction. * 10:04 – How gut health directly influences immune system and neurotransmitter production. * 11:10 – The connection between gut inflammation and impaired thyroid conversion (T4 to T3). * 12:12 – Role of gut bacteria in estrogen dominance and hormonal clearance. * 14:15 – How the ratio of Firmicutes to Bacteroidetes bacteria affects weight gain and calorie absorption. * 16:25 – The importance of short-chain fatty acids like butyrate for gut repair and insulin sensitivity. * 24:36 – The "Five R" framework for functional gut healing: Remove, Replace, Reinnoculate, Repair, and Rebalance. Book a Strategy Call (Functional Wellness Program or Nutrition and Fitness Program) https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team [https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team] FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolism-assessment [https://go.sarafrenzafitness.com/hormone-metabolism-assessment] Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook [https://www.facebook.com/groups/secretstotransformyourbodyforever] ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US [https://perfectsports.com/] (CANADA SITE) Home | PERFECT Sports US [https://us.perfectsports.com/] (USA SITE) The makers of DIESEL Protein powder Connect with Me Say Hello! Email: sara@sarafrenzafitness.com [sara@sarafrenzafitness.com] Instagram: https://www.instagram.com/sara_frenza/ [https://www.instagram.com/sara_frenza/] Shop programs, bundles & resources: https://stan.store/SaraFrenza [https://stan.store/SaraFrenza] Website: Home - Sara Frenza [https://www.sarafrenzafitness.com/]

#33: Chasing your goals and dreams in Midlife with Marisa Mariella

Welcome to another episode of Muscle, Strength, and Menopause. I am your host, Sara Frenza, and today I am joined by a truly phenomenal guest, Marisa Mariella. Marisa is an educator turned community builder, chef, and media host who is rewriting the rules on what it means to step into your power, pursue your passions, and crush your biggest goals in midlife. If you have ever felt like your vibrant years are behind you, or that it’s "too late" to start a new career, launch a project, or completely reinvent yourself after 40, this conversation is exactly what you need to hear. Marisa shares her powerful journey of leaving a stable career in education to build a thriving community centered around food, mental wellness, and self-care. We dive deep into how she overcame profound personal challenges and workplace harassment by turning her passion for cooking into a vessel for healing and human connection, eventually launching her own successful cooking show. In this episode, Marisa and I debunk the toxic societal myths surrounding aging, beauty, and women's health. We discuss why midlife is actually your prime season for growth, and Marisa shares her favorite practical tools for mindfulness, daily gratitude, and unapologetic self-care. Tune in to get inspired, reclaim your narrative, and get the exact encouragement you need to start chasing your wildest dreams today! Connect with Marisa Instagram: https://www.instagram.com/marisamariella/ [https://www.instagram.com/marisamariella/] Website: https://marisamariella.com/ [https://marisamariella.com/] Upcoming tours: https://marisamariella.com/travel-2/ [https://marisamariella.com/travel-2/] Book a Strategy Call (Functional Wellness Program or Nutrition and Fitness Program) https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team [https://api.leadconnectorhq.com/widget/bookings/free-discovery-call-with-team] FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolism-assessment [https://go.sarafrenzafitness.com/hormone-metabolism-assessment] Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook [https://www.facebook.com/groups/secretstotransformyourbodyforever] Connect with Me Say Hello! Email: sara@sarafrenzafitness.com [sara@sarafrenzafitness.com] Instagram: Functional Practitioner | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile [https://www.instagram.com/sara_frenza/] Shop programs, bundles & resources: https://stan.store/SaraFrenza [https://stan.store/SaraFrenza] Website: Home - Sara Frenza [https://www.sarafrenzafitness.com/]

#32: It's Not In Your Head: The Science of What Perimenopause Actually Does To Your Body

In this episode, I dive deep into the science behind perimenopause to show you that the symptoms you are experiencing—from brain fog to stubborn belly fat—are not just in your head. I discuss the significant gaps in current menopause care, highlighted by a new Ontario Health quality standard, and explain why so many women feel dismissed by the traditional medical system. I walk you through the biological shifts occurring in your body, including how hormone withdrawal affects your metabolism, muscle mass, sleep, and brain chemistry. Finally, I share how functional lab testing can help connect the dots and provide a personalized roadmap for navigating this transition with strength and confidence. Top 10 Timestamps * 01:23 - Introduction to the "Muscle Strength and Menopause" podcast and my background as a specialist. * 03:30 - Discussion of the Ontario Health Menopause Quality Standard and the gaps in current care. * 04:38 - Statistics showing that only 27% of women have their clinicians proactively start a conversation about menopause. * 05:33 - The economic impact of menopause, including lost productivity and women leaving their careers. * 09:25 - Defining perimenopause versus menopause and the hormonal changes involved. * 11:51 - How progesterone decline affects the nervous system, sleep, and mood years before periods change. * 12:46 - The science of why estrogen decline leads to muscle loss and increased abdominal fat. * 14:52 - Understanding how elevated cortisol and sympathetic nervous system dominance drive muscle breakdown. * 16:49 - How fluctuating estrogen levels impact serotonin, leading to brain fog, anxiety, and cravings. * 27:08 - An overview of functional lab testing, including the Dutch test and GI map, to identify root causes. Join my 28 day Fat Loss Kickstart Program→ Lose 4-8 lbs in 28 days. Starts May 27, 2026 ⁠https://go.sarafrenzafitness.com/registration⁠ [https://go.sarafrenzafitness.com/registration⁠] FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. ⁠https://go.sarafrenzafitness.com/hormone-metabolism-assessment⁠ [https://go.sarafrenzafitness.com/hormone-metabolism-assessment⁠] Join my private Facebook Community (attend live podcast recordings & Q&A) ⁠Body Transformation and Fat loss for women over 40 | Facebook⁠ ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 ⁠ Home | PERFECT Sports US⁠ (CANADA SITE) ⁠ Home | PERFECT Sports US⁠ (USA SITE) The makers of DIESEL Protein powder Connect with Me Say Hello! Email: ⁠sara@sarafrenzafitness.com [sara@sarafrenzafitness.com]⁠ Instagram: ⁠Functional Nutrition | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile⁠ Shop programs, bundles & resources: ⁠https://stan.store/SaraFrenza⁠ [https://stan.store/SaraFrenza⁠] Website: ⁠Home - Sara Frenza

#31: Why Fixing Your Gut Might Be the Missing Piece in Your Hormone Puzzle

In this episode of the Muscle Strength and Menopause podcast, I dive deep into the critical, yet often overlooked, connection between gut health and hormone balance for women in midlife. I explain why common symptoms like bloating, constipation, and indigestion are actually "red flags" for gut dysbiosis that can disrupt your metabolism and your entire hormonal ecosystem. I also share the three primary drivers of gut dysfunction—low stomach acid, an impaired migrating motor complex (MMC), and bacterial imbalances—and how these factors directly contribute to the "hormone chaos" experienced during perimenopause and menopause. Finally, I walk you through my exact five-step functional medicine process for moving from a state of gut health to true gut healing. 28 day Fat Loss Kickstart Program→ Next one starts in May 27, 2026 get on the waitlist below. https://go.sarafrenzafitness.com/registration [https://go.sarafrenzafitness.com/registration] FREE Metabolic and Hormone Assessment - Find out what is creating the weight loss resistance. https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page [https://go.sarafrenzafitness.com/hormone-metabolic-assessment-page] Join my private Facebook Community (attend live podcast recordings & Q&A) Body Transformation and Fat loss for women over 40 | Facebook [https://www.facebook.com/groups/secretstotransformyourbodyforever] ‌ Perfect Sports Nutrition Supplement Use discount code FRENZA20 Home | PERFECT Sports US [https://perfectsports.com/] (CANADA SITE) Home | PERFECT Sports US [https://us.perfectsports.com/] (USA SITE) The makers of DIESEL Protein powder Connect with Me Say Hello! Email: sara@sarafrenzafitness.com [sara@sarafrenzafitness.com] Instagram: Functional Nutrition | Gut, Menopause & Hormone Health (@sara_frenza) • Instagram profile [https://www.instagram.com/sara_frenza/] Shop programs, bundles & resources: https://stan.store/SaraFrenza [https://stan.store/SaraFrenza] Website: Home - Sara Frenza [https://www.sarafrenzafitness.com/]