In this conversation, we break down what actually changes during midlife from muscle loss and visceral fat gain to sleep disruption, libido changes, and brain fog, and why “eat less and move more” stops working. We cover what science says works, what’s a waste of time, and how women can take back control of their health with the right training, nutrition, and hormone support.
This is not about quick fixes. It’s about understanding your physiology and working with it.
In this episode, we cover:
• Strength training after 35 is mandatory, not optional, if you want to keep muscle, bone density, and metabolic health.
• Visceral belly fat increases during menopause by default, but it can be managed with the right training, nutrition, and hormone support.
• Most women under-eat protein, accelerating muscle loss, frailty, and long-term health decline.
• Hormone therapy is not a weight-loss solution, but it improves sleep, energy, and how well lifestyle changes work.
• Creatine combined with resistance training is one of the most effective and underused tools for midlife women.
• Sleep is the force multiplier for appetite regulation, mood, and consistency.
If you’re navigating perimenopause or menopause and feel like your body suddenly stopped playing by the rules, this episode is essential listening.
For more resources:
Dr Mary Claire Haver: https://www.instagram.com/drmaryclaire/
Dr Rachel Rubin: https://www.instagram.com/drrachelrubin/
Dr Kelly Casperson: https://www.instagram.com/kellycaspersonmd/
Dr Shauna Watts: https://www.instagram.com/dr.shaunawatts/
Follow Dr Shauna and the podcast on social:
Podcast Website: www.allaboutyoupod.com
Instagram: https://www.instagram.com/allaboutyou_withdrshaunawatts
LinkedIn: https://www.linkedin.com/in/shauna-watts-a903a5247
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 – Why Midlife Health Needs a Reset
00:01:02 – What This Episode Will Change
00:01:54 – Muscle Loss After 35
00:02:24 – Why Belly Fat Increases
00:05:24 – Protein Needs in Midlife
00:06:55 – Eating for Muscle and Metabolism
00:09:18 – Supplements That Actually Matter
00:11:18 – Creatine for Women
00:12:48 – Lifting With Osteopenia or Osteoporosis
00:13:49 – Why Women Stop Vaginal Hormones
00:17:04 – Vaginal Estrogen vs DHEA
00:20:13 – Genital Urinary Syndrome Explained
00:21:56 – Why Testosterone Matters for Women
00:24:55 – “I Feel Like Myself Again”
00:27:17 – Access to Hormone Therapy
00:33:58 – Vaginal Estrogen Safety Myths
00:39:34 – Sex and Desire in Midlife
00:44:50 – Testosterone and Libido
00:49:38 – When Hormones Start Working
00:54:48 – Sleep Changes Everything
* Visceral fat
* Belly fat menopause
* Protein for women
* Strength training for women
* Creatine for women
* Testosterone for women
* Estrogen therapy
* Vaginal estrogen
* Vaginal DHEA
* Genital urinary syndrome of menopause
* Osteoporosis prevention
* Bone density women
* Sleep and menopause
* Brain fog menopause