Where Did My Butt Go? Midlife Glute Loss, Hormones, and How to Get Your Shape Back

👉 Next Program: TIGHT28 starts July 6 – Aug 2
A powerful 28-day body composition reset for anyone experiencing stalled progress, inflammation, bloating, or hidden food sensitivities.
💻 Learn more: www.tight28.com

Episode Summary:

Have you looked in the mirror and thought, "Where did my butt go?" You’re not alone — and today we’re diving deep into why glutes seem to vanish in midlife, and exactly what you can do to get them back 🔥

From hormonal shifts to training mistakes, we're covering everything from fast-twitch muscle fibers to mTOR activation to reverse lunges done right. Whether you're a guy with "dead butt syndrome" or a woman watching your glute shelf flatten out, this one’s for you.

What You’ll Learn in This Episode:

💪 The Real Reason Your Glutes Disappear

• Hormones, aging, and glute atrophy

• Lifestyle changes and “gluteal amnesia”

• Why your favorite activities may no longer be doing the trick

🔬 Glute Science 101

• Why glutes are mostly fast-twitch muscle fibers

• How to train them for size and shape (hint: not with endless bar class pulses)

• Understanding hip extension, hinge mechanics, and muscle recruitment

🔥 Top Exercises for Glute Growth

• The truth about squats, deadlifts, reverse lunges, and Smith machine lunges

• Hip thrusts: when they work, and why they’re sometimes overhyped

• The art of hinging vs. bending over — don’t let your back take the hit!

📈 Progressive Overload Without Injury

• How to train glutes as a standalone body part

• Building effective supersets without constantly upping the weight

• Why variation can backfire — and when to stick to the same angle and hammer it

🥩 The Protein Equation

• How to trigger mTOR and stimulate muscle protein synthesis

• Why "I can’t eat that much protein" won’t get you results

• The leucine threshold you must hit if you want growth

🧠 Glute Focus & Activation: Real or Myth?

• Why the mental connection to your glutes is non-negotiable

• The only reason “glute activation drills” might still be worth your time

🧬 High Androgen Receptor Areas: Glutes, Delts & More

• Why your glutes are one of the most hormonally responsive areas of your body

• Which body parts are the hardest to grow — and why it’s not your fault

😬 Under-Recovery & Cardio Mistakes

• Why your post-leg-day run might be killing your gains

• The truth about combining cardio with glute hypertrophy goals

• How to structure your training for maximum growth and recovery

Mentioned Programs:

🌟 TIGHT28 (Starts July 6):
A full metabolic reset and advanced body composition program. Designed for those who eat well, train hard, but still feel stuck.
🧠 Includes:

• Deep dives into food sensitivities

• Gut, liver, and cardiovascular system insights

• Daily cardio strategy + 9 live coaching calls
  🔗 Sign up at www.tight28.com

💪 Muscle Month Program:
A detailed look at fast- vs. slow-twitch muscle fibers, hypertrophy science, and how to train with purpose.
📥 Request access or get the video: www.musclemonth.com

Resources & Links:

• 📩 Need help with hinge mechanics or glute programming?
  Email Joanne at joanne@jlcstrong.com for video support

• 🧬 Learn more about muscle growth, protein timing, and mTOR in previous episodes

• 💻 Follow along on Instagram: @jlcstrong

• 🎧 Subscribe to Midlife Mayhem on your favorite platform for more muscle, metabolism & mindset insights