In this episode of Straight Up With Steph, I’m joined again by registered dietitian and perimenopause expert Laura Berger for a deeper dive into muscle, metabolism, fat loss, and the biggest mistakes women are making with nutrition and training—especially in their 30s, 40s, and beyond.

We unpack why muscle truly is the organ of longevity, why women are not “bulking up” from strength training, and how hormonal shifts during perimenopause change the way we need to eat and exercise. Laura also breaks down why calorie counting, macro tracking, and “eating less” often backfire—and what to focus on instead if you want sustainable fat loss and long-term health.

We also tackle a hot topic that many women are curious (and conflicted) about: GLP-1 medications. Laura explains when they may be appropriate, when they’re likely doing more harm than good, and why preserving lean muscle is non-negotiable for aging well.

In this episode, we cover:

Why muscle is critical for longevity, metabolism, and hormone health
The myth of women “bulking up” from lifting weights
Strength training vs yoga & Pilates—and why most women need a blend
What functional strength training actually looks like
Why protein alone doesn’t build muscle without the right stimulus
How meal timing and protein distribution change in perimenopause
The biggest problems with calorie counting and macro tracking
What GLP-1 medications do—and what most people aren’t being told
How to start the new year strong without all-or-nothing thinking

Ep 79: Why Your Old Diets Don’t Work Anymore: The Real Reason Women Gain Weight

About Laura

Connect with Laura:

Instagram and TikTok: @theperimenopausediet

Website

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Disclaimer: The opinions expressed by guests on this podcast are their own and do not necessarily reflect the views of Polished Posture. The information shared in this podcast is for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for any health concerns or before making significant lifestyle changes.

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Ep 81: Muscle, Metabolism & Perimenopause: What Women Need to Know