How to Build Muscle and Get Toned in Menopause (What to Eat and How to Train) | MMP Ep. 223

‣ Fat Loss Masterclass with 2 Detox Fat Loss Meals Plans and Chance to Win DUTCH Hormone Test: https://www.vitalityoet.com/offers/X5rtRxKx

‣ Pre and Post Workout Nutrition Guide: https://www.vitalityoet.com/menopause-workout-nutrition

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Muscle is what helps your body take food and use it for fuel instead of your body storing it as fat.

Unfortunately as our hormones decline our body favors muscle breakdown and our muscle building signal goes down = losing 3-8% of your muscle mass every decade starting at 30!

Which is why it is so dang easy to get fat and see muscle loss.

We have to be far more intentional on how to maintain muscle let alone build it - it will NOT happen on accident.

I walk you through exactly how we do this with our clients in this episode!

TIMESTAMPS:

(00:00) - Intro

(00:54) - Why does build muscle even matter? (Masterclass details below!)

(03:55) - Muscle breakdown & menopause

(09:05) - How to train & what to eat

(30:45) - Expectations during a muscle building phase

(35:25) - Final thoughts + reminders

CONNECT WITH ME ONLINE:

‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:

- how much you should eat🍴

- what you should eat 🌮

- exercise adjustments🏋🏽‍♀️

- lifestyle recommendations🚶‍♀️

- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠

‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠

‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠

‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠

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‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠

‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠

‣ Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie

‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠

‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠

‣ Email: ⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠

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© 2025 Stephanie Crassweller & VitalityOET