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Home > The Simplicity Sessions > #582: Macros and Muscle Masterclass: The Truth About Fuelling Strength Training in Perimenopause, Menopause and Beyond
Podcast: The Simplicity Sessions
Episode:

#582: Macros and Muscle Masterclass: The Truth About Fuelling Strength Training in Perimenopause, Menopause and Beyond
Category: Health
Duration: 01:51:52
Publish Date: 2026-05-11 10:00:00
Description:

In this masterclass, I'm pulling back the curtain on everything I teach inside my eight-week program Ignite and distilling it into one power-packed masterclass. If you've been doing "all the things" and still feel like your body isn't responding, this one is for you.

What We Cover:

The difference between metabolism, metabolic health, and hormonal changes — because they are not the same thing, and confusing them is costing you results.

The top 5 struggles women come to us with:

  • Metabolic dysfunction (gaining weight, energy crashes, cravings)

  • Hormonal chaos (mood swings, anxiety, irritability)

  • Sleep disruption (why 1–4 AM wake-ups are telling you something)

  • Loss of body confidence and identity

  • Information overload and no clear strategy

Why your symptoms are the messenger, not the root cause — and how to start asking the right questions of your doctors, trainers, and yourself.

Blood sugar & insulin — the most underutilized tool for stabilizing blood sugar isn't a supplement. It's strength training.

Protein: the non-negotiable macro — how much you actually need (hint: most women are underestimating), how to hit 30–40g per meal, and why food prep beats meal prep every time.

Building muscle in your 40s, 50s & 60s — what progressive overload actually means, why cardio classes are not your best investment, and the five non-negotiables for real body recomposition.

Why eating less and pushing harder is working against you — and what to do instead.

Thyroid health & Hashimoto's — what to ask your doctor to test (beyond TSH), why antibodies matter, and how Christine got her Hashi's into remission.

The scale is the last metric we use — progress photos, tracking your lifts, and measuring what actually matters.

Food noise, GLP-1s & the wellness marketing machine — how to cut through the noise and find what your body actually needs.

Key Takeaways:

  • Your muscle mass impacts your metabolism more than your age does

  • One poor night of sleep is enough to dysregulate hunger hormones and increase cravings

  • Consistency over perfection — nail one habit before adding another

  • Stop cutting carbs; your thyroid needs them

  • The boring basics work. My most successful clients are my most "boring" ones.

  • You don't need more equipment — you need more education about your body

Mentioned in This Episode:

  • Andrea Donsky's book Nourishing Menopause and her research on 103 symptoms of perimenopause/menopause

  • Dr. Bill Campbell's body composition lab at the University of South Florida

  • MyFitnessPal for macro tracking

  • Jill Harris as a client case study (9 lbs lost, Hashimoto's into remission over 3 years)

  • Vitract / Tiny Gut Health for stool/microbiome testing

Let's dive in!

Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you're at it, take a screenshot and tag me @jennpike to share on Instagram – I'll re-share that baby out to the community & once a month I'll be doing a draw from those re-shares and send the winner something special!

Click here to listen:

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This episode is sponsored by:

  • withinUs | Use the code JENNPIKE20 at withinus.ca for a limited time to save 20% off your first order and 20% off your first subscription order

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Connect with Jenn:

Have a question? Send it over to hello@jennpike.com and I'll do my best to share helpful insights, thoughts and advice.
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