The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data

Scrolling through social media, it can be a challenge to understand the truth about muscle and menopause. 

This episode evidence-based menopause fitness programming on how to build muscle in menopause, why you’re losing muscle in menopause, whether hormone therapy prevents muscle loss, and what research exists on menopause muscle research. 

We answer questions by someone who isn’t just “doing his research,” but has and continues to conduct studies to find the truth about muscle and menopause.

My Guest:

Dr. Stuart Phillips is a Distinguished University Professor in the Department of Kinesiology and a member of the School of Medicine at McMaster University. He is a Tier 1 Canada Research Chair in Skeletal Muscle Health. Dr. Phillips’ work centers on the interaction of exercise/physical activity, aging, and nutrition in skeletal muscle and body composition. Dr. Phillips is a fellow of the Royal Society of Canada, the American College of Sports Medicine and the Canadian Academy of Health Sciences.

Questions We Answer in This Episode:

• [00:10:18] – Does lifting heavier or lighter weights work best for women in menopause?
• [00:16:34] – When do women reach adrenal fatigue?
• [00:19:39] – Does use of Hormone Therapy prevent or mitigate muscle loss during menopause?
• [00:21:55] – Do women lose more muscle during menopause than expected based on age?
• [00:24:22] – How is Zone 2 exercise specifically beneficial for women, in menopause or otherwise?
• [00:29:00] – Are weighted vests useful for women, in perimenopause or otherwise?
• [00:42:20] – What is the best timing for protein intake?
• [00:48:10] – What’s true about pre-exercise vs. post-exercise nutrition for women and supporting their goals? What are your thoughts on women who are under-eating and are training?

A Woman’s Guide to the Science-Based Truth About Muscle and Menopause  

 
Muscle Matters

• Muscle is the “organ of longevity”
• Important for metabolism, insulin sensitivity, and independence.
• For most people, muscle loss (or sarcopenia) starts in their 30s.

Heavier vs. Lighter Weights

• Myth-busting: both can build muscle if done with effort.
• Lifting heavier (8-12 reps) is more efficient for strength.
• Lighter weights (20 reps to failure) still provide benefit.
• Progression is necessary to get the benefit. 
• If there’s one thing that predicts future success, it’s consistency of practice.

Weighted Vests

• Simple strategy: weighted vests during walking.
• Helps maintain bone and muscle mass.
• Great for women who aren’t ready for gym lifting.
• There’s a little bit of over-promising of benefit and underdelivering.

Zone 2 Training

• It shouldn’t feel like you’re breathing hard.
• You should be able to talk.
• Best to train at least 30 minutes to 1 hour per day but with recovery days.

Protein for Muscle Health

• Window of protein consumption is getting bigger, now at 24 hours.
• Protein consumption is not immediately pre or post exercise.
• Distribution across the day more effective than “protein loading”

Connect with Dr. Stuart:

• Instagram – @mackinprof
• Facebook – Stuart Phillips, Ph.D.
• X –  @mackinprof
• LinkedIn – Dr. Stuart Phillips
• TikTok: @mackinprof

Other Episodes You Might Like:

• Previous Episode – Riding Tandem: One Couple, One Mission, One Bike From Mexico to Alaska
• Next Episode – 5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now 
• More Like This – What They Don’t Teach Women About Strength Training and should

Resources:

• Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.
• Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes.
• Don’t know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.