Your metabolism didn't change overnight, but it might have quietly lost something powerful: muscle.
If fat loss after 40 feels harder than it used to, I want to share the missing piece I see in so many women navigating perimenopause and menopause. It's not more hustle, more cardio, or harsher restriction. It's building and preserving muscle mass.
Why muscle declines, and why it matters
Muscle starts declining from around age 30, and the rate can speed up in your 40s and 50s as oestrogen drops. In real life that can look like strength dropping faster than expected, skin looking less firm, energy dipping, and the frustrating reality that the same food and exercise plan can stop working.
Here's the upside. Muscle supports your resting metabolic rate, improves insulin sensitivity for better blood sugar control, and helps your body burn fat more efficiently.
Why cardio alone isn't enough
Cardio alone is not enough for menopause weight loss. Brisk walking can support fat burning, but strength training 2 to 3 times per week is a smart baseline for healthy ageing.
It's worth paying attention to protein intake, recovery, and progressive overload, along with safety considerations if you have sore joints, old injuries, or concerns like osteopenia. There's even emerging insight into the muscle-brain connection, and why staying strong may support cognition as you age.
If you want a plan that prioritises fat loss while preserving lean muscle, The Glow Protocol® is built exactly for that.
Ready to work with your hormones instead of against them? Book a free Introduction call with Susie.
Want a plan made for your body, not a template?
Book a free Introduction call with Susie. It's a relaxed chat about where you are now and where you'd love to be, with no pressure and no enrolment on the call.