Your 10,000 steps won't save your muscles after 40.

You walk, you work out, you stay busy. And you're still getting weaker. In this episode I break down the difference between being active and being strong, why cardio alone isn't enough during perimenopause and menopause, and what your muscles actually need to stay strong.

00:12 Diminishing Grip: An Early Sign of Lost Strength

01:57 Movement vs Strength: Why Activity Alone Won't Preserve Muscle

04:36 Strength Training: Building Resilience Through Menopause

06:57 How Muscles Stay Strong: Resistance and Fuel

10:50 Total Calories: Why Restriction Won't Build Muscle

13:00 Takeaway — Being Active Isn’t the Same as Being Strong (What to Know After 40)

Check out the full show notes and resources at https://cindistickle.com/podcast/ep-165-strength-training-in-menopause-why-staying-active-isnt-enough

Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation

If you're on Ozempic, Wegovy, or another GLP-1 and you've seen the headlines about GLP-1 bone loss — this episode is for you.

The research is more complicated than the headline, and once you understand what's actually driving changes in bone density, you have something real you can do about it.

00:28 Why that distinction matters: weight loss and bone health

01:22 Do GLP-1 Medications Cause Bone Loss?

07:15 From Fear to Facts: the 2024 JAMA Trial

10:11 Menopause and Bone Health: How GLP‑1s, Weight Loss, and Exercise Interact

14:15 2024 L-Glutide Study: Exercise, Weight Loss, and Bone Health

17:21 Putting Research into Practice: Building a Plan for Bone, Muscle, and Metabolism

Check out the full show notes and resources at https://cindistickle.com/podcast/ep-164-glp-1-bone-loss-whats-really-causing-it

Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation

You can be losing weight on a GLP-1 and think everything is going exactly the way it's supposed to. But if some of what you're losing is muscle, your metabolism is paying a price you can't see on the scale.

In this episode, I break down what muscle actually does metabolically, what happens when you lose it, and why it matters even more for women in perimenopause and menopause.

00:13 When Weight Loss Masks Muscle Loss on GLP-1s

00:39 The Metabolic Cost of Muscle Loss on GLP‑1 Medications

07:03 GLP-1 Medications: Appetite Suppression and Risk to Muscle

09:22 When Weight Loss Is Muscle: Metabolic Consequences

11:13 Muscle Matters: Why Losing Muscle Is More Than Cosmetic

14:44 Offering Help: GLP-1 Nutrition Intensive (Protecting Muscle on GLP‑1)

Check out the full show notes and resources at https://cindistickle.com/podcast/ep-163-glp-1-muscle-loss-what-it-does-to-your-metabolism-as-you-age

Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation

Last week I told you there's no such thing as a GLP-1 meal plan. Turns out, the meal plan was just the start.

GLP-1 friendly foods. Supplements claiming to support or boost your GLP-1. Nature's Ozempic. The marketing is everywhere right now. In this episode I break down what these claims actually mean, why most of it is just a label, and what you actually need to pay attention to when you're spending your money.

00:12 When GLP-1 Became a Marketing Trend

00:55 How Companies Market to GLP-1 Users

05:38 Supplements Riding the GLP-1 Wave — Berberine and Imitators

09:56 Women in Menopause: GLP‑1 Marketing and Supplement Myths

14:06 Takeaways: How to Use GLP1 Products Wisely

Check out the full show notes and resources at https://cindistickle.com/podcast/ep-162-glp-1-friendly-foods-amp-supplements-why-natures-ozempic-isnt-what-you-think

Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation

You searched for a GLP-1 meal plan. But there's no such thing.

Not because nutrition doesn't matter, it does. But because a meal plan can't answer the real questions women are having on a GLP-1. In this episode I break down why GLP-1 meal plans are a marketing myth and what actually works instead.

00:08 The Myth of a GLP-1 Meal Plan

01:02 When GLP-1 Changes Your Appetite

03:54 A Structure, Not a Meal Plan: Eating on GLP‑1s

07:25 Eating on GLP-1: A Practical Framework (Not a Meal Plan)

09:40 There Is No GLP-1 Meal Plan — Focus on a Flexible Framework

Check out the full show notes and resources at https://cindistickle.com/podcast/ep-161-glp-1-meal-plans-why-theres-no-such-thing-and-how-to-eat-instead

Book a Metabolism Consultation: calendly.com/cindistickle/metabolism-consultation

GLP-1 Nutrition Intensive: cindistickle.com/glp-1-nutrition-intensive

If you've been doing the same things you've always done and wondering why your body suddenly has a completely different set of rules, this episode is for you.

Menopause does change your metabolism. In this episode I break down what's actually changing, why your old strategies aren't working anymore, and what to do instead of eating less and trying harder.

00:13 When Diet and Exercise Stop Working

03:16 How Menopause Alters Metabolism — Key Factors

06:24 The Overlooked Role of NEAT (Non-Exercise Activity Thermogenesis)

10:43 What Women Should Do: Practical Steps to Support Metabolism in Menopause

15:31 Takeaway: Menopause Changes Your Metabolic Environment

Check out the full show notes at https://cindistickle.com/podcast/ep-160-metabolism-after-40-it-does-slow-down-no-youre-not-losing-your-mind

Book a Metabolism Consultation: calendly.com/cindistickle/metabolism-consultation

Take the Menopause Quiz: https://cindistickle.com/quiz

If your GLP-1 has stopped producing results, the answer probably isn't a higher dose. In this episode I walk through the specific things that cause a weight loss plateau on a GLP-1 in perimenopause and menopause — and what your body actually needs to start moving again.

00:15 When the Scale Stops Moving

01:07 Recognizing the GLP‑1 Plateau: What It Really Looks Like

03:29 Why GLP-1 Weight-Loss Plateaus Happen in Perimenopause & Menopause

10:09 What to Do When You Hit a Plateau on GLP-1s

12:16 Action Plan: Five Questions to Break a GLP-1 Plateau Increasing Medication

Check out the full show notes at https://cindistickle.com/podcast/ep-159-weight-loss-stalls-in-menopause-your-glp-1-dose-may-not-be-the-problem

Connect with Cindi

Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation

Free GLP-1 Weight Loss Stall Guide: https://cindistickle.myflodesk.com/glp-1stallguidepodcast

If you're spending $150 to $300 a month on menopause supplements and you're still exhausted, still not sleeping, and still wondering why nothing is working, this episode is for you.

Most of that money is going down the drain. Not because supplements can't help, but because of how they get bought. One symptom, one bottle, and nobody ever checked whether you needed it. Meanwhile the same symptom can come from a lot of different places, so buying off the symptom alone is guessing.

In this episode I break down how a supplement list gets that long, what I take and why every single one is on there, and what has to be in place before any of it can work. Plus the client who came to me in full burnout taking exactly one supplement, and what happened when I didn't add any.

Perfect for women over 40 who are spending real money on supplements and still not feeling better.

00:12 Audit Your Supplements — What to Keep, Change, or Stop

01:12 The Bottom Line: Most of Your Supplements Are Going Down the Drain

12:14 Metabolism-First Framework: Regulate, Rebuild, Reinforce

14:50 Supplements I Take: What, Why, and How

24:27 Case Study: From Burnout to Breakthrough

Check out the full show notes at https://cindistickle.com/podcast/ep-158-menopause-supplements-why-youre-throwing-money-away

Mentioned in this episode

Protandim Nrf2 — https://cindistickle.lifevantage.com/us-en/shop/protandim-nrf2

Activated liquid collagen — https://cindistickle.lifevantage.com/us-en/shop/truescience-liquid-collagen

Connect with Cindi

Book a free metabolism consultation — https://calendly.com/cindistickle/metabolism-consultation

Perimenopause Morning Reset — https://cindistickle.myflodesk.com/nervoussystemresetpodcast