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Menopause Is a Muscle Problem, Not Just a Hormone Problem

Dr. Gabrielle Lyon

103,796 views

Menopause is changing your body, but the part nobody talks about isn't hot flashes. It's muscle. Women lose lean mass fastest in perimenopause, the loss probably starts closer to 35, and no pill, patch or injection fixes it.

In this solocast, Dr. Gabrielle Lyon explains what estrogen, testosterone and FSH actually do to your metabolism, why a 50-year-old body can still build muscle, and the training and protein protocol to start now.

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Chapters:
00:00 Menopause is changing your body — but it doesn't have to change your life
00:59 The suitcase story: today is about muscle, not hot flashes
01:47 Hormone therapy, yes or no? Why that's the wrong first question
03:36 What menopause is, when it arrives, and 40% of your life after it
04:37 When lean mass really starts to fall — and why testing misses it
06:46 Testosterone vs. estrogen: no two women go through it the same way
08:40 Anabolic resistance: why the muscle-building switch gets sticky
10:31 Estrogen, joints and injury risk (Dr. Jocelyn Wittstein)
13:27 Less muscle, nowhere to put carbs: the lean prediabetic patient
14:19 Falls, fractures, heart disease, and muscle as an early bone signal
16:14 Visceral fat, energy expenditure, fat oxidation and FSH
18:02 Test your blood — and pull the levers you control
19:00 The starting protocol: 2–3 days a week and the movements to keep
20:30 Menopause changes your body, not your life — the Menopause Challenge

Mentioned
Dr. Jocelyn Wittstein on estrogen, joints and injury risk → Keep Your Joints & Bones Strong for Life |...
Juliet & Dr. Kelly Starrett on floor sitting and mobility → Juliet & Dr. Kelly Starrett - Your Back Pa...
SWAN (Study of Women's Health Across the Nation)
The Lancet Diabetes & Endocrinology review on lean mass and chronic disease
ESCEO guidance on muscle and bone

Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

20 Comments

@alicejwho 6 days ago

I'm 60. For info, no HRT. I cycle, walk and strength train at home with dumbells. No alcohol, eat enough protein. Just a little chocolate at weekends. ALWAYS energetic! I feel better than ever.

@Stormm-l7u6g 7 days ago

I am 59 and strength train 4 times per week. Super lean and do not take any HRT.

@barbaralopez265 9 days ago

Dr. Lyon I believe in you. I have signed up with a trainer to lift weights and get my body back in shape Thank you for all you do

@satra270 10 days ago

I hit perimeno, and boy the prediabetes was on fire I couldn't get my BS under control even a cup of coffee would send my sugars in the 130's I no longer could lift a finger. I started researching and HRT was the answer, like my son says ( who is a body builder) if you live the life you have to lead with life style I train and train heavy and eat clean as clean about 140-150 carbs 125-130 protein but I do lift & before peri- I used to lift always for years then when peri- it was a different story.. Now my muscle memory is coming back and I no longer struggle with carbicides lol or blood sugar issues. I feel better than I did at 20. and I am still working on getting my HRT dialed in. but your channel is a gold mine for women all over the world thanks for sharing.

@Sandyshopping-jr6bu 4 days ago

Dr Gabrielle you are a brilliant and inspirational Doctor. Thank you for all your dedication, research and hard work in women’s health. Virtual hugs from Australia. I’m 60 years old and your education is helping me tremendously,

@MISHUKVideoEditor 7 days ago

The focus on muscle during menopause really stood out to me. It is interesting how much attention usually goes to hormones while strength and lean mass can be overlooked.

@DrAngMac 9 days ago (edited)

I’m telling the woman veteran exacerbated symptoms and disease journey. I’m a Veteran Woman and was diagnosed with ALS in 2023. Worked with multiple specialists and none of them suspected low hormones. My symptoms were incredibly devastating. I don’t have ALS BUT many other health issues.. osteoporosis, sarcopenia , high blood pressure, autoimmune, FMD and more. All of which have reversed after one year on HRT. I’m HERE to support VETERAN Women and all women. HOOAH!

@kellymcvay2860 5 days ago

What to Expect When You're Expecting menopause, what a great book title! Write the book

@yaya99977 4 days ago

I'm 47, an endurance runner and strength train 3 times a week. I believe I began perimenopause about 4 years ago and still have no bad symptoms except for a heavier period. My doctor says it has to do with my diet, the suplements I take, and how physically active I am that I'm not having any real issues.
I'm hoping I breeze through this phase of my life with ease and without needing HRT. My goal is to be well into my 60s still running half marathons and lifting weights!

@marian5967 8 days ago

I don't take any prescriptions. 51 years and I lift weights, use Mexican wild yam cream and ensure my nutrition is on point. No issues and got rid of my hot flashes with herbs

@crislane817 6 days ago

Okay I tried to leave a comment but I guess it must have disappeared. I'm 54 years old and I went through menopause at the age of 27. I didn't understand all the things that we're learning about now and probably did my body a disservice by not taking care of it as well as I should have over the last almost 30 years. But I'm getting better and I've lost 100 lbs off my heaviest weight from 10 years ago and in the best shape of my adult life since I was in my thirties. I tried to get on hormone replacement this year and I screwed it up don't ask long story LOL but I'm trying to figure it all out now and thanks to your channel and others I'm getting a wealth of knowledge keep up the good work

@dogsforlife-w8b 4 days ago (edited)

stay away from ANY prescription DRUGS that and covid clot shot as well. What I do at 50: lift heavy four five times a week, absolutely avoid any processed junk, eat simple and plain whole foods, good quality meat (no pork), get 6 or 7 hrs of sleep, use red lights, avoid watching politics - its all bullshit anyway and all by design to destroy the people, help others whenever you can, period

@568fhjgyt6yyf 9 days ago

I used to hate my muscles in my teens through to my 30's I would diet to try to get rid of muscle etc, I'm a Gen X, now at 54, trying to get them back!!

@eileenholladay6603 3 days ago

This was fascinating. Thank you so much for allowing it to go as long as was needed. Enjoyed every minute.

@ladylavie3067 3 days ago

Thank you for this program. I appreciate you tackling this important issue. Since going through perimenopause and now in the later stages, here's what I have discovered works for me. I use DHEA 5-10 mg daily, the capsules. That's allowed me to maintain more energy and muscle. I'm on cyclical bioidentical progesterone cream during my luteal phase of my cycle and it's working. Without it, my anger would be awful. Then, I eat phytoestrogen rich foods regularly. I also take a perimenopause supplement daily. That contains black cohosh and seems to be helping. I have increased my protein intake significantly. Between all plant based protein sources and animal (except for red meat or pork-- I can't stand those). And my fiber intake is high on a daily basis. I take a food based iron supplement, Vitamin D3 with K2 combo and fish oil daily. Plus magnesium glycinate and 3mg time released melatonin. It works. It's worth it. And I lift 10 pound weights at home. That's my program.

@lachicadeayurveda3449 9 days ago

You are such an inspiration!

@annamartinez4637 7 days ago

I came across this video and so thankful i did

@petravazanska5707 6 days ago

My fitness is my hoover, my buckets full of water and mop😅 I clean buildings for living, but now I decided to start gym in november, will I survive?

@DivinaSnider 1 day ago

Thank you so much.

@Aliciaskinsecret 1 day ago

I needed HRTs started them and found my way into what worked best. It’s not a one size fits all. I also have to take low dose thyroid and testosterone injections with sublingual iron. Along with all the other minerals/vitamins and protein/water/exercise… I love that I stuck with it and found my own path with it. I listen to my body and figured out my own doses with how I feel