Why You Struggle to Build Muscle in Midlife (Even If You're Doing Everything Right) with Liz Plosser

Why You Struggle to Build Muscle in Midlife (Even If You're Doing Everything Right) with Liz Plosser

You're eating "pretty well." You're moving your body. So why does it feel like your muscle is disappearing and your effort isn't paying off the way it used to? In this episode, I sit down with Liz Plosser, former editor-in-chief of Women's Health and a woman who has spent her entire career reporting on health and fitness, to talk about what changes in midlife and why the old rules stop working. Then we go deep on amino acids, what they actually are, why your body becomes less efficient at using them as estrogen declines, and why an essential amino acid supplement might be one of the smartest, simplest things you can add to your routine. We also break down the real difference between amino acids and creatine, why BCAAs may not be worth your money, and how to build a stack that actually fits a real life, not a biohacker's spreadsheet. If you've ever felt like your body stopped responding to the things that used to work, this episode will explain why, and more importantly, what to do about it. In This Episode, We Cover: * How perimenopause changed Liz's approach to fitness after decades as a cardio-focused marathoner * Why muscle loss accelerates in midlife and what that means for your metabolism, strength, and aging * The injury that led Liz to fall in love with strength training and chase a 280-pound deadlift PR * Why it's okay to want to look strong, lean, and confident, not just "healthy" * What essential amino acids are and why your body can't use protein without all nine * Why women become less efficient at absorbing amino acids from food as estrogen declines * The difference between amino acids and creatine, and why you likely need both * Why branched-chain amino acids (BCAAs) may not be worth the hype or the money * New research on creatine and brain health, including higher doses on high-demand days * How to build a simple, realistic daily protein and supplement routine, especially if you're on a GLP-1 Who This Episode Is For This episode is for the woman who feels like her body just isn't responding the way it used to, no matter how "right" she's doing things. It's for women in perimenopause and menopause who are confused about protein, curious about amino acids and creatine, or tired of conflicting advice from every corner of the internet. It's also for anyone on a GLP-1 medication who needs a realistic way to protect muscle while eating less. If you want a stack that's simple, effective, and grounded in real research instead of trends, this one's for you. Visit getkion.com/hormone for 20% off! [https://getkion.com/hormone] Sponsors Get a free 8-count Sample Pack of their most popular flavors with any purchase at www.DrinkLMNT.com/KarenMartel [http://www.drinklmnt.com/KarenMartel] Try the Lemonade Iced Tea. Try the classics. Find your favorite — or share it with someone who could use a cleaner afternoon boost. If you are ready to upgrade your sleep, head to CozyEarth.com [https://www.cozyearth.com] and use my code HORMONES for up to 20% off sitewide. Get 15% off your Estro2 Rejuvenation and all Midlife Solution Products at https://midlifesolutions.org/ [https://midlifesolutions.org/] with coupon code FACE15. Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication. Book your FREE Hormone Discovery Call [https://karenmartel.practicebetter.io/#/67d0cf50491239829215fece/bookings?s=67d2f5acdf0275ca88b6bbef] Find out what's really driving your symptoms and what your next best steps are. [https://karenmartel.practicebetter.io/#/67d0cf50491239829215fece/bookings?s=67d2f5acdf0275ca88b6bbef] Visit the website: https://karenmartel.com [https://karenmartel.com/] Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer [https://karenmartel.com/collections/all-products] and more! Take the Hormone Quiz [https://coaching.karenmartel.com/karens-hormone-quiz] Discover hidden hormone imbalances that could be driving your symptoms. [https://coaching.karenmartel.com/karens-hormone-quiz] Get personalized results (and yes, they may surprise you). [https://coaching.karenmartel.com/karens-hormone-quiz] Women's Peptide Weight Loss Program [https://karenmartel.com/pages/womens-peptide-weight-loss-program] Clinically guided, hormone-aware weight loss for midlife women. [https://karenmartel.com/pages/womens-peptide-weight-loss-program] Midlife RESET HRT Program [https://karenmartel.com/pages/hrt-program] A complete, supportive approach to hormone replacement therapy in midlife. [https://karenmartel.com/pages/hrt-program] Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert Karen's Facebook [https://www.facebook.com/karenmartelhormones/] Karen's Instagram [https://www.instagram.com/karenmartelhormones/]

Part 2 The Midlife Stress Crash: Why Midlife Women Wake Up at 3 AM and Can't Fall Back Asleep

If you are exhausted all day, wired at night, and waking up between 2:00 and 4:00 AM with your heart pounding and your brain suddenly wide awake, this episode is for you. Because midlife sleep issues are rarely just about needing more progesterone or taking a melatonin gummy. They are usually a sign that a whole system is asking to be recalibrated. In this episode, I go deeper into the sleep side of the midlife stress puzzle and break down what may actually be happening beneath the surface. In this episode: * Why so many women in midlife feel exhausted all day but wide awake at night * Why progesterone can help sleep, but is not always the whole answer * How oral progesterone works through allopregnanolone and the GABA system * Why stress affects progesterone through disrupted ovulation, not "progesterone steal" * How estradiol affects serotonin, dopamine, acetylcholine, and your circadian rhythm * Why estrogen decline can destabilize sleep, mood, body temperature, and stress resilience * How melatonin really works and why it is more than just a sleep supplement * Why blood sugar drops can trigger cortisol and adrenaline spikes in the middle of the night * What adrenaline wakeups feel like and why they are so common in midlife * How to start becoming your own detective with sleep, stress, hormones, and testing Who this episode is for This episode is for women in perimenopause and menopause who are waking up between 2:00 and 4:00 AM, struggling to stay asleep, feeling anxious for no clear reason, or finding that the old sleep advice is no longer working. It is especially for women who want a deeper understanding of what is happening hormonally and neurologically, instead of being told to just take more progesterone and hope for the best. Use coupon code SLEEP to get 20% off our Progest Sleep oil. [https://midlifesolutions.org/product/progest-sleep-oil/] Get 15% off DHEA 10 mg capsules here. Use coupon code DHEA15! Order your own Adrenal Stress Kit or DUTCH kit here. [https://midlifesolutions.org/product/dhea-10-mg/] Sponsors Get 30% off BATCH Gummies. Go to hellobatch.com/HORMONE [https://hellobatch.com/HORMONE] and use code HORMONE at checkout. Get 15% off BiOptimzers Masszymes and all other products at bioptimizers.com/hormone [https://bioptimizers.com/hormone] with coupon code HORMONE. Try Mito Q Hormone and metabolic control www.mitoq.com/karenmartel [https://www.mitoq.com/karenmartel] Code: MARTEL10 Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication. Book your FREE Hormone Discovery Call [https://karenmartel.practicebetter.io/#/67d0cf50491239829215fece/bookings?s=67d2f5acdf0275ca88b6bbef] Find out what's really driving your symptoms and what your next best steps are. [https://karenmartel.practicebetter.io/#/67d0cf50491239829215fece/bookings?s=67d2f5acdf0275ca88b6bbef] Visit the website: https://karenmartel.com [https://karenmartel.com/] Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer [https://karenmartel.com/collections/all-products] and more! Take the Hormone Quiz [https://coaching.karenmartel.com/karens-hormone-quiz] Discover hidden hormone imbalances that could be driving your symptoms. [https://coaching.karenmartel.com/karens-hormone-quiz] Get personalized results (and yes, they may surprise you). [https://coaching.karenmartel.com/karens-hormone-quiz] Women's Peptide Weight Loss Program [https://karenmartel.com/pages/womens-peptide-weight-loss-program] Clinically guided, hormone-aware weight loss for midlife women. [https://karenmartel.com/pages/womens-peptide-weight-loss-program] Midlife RESET HRT Program [https://karenmartel.com/pages/hrt-program] A complete, supportive approach to hormone replacement therapy in midlife. [https://karenmartel.com/pages/hrt-program] Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert Karen's Facebook [https://www.facebook.com/karenmartelhormones/] Karen's Instagram [https://www.instagram.com/karenmartelhormones/]

Part 1 The Midlife Stress Crash: Why You Feel Wired, Tired, Anxious & Done

If you are waking up between 2:00 and 4:00 AM, lying there wide awake with your heart beating a little too fast and your mind solving every problem in your life, this episode is for you. Because this is not just about bad sleep. It is about what happens when the hormonal, adrenal, and nervous system shifts of midlife collide with the stress load most women are already carrying. And for a lot of women, this is the moment they stop feeling like themselves. In this episode, I do a deep dive into what is actually happening beneath the surface when women in perimenopause and menopause start feeling wired, tired, fragile, overwhelmed, anxious, and unable to recover the way they used to. We talk about the HPA axis, cortisol rhythm, DHEA, blood sugar, stress intolerance, adrenal strain, and why the advice women are getting online is often way too surface level to actually help. I also share what this has looked like in my own body, why midlife can feel like the season where your body stops tolerating the way you have been living, and why that is not a personal failure. It is physiology. This episode lays the foundation for understanding the deeper systems driving midlife sleep disruption and stress dysregulation, so you can stop blaming yourself and start getting clearer on what your body may actually need. In this episode, we cover: * Why 2:00 to 4:00 AM wakeups are so common in perimenopause and menopause * The difference between being tired and being hormonally and neurologically dysregulated * What the HPA axis is and why it matters for stress and sleep * How estrogen and progesterone affect stress resilience and recovery * Why cortisol is not the enemy, but timing matters * How cortisol dysregulation can affect sleep, anxiety, belly fat, and energy * Why DHEA is one of the most overlooked hormones in midlife * The connection between blood sugar drops and middle-of-the-night wakeups * Why the old coping strategies stop working in midlife * Why testing cortisol rhythm and DHEA can be so helpful Who this episode is for This episode is for women in perimenopause and menopause who are struggling with broken sleep, 3 AM wakeups, stress intolerance, fatigue, anxiety, feeling wired at night, crashing in the morning, or just feeling like they cannot handle life the way they used to. It is especially for women who want to understand the deeper physiology behind what is happening instead of being told to just relax, meditate, or take one supplement and hope for the best. Get 15% off DHEA 10 mg capsules here. Use coupon code DHEA15! [https://midlifesolutions.org/product/dhea-10-mg/] Order your own Adrenal Stress Kit or DUTCH kit here. [https://karenmartel.com/collections/hormone-test-kits] Sponsors Try Vitali Exosomes Skin Care vitaliskincare.com [https://www.vitaliskincare.com/?ref=KM20] use coupon KM20 to get 20% off your order! Get 30% off BATCH Gummies. Go to hellobatch.com/HORMONE [https://hellobatch.com/HORMONE] and use code HORMONE at checkout. Timeline is offering up to 39% off your first order of Mitopure. Gummies. Go to timeline.com/HORMONE [https://shop.timeline.com/HORMONE] use coupon HORMONE Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication. Book your FREE Hormone Discovery Call [https://karenmartel.practicebetter.io/#/67d0cf50491239829215fece/bookings?s=67d2f5acdf0275ca88b6bbef] Find out what's really driving your symptoms and what your next best steps are. [https://karenmartel.practicebetter.io/#/67d0cf50491239829215fece/bookings?s=67d2f5acdf0275ca88b6bbef] Visit the website: https://karenmartel.com [https://karenmartel.com/] Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer [https://karenmartel.com/collections/all-products] and more! Take the Hormone Quiz [https://coaching.karenmartel.com/karens-hormone-quiz] Discover hidden hormone imbalances that could be driving your symptoms. [https://coaching.karenmartel.com/karens-hormone-quiz] Get personalized results (and yes, they may surprise you). [https://coaching.karenmartel.com/karens-hormone-quiz] Women's Peptide Weight Loss Program [https://karenmartel.com/pages/womens-peptide-weight-loss-program] Clinically guided, hormone-aware weight loss for midlife women. [https://karenmartel.com/pages/womens-peptide-weight-loss-program] Midlife RESET HRT Program [https://karenmartel.com/pages/hrt-program] A complete, supportive approach to hormone replacement therapy in midlife. [https://karenmartel.com/pages/hrt-program] Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert Karen's Facebook [https://www.facebook.com/karenmartelhormones/] Karen's Instagram [https://www.instagram.com/karenmartelhormones/]

Quick Hits: The Great Menopause Myth: The Truth on Mastering Midlife Hormonal Mayhem

Welcome to Quick Hits — where we bring you the most impactful moments from past episodes in under 15 minutes. Today's clip comes from one of our most replayed conversations. If you want the full episode, check the link in the description below. Listen to the full episode [https://karenmartel.com/blogs/podcast/the-great-menopause-myth-hrt-estradiol-estriol-hormone-cycling] Listen to the full episode on iTunes [https://podcasts.apple.com/ca/podcast/the-hormone-solution-menopause-perimenopause-womens/id1438772276?i=1000669528899] If you have been told menopause is just hot flashes, aging, and something you have to "push through," this episode will challenge that entire narrative. In this episode, I sit down with Maria Claps and Kristin Johnson, the founders of Wise and Well and authors of The Great Menopause Myth. Maria is an FDN practitioner, and Kristin is a Nutritional Therapy Practitioner board-certified in holistic nutrition. They are plainspoken friends, practitioners, and menopausal women themselves who are deeply passionate about helping women thrive in midlife. Maria and Kristin combine clinical experience, personal experience, nutrition, lifestyle strategies, lab testing, mindset coaching, and hormone replacement therapy education to help women understand what is really happening during perimenopause and menopause. In this conversation, we talk about why hormone health matters far beyond symptom relief. We discuss estrogen receptors, hormone replacement therapy, estradiol, estriol, cyclical progesterone dosing, hormone cycling, senescent cells, aging, brain health, vascular health, hair, joints, and the myths that continue to keep women confused and under-supported. This episode is for any woman who wants a more nuanced, educated, and honest conversation about menopause, HRT, bioidentical hormones, and what it means to truly age well. In The Full Episode, We Cover: * Why hormone replacement therapy may impact overall health beyond hot flashes * How estrogen receptors are found throughout the body, including areas like the eyes and ears * Why optimal hormone levels may support hair, joints, brain health, vascular health, and quality of life * How hormone cycling may better mimic the body's natural rhythms * Why Maria and Kristin prefer cyclical progesterone dosing over static hormone dosing * How static hormone dosing may contribute to breakthrough bleeding, water retention, or other unwanted symptoms * Why estradiol is often misunderstood and feared despite its potential benefits * How high doses of estriol may cause unwanted effects in some women * Why topical progesterone may be helpful for women who do not tolerate oral progesterone well * Why hormone health matters beyond symptom management * How The Great Menopause Myth offers a different perspective on menopause and aging * Why many women still receive inadequate medical support during menopause * How misconceptions about hormone therapy can leave women isolated and misinformed * Why more research is needed using bioidentical hormones * How upcoming studies may compare traditional HRT to physiologic hormone restoration * Why achieving hormone levels closer to a healthy younger woman may be beneficial for some women * How proper hormone cycling may support lighter periods and fewer PMS symptoms * Why the current narrative around menopause can hurt women Sponsors Head to cozyearth.com [https://cozyearth.com] and use my code HORMONES for 20% off sitewide! And if you get a Post-Purchase Survey, make sure to let them know you heard about Cozy Earth right here! Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication. Book your FREE Hormone Discovery Call [https://karenmartel.practicebetter.io/#/67d0cf50491239829215fece/bookings?s=67d2f5acdf0275ca88b6bbef] Find out what's really driving your symptoms and what your next best steps are. [https://karenmartel.practicebetter.io/#/67d0cf50491239829215fece/bookings?s=67d2f5acdf0275ca88b6bbef] Visit the website: https://karenmartel.com [https://karenmartel.com/] Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer [https://karenmartel.com/collections/all-products] and more! Take the Hormone Quiz [https://coaching.karenmartel.com/karens-hormone-quiz] Discover hidden hormone imbalances that could be driving your symptoms. [https://coaching.karenmartel.com/karens-hormone-quiz] Get personalized results (and yes, they may surprise you). [https://coaching.karenmartel.com/karens-hormone-quiz] Women's Peptide Weight Loss Program [https://karenmartel.com/pages/womens-peptide-weight-loss-program] Clinically guided, hormone-aware weight loss for midlife women. [https://karenmartel.com/pages/womens-peptide-weight-loss-program] Midlife RESET HRT Program [https://karenmartel.com/pages/hrt-program] A complete, supportive approach to hormone replacement therapy in midlife. [https://karenmartel.com/pages/hrt-program] Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert Karen's Facebook [https://www.facebook.com/karenmartelhormones/] Karen's Instagram [https://www.instagram.com/karenmartelhormones/]

JJ Virgin: The Untold Story of Aging, Weight Gain, HRT, Peptides, Facelifts, and Muscle

This conversation is not just about menopause symptoms. It is about what it actually feels like to live inside a changing female body in midlife. The grief, the confusion, the vanity, the softness, the strength, the reinvention. All of it. In this episode, I sit down with fitness hall of famer, JJ Virgin for a real conversation about what happens when your body starts changing in ways you did not expect, the things that stop working, and how to hold onto yourself while also becoming someone new. We talk about the reality of perimenopause and menopause when you are living it, not just teaching it. JJ shares what her own transition looked like, from thyroid changes and hormone shifts to body composition changes and the shrinking margin for error that comes with midlife. We get into why so many women feel blindsided by weight gain, why muscle changes everything, why early hormone support matters, and why the old advice to just eat less and exercise more completely misses the point. We also go into the emotional side of aging that women do not talk about enough. The pressure to look good. The decision to use Botox, fillers, or surgery. The freedom that can come with getting older. The shift into caring less about pleasing everyone else. And we talk about practical tools too, from strength training to creatine, aminos, GLP-1s, thyroid support, and how to approach midlife in a way that is proactive, honest, and actually helpful. This is a conversation about aging on your terms, with more power, more honesty, and a lot less shame. In this episode, we cover: * What JJ's own perimenopause and menopause transition looked like * Why thyroid changes can show up early in perimenopause * Why midlife weight gain is not just about calories * The truth about weight loss resistance in menopause * Why estrogen support matters earlier than most women are told * Why muscle is one of the most important things to focus on in midlife * The bare minimum strength training women need for health and longevity * JJ's thoughts on Botox, facelifts, and aging on your own terms * The role of GLP-1s in menopause weight gain and metabolic health * Why creatine and amino acids may be game changers for midlife women Who this episode is for: This episode is for women in perimenopause and menopause who feel like their body is changing faster than they expected and they are trying to figure out what to do next. It is especially for women dealing with weight gain, muscle loss, low confidence, changing hormones, thyroid issues, or the emotional side of aging and wanting a more honest, more empowering conversation about how to handle this season well. Get 10% off JJ Virgin's Sheatine with coupon code MLS10 [https://affiliates.jjvirgin.com/idevaffiliate.php?id=262&url=443] Visit JJ Virgin's website [https://jjvirgin.com/] Sponsors Try Momentum and get a free Welcome Kit and Travel Collection ($70 value) with your order [https://momentumshake.com/hormonesolution] Try Mito Q Hormone and Metabolic Control. Code: MARTEL10 [https://www.mitoq.com/karenmartel] Try LMNT Iced Tea! Order and get a FREE 8 pack of samples! Plus try it risk free, they have a no-questions-asked refund policy – you don't even have to send it back! [https://www.drinklmnt.com/KarenMartel] Are you in perimenopause or postmenopause and struggling with symptoms—but not getting the support you deserve? At Midlife Solutions, we specialize in hormone optimization for women in midlife. Our all-female clinical team offers telehealth care across all 50 U.S. states, with the ability to prescribe bioidentical estrogen, progesterone, testosterone, and thyroid medication. Book your FREE Hormone Discovery Call [https://karenmartel.practicebetter.io/#/67d0cf50491239829215fece/bookings?s=67d2f5acdf0275ca88b6bbef] Find out what's really driving your symptoms and what your next best steps are. [https://karenmartel.practicebetter.io/#/67d0cf50491239829215fece/bookings?s=67d2f5acdf0275ca88b6bbef] Visit the website: https://karenmartel.com [https://karenmartel.com/] Shop the Midlife Solutions Store Over-the-counter bioidentical hormone creams and oils — no prescription needed. Including: • Progesterone • Estrogen Face Cream • Vaginal Moisturizer [https://karenmartel.com/collections/all-products] and more! Take the Hormone Quiz [https://coaching.karenmartel.com/karens-hormone-quiz] Discover hidden hormone imbalances that could be driving your symptoms. [https://coaching.karenmartel.com/karens-hormone-quiz] Get personalized results (and yes, they may surprise you). [https://coaching.karenmartel.com/karens-hormone-quiz] Women's Peptide Weight Loss Program [https://karenmartel.com/pages/womens-peptide-weight-loss-program] Clinically guided, hormone-aware weight loss for midlife women. [https://karenmartel.com/pages/womens-peptide-weight-loss-program] Midlife RESET HRT Program [https://karenmartel.com/pages/hrt-program] A complete, supportive approach to hormone replacement therapy in midlife. [https://karenmartel.com/pages/hrt-program] Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert Karen's Facebook [https://www.facebook.com/karenmartelhormones/] Karen's Instagram [https://www.instagram.com/karenmartelhormones/]