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

#37: 5 Signs Your Body Can't Break Down Food Properly and how that's effecting your hormones

Unlock the hidden connection between your digestion and hormonal health without the usual guesswork. If you've been battling fatigue, stubborn weight, brain fog, or mood swings during perimenopause and post-menopause, this episode reveals the real root causes lurking in your gut. It is time to stop blaming age and start understanding how your body's breakdown process impacts your entire health. Most women are unaware that the quality of their digestion, specifically stomach acid, enzymes, and bile, directly influences hormone balance, energy, and even nutrient deficiencies that stubbornly refuse supplementation. Here's the truth: eating right isn't enough if your body isn't absorbing nutrients properly. From bloating and greasy stools to unexplained fatigue, I break down the five clinical signs that your digestion is compromised and how these issues feed into estrogen dominance, inflammation, and cortisol imbalance. In this episode, we unpack the intricate dance of digestion, highlighting surprising insights: why low stomach acid causes reflux (not excess), how undigested food fuels bacterial overgrowth, and why fat malabsorption hampers vital nutrients like Vitamin D and B12 all crucial for bone, immune, and hormonal health. You'll learn about specific comprehensive functional testing, like the GI Map, that uncovers the true cause of your symptoms, alongside practical strategies you can implement today like mindful eating, herbal bitters, or enzyme support to start healing from within. This episode is a wake-up call for women in peri- and post-menopause who feel misunderstood or dismissed by traditional approaches. Ignoring these signals can lead to ongoing hormonal chaos, weight gain, and mood disruptions. But with targeted awareness and functional testing, you can take control and restore balance at the root. If you're tired of patchwork solutions and want personalized, science-backed strategies, this is your essential guide! 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. Free 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] Skynbio website: https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85 [https://skynbio.comsca_ref=10929708.S7SVnfESwc5dwN85] Use Discount CODE: FRENZA15 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/]

#36: Environmental stressors are Messing With Your Hormones: The Truth About Endocrine Disruptors

In this episode of Muscle, Strength and Menopause, I’m diving into the often-overlooked topic of environmental toxins and their impact on women in perimenopause and menopause. From the products we use on our skin to the containers we store our food in, many of us are exposed to hormone-disrupting chemicals every single day without even realizing it. You'll learn what toxic load is, how your body processes and eliminates toxins, and why supporting your natural detoxification pathways becomes increasingly important as hormonal changes occur in midlife. I also explain the role of endocrine disruptors such as BPA, parabens, phthalates, and pesticides, and how they can contribute to symptoms like brain fog, weight gain, PMS-like symptoms, heavy periods, and hormonal imbalances. Most importantly, this episode isn't about fear—it's about awareness and practical action. I'll share simple, realistic steps you can take to reduce your exposure and support your body's ability to detoxify more effectively. If you've been focusing on nutrition, exercise, and supplements but still feel like something is missing, this episode may help uncover an important piece of the puzzle. Timestamps: 00:35 – Morning routine and hidden chemical exposure 01:28 – Understanding fragrance and plastic's impact on hormones 02:51 – The concept of toxic load and its sources 04:17 – Categories of toxins and their effects 05:41 – How the liver processes toxins 08:29 – Introduction to endocrine disruptors 10:23 – Main offenders: BPA, parabens, and phthalates 15:31 – Impact of toxins on women in perimenopause 18:18 – Practical steps to reduce toxin exposure 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. Free 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: 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/]

#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/]