Katalin Rodriguez Ogren is a certified badass. She's owned POW Gym in Chicago's West Loop for 25 years, she's a lifelong martial artist who played the female ninjas in Mortal Kombat 2, and she just wrote a book on nutrition for menopause after her GP handed her marriage counseling referrals instead of addressing her hormones.

When Katalin started experiencing severe skin issues during menopause, her GP dismissed her concerns about hormones and instead gave her marriage counseling referrals. That experience led her to write a book about nutrition strategies for menopause.

We discuss functional strength training and why it's different from typical gym workouts, how estrogen decline affects protein synthesis, and why most women aren't getting enough protein. Katalin explains why midlife is a reset rather than a decline, how to support strength training with proper nutrition, and why small wins compound into big wins.

Highlights

Estrogen decline causes anabolic resistance, making it harder to synthesize protein as you age.
Pairing protein with every carb helps stabilize blood sugar throughout the day.
"One plus one equals three" strategic meal combinations compound nutrition benefits.
Digestion should be invisible; if you can hear it, your meal timing or choices need adjustment.
Movement is longevity insurance for independence in later life.

Midlife is a reset, not a decline. If you're feeling dismissed by doctors or struggling with where to start, consider prioritizing protein at your meals and finding movement that builds functional strength. Small changes compound over time.

Katalin's book Nutrition for Women Navigating Menopause: The Power of Addition: An Anti-Diet Strategy is available on Amazon if you want practical strategies for reorganizing your nutrition.

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