Listening path · 6 episodes · 3 hr 51 min
Menopause changed my body
Your body did change in menopause, and the dieting and cardio that worked before were never built for this stage. This path shows what changed, what to do instead, and how to start this week.
Each episode plays into the next while you browse.
- How Hormone Changes Affect Fat Loss and Muscle After 45
You'll hear what menopause really changes in your body, and why the approach that used to work now stalls.
Episode 75 · 28 min
- Lifting, Under-Eating and Perimenopause: Truths After 40
This explains why eating 1,200 calories and doing more cardio backfires now, and why lifting heavy matters.
Episode 300 · 55 min
- How to Build Muscle and Lose Fat During Menopause
Here is the core fix in 10 minutes: strength training plus macros, with the split WarriorBabe uses.
Episode 67 · 10 min
- How to Navigate Menopause: Protein, Carbs, HRT and Lifting
Esther Blum gets specific on how much protein to eat per meal and per day so your muscle can respond.
Episode 130 · 1 hr 6 min
- How to Lose Body Fat in Menopause by Eating More
Amy, 54, lost over 40 pounds in menopause by eating more and leaving 1,200-calorie diets behind.
Episode 310 · 51 min
- Not Losing Fat After 40? It May Not Be Your Hormones
Four questions show whether your plan is what's keeping you stuck, starting with tracking protein this week.
Episode 406 · 20 min
Questions along the way
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Menopause & Perimenopause Weight Loss
What are the first signs of perimenopause?
According to guests on The WarriorBabe Show, the first signs usually aren't hot flashes or missed periods. Dr. Jolene Brighten says falling progesterone shows up first as worsening PMS, irritability, breast tenderness and waking at night before your period, sometimes from 35. Hatty McCafferty adds sleep disruption, skin changes, digestive shifts and fatigue.
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Menopause & Perimenopause Weight Loss
How much protein do women in menopause need?
Nikkiey's recommendation is about one gram of protein per pound of body weight, so a 150-pound woman aims for roughly 150 grams a day, and that target stays the same through menopause. Guests on The WarriorBabe Show land in a similar range, and several say most women are eating far too little.
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Menopause & Perimenopause Weight Loss
Is it possible to lose weight after menopause?
Yes. The WarriorBabe Show has featured several post-menopausal women who lost weight: Debra went from close to 180 to 149 pounds, Amy lost over 40 pounds, and Bryn lost over 25 while eating more. Nikkiey explains the approach is adjusting nutrition and exercise: enough food and protein, consistent strength training, and patience.
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Want more after this? Every Menopause & Perimenopause Weight Loss episode