Menopause Muscle & Metabolism: What Every Woman Over 35 Must Know

Struggling with stubborn belly fat, brain fog, or declining muscle after 35? Dr. Mary Claire Haver joins us for a powerful conversation that every woman needs to hear. We break down the science of menopause, muscle loss, hormones, belly fat, and why resistance training and nutrition are non-negotiable after 35.

Learn why protein is your best friend, how to train smarter (not harder), and what hormone therapy can—and can’t—do. We also dive into creatine, probiotics, weighted vests (aka “rucking”), and how to eat for strength, longevity, and a sharp brain. Whether you're in perimenopause or post-menopause, this episode is your midlife blueprint to thrive.

👉 What we cover:

• Why women over 35 must lift heavy weights
• The truth about belly fat after menopause
• The underrated power of fiber, protein, and creatine
• What HRT really does (and doesn't) solve
• How to eat 30 plants a week & level up gut health
• Why a DEXA scan before 65 might save your life
• The benefits of rucking (walking with weight)

This episode is brought to you by RUKSAK - helping you turn every walk into a workout with weighted vests, backpacks and accessories. Visit ⁠⁠⁠⁠https://rebrand.ly/ruksak_spotify⁠⁠⁠⁠ and use the code “SHAUNA15” for 15% off all purchases.

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Disclaimer: This podcast and any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice. Information is provided for educational and entertainment purposes only.

00:00:00 - Intro

00:00:36 - What Happens to a Woman’s Body During Menopause

00:01:04 - How to Stay Healthy and Fit During Menopause

00:03:36 - Why Protein Is Crucial for Women Over 40

00:05:07 - Easy & Healthy Meal Ideas for Menopausal Women

00:07:29 - Top Supplements for Women Going Through Menopause

00:09:31 - Creatine for Women: Muscle, Brain & Bone Health

00:11:00 - Preventing Osteoporosis: Exercise Tips That Work

00:12:00 - What Is a DEXA Scan and Why You Need One

00:13:01 - How Weighted Vests Help Build Bone Density

00:15:05 - What Is Rucking? The Beginner’s Guide

00:15:18 - Rucking Benefits for Women’s Health & Strength

00:15:58 - How to Start Rucking Safely & Effectively

00:16:24 - Rucksack Discount Code & Where to Get One

• menopause and muscle loss
• HRT and weight gain
• belly fat after 40
• perimenopause nutrition
• women over 40 fitness
• protein for menopause
• creatine for women
• resistance training menopause

• how to prevent muscle loss after 40
• best supplements for menopause belly fat
• weighted vests for bone health
• midlife metabolism reset
• how to eat more protein as a woman
• rucking benefits for women
• does HRT help with weight loss