Menopause Mastery The Exercise Order That Actually Builds Muscle in Menopause
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Jan 28, 2026 Clear science on why workouts often stall in midlife and how exercise order affects muscle building. Discussion of anabolic resistance, when to raise protein, and why contraction-driven glucose uptake matters. Practical contrasts between heavy strength work, zone 2 cardio, and high-intensity classes. Specifics on rep ranges, progressive loading, protein timing, creatine, sleep, and measuring progress.
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Menopause Changes How Your Body Uses Fuel
- Menopause shifts fuel partitioning and reduces mitochondrial function, raising anabolic resistance to protein and exercise.
- This makes targeted exercise signals essential to restore muscle protein synthesis and metabolic health.
Exercise Before Protein To Improve Insulin Sensitivity
- Use muscle contraction to drive GLUT4 to the cell surface so glucose enters muscle independent of insulin.
- Prioritize exercise first to improve insulin sensitivity before increasing protein intake for muscle building.
Trigger mTOR With Heavy Lifts And Leucine
- Lift with mechanical tension and eat high-leucine protein to trigger mTOR and muscle protein synthesis.
- Aim for large protein meals (40–60 g) and stronger strength stimulus as the perimenopause threshold rises.