In this episode of The Energized Lifestyle Podcast, we dive into one of the most overlooked keys to sustainable weight loss and vibrant energy for women — blood sugar stability.
Whether you’re in your 30s, 40s, or navigating perimenopause or menopause, balancing your blood sugar is essential for hormonal health, metabolism, mood, and fat loss.
You’ll learn how glucose fluctuations impact hunger, cravings, sleep, and energy levels — and the exact habits that help you burn fat efficiently, reduce inflammation, and eliminate energy crashes. Shana breaks down the science in simple, practical ways so you can create a more balanced body and mind without restrictive dieting.
If you’ve struggled with stubborn weight, hormone imbalances, fatigue, or constant cravings, this episode will help you understand the “why” behind it all — and what to do next.
For more info on the Metabolism Mastery Membership or to sign up, visit:
If you’re a woman in perimenopause or menopause who’s noticed stubborn weight gain, a slowing metabolism, or frustrating changes in energy, sleep, and body composition—this episode is your wake-up call.
In Muscle, Metabolism & Midlife: The Untold Truth About Strength Training, we break down the real science behind why muscle is so much more than “toning” or aesthetics—it’s your body’s most powerful tool for hormonal balance, metabolic health, and long-term vitality.
Hosted by Shana Leigh, certified strength trainer, women’s health specialist, and menopause specialist, this episode dives deep into how building and preserving muscle during your 40s, 50s, and beyond can protect your metabolism, reduce menopause symptoms, and help you feel stronger than ever—physically, mentally, and hormonally.
We’ll cover:
Why women in midlife lose muscle faster (and what estrogen has to do with it)
How strength training influences metabolism, insulin sensitivity, and fat-burning potential
The critical link between muscle and hormone regulation—including cortisol, testosterone, growth hormone, and insulin
The overlooked benefits of muscle for bone density, joint health, and injury prevention during perimenopause and menopause
How to train smarter, not harder to maximize results without overtraining or burning out
This is not another “lift weights to get toned” conversation. It’s a science-backed, midlife-specific strategy session for women who want to optimize health, manage weight, and keep energy levels high despite the hormonal shifts of perimenopause and menopause. You’ll learn exactly why the traditional diet-and-cardio approach can stall your progress—and why strategic resistance training is the missing link for so many women over 40.
Whether your goals include fat loss, muscle definition, symptom reduction, or simply maintaining your health span, you’ll walk away knowing how to approach strength training with purpose and confidence.
Shana breaks down the myths that keep women stuck, explains the physiological shifts happening in midlife, and offers actionable tips you can start today to build muscle and support your metabolism for years to come.
If you’ve been told your changing body is “just aging” or that your metabolism is doomed after menopause—this episode will empower you with the truth, the science, and the steps to take control of your strength, health, and future.
For more info on the membership, check out:
Your pelvic floor is more than just “muscles down there.” It’s the foundation for core stability, bladder and bowel control, sexual function, and even posture.
But during perimenopause and menopause, hormonal changes—especially declining estrogen—can weaken these muscles and connective tissues, leading to symptoms many women either ignore or think are “just part of aging.”
The truth? Pelvic floor dysfunction is common, but it’s not inevitable—and it’s absolutely treatable.
In this episode, we dive deep into pelvic floor health for women in midlife, breaking down the science in an approachable, down-to-earth way so you can understand what’s happening in your body and how to fix it. You’ll learn:
The real causes of pelvic floor issues during perimenopause and menopause—from hormonal shifts to muscle imbalances, chronic stress, pregnancy history, and lifestyle habits.
Common symptoms you might not recognize as pelvic floor–related, including urinary leakage, urgency, prolapse, painful intercourse, lower-back pain, hip discomfort, and even core instability.
Proven solutions—from targeted strength training and breath work to posture correction, physical therapy, and everyday habit adjustments—to restore function, improve confidence, and protect long-term health.
We’ll also talk about the connection between strength training, hormone health, and pelvic floor function, so you can see how your workouts can support recovery and prevention.
You’ll walk away with practical tips to integrate into your daily life—whether you’re lifting weights, going for a walk, or just sitting at your desk.
If you’re a woman in perimenopause or menopause who wants to stay strong, energized, and free from pelvic discomfort, this episode is your essential guide.
Whether you’ve experienced symptoms for years or are starting to notice changes now, you’ll learn how to take charge of your pelvic health instead of letting it limit your lifestyle.
Your pelvic floor doesn’t have to weaken with age—you can retrain and strengthen it at any stage.
This conversation will empower you with the knowledge and tools to protect one of the most important, yet overlooked, areas of women’s health.
For more info on The Energized Lifestyle Membership visit:
If you’re a woman in your 40s, perimenopause, or menopause, creatine might just be the most important supplement you’re not taking yet.
In this episode of The Energized Lifestyle Podcast, we dive deep into the science-backed reasons why creatine for women over 40 is a game-changer for strength, energy, bone health, and hormonal balance.
Creatine is often marketed to young male athletes, but research now shows it offers unique benefits for midlife women—especially during the hormonal changes of perimenopause and menopause.
We break down how daily creatine supplementation can:
Support muscle preservation and metabolism when estrogen declines
Improve bone density and reduce risk of age-related muscle loss
Enhance cognitive function and memory
Boost training performance and workout recovery
Support mood stability and overall vitality during midlife
We also discuss exactly how much creatine women should take, the safest and most effective form (creatine monohydrate), and how to incorporate it into your daily wellness routine—whether or not you’re an athlete.
Plus, we highlight a recent systematic review looking specifically at creatine supplementation in active females, including women in perimenopause and menopause.
You can read the study here:
https://doi.org/10.3390/nu17020238
If you want to feel stronger, support your hormones, and protect your health in this stage of life, this episode will give you the clarity and confidence to start.
Here are more links I promised:
TEL Membership Info
https://www.theenergizedlifestyle.com/membership
Momentous Creatine & Supplements
(use my discount code: SHANA)
https://crrnt.app/MOME/K_j4kxDx
If you’re constantly exhausted but can’t seem to slow down—wired at night, foggy in the morning, and stuck in an endless loop of fatigue—this episode is for you.
In Tired but Wired: How to Reset Your Nervous System in Menopause, we unpack one of the most overlooked reasons women in perimenopause and menopause feel so off: nervous system dysregulation.
This isn’t just about stress. It’s about how your body responds to stress—on a cellular and hormonal level.
Inside this conversation, you’ll learn:
Why you feel “on edge” even when nothing is wrong
How a dysregulated nervous system interferes with sleep, hormone balance, and fat loss
What it means to live in chronic fight-or-flight (and how to finally shift out of it)
Practical, science-backed strategies to help your body feel safe again so it can heal, rest, and reset
You’ll walk away understanding the real connection between cortisol, estrogen, and your energy patterns—and why pushing harder isn’t the answer in this phase of life.
We’ll also explore why traditional approaches to menopause often miss the mark, and what it really takes to recalibrate your system so you can sleep deeper, feel more grounded, and finally start to restore your vitality.
This episode is essential listening for high-performing women who are ready to embrace a new approach to health—one that honors the wisdom of the nervous system and helps you regulate from the inside out.
Whether you're in the thick of perimenopause or navigating postmenopause, this conversation will give you the tools and insight to stop the burnout cycle and build true resilience.
Nutrition during menopause is not a one-size-fits-all formula—and if you’re still eating the way you did in your 30s, you might be unintentionally working against your hormones.
In this episode, we dive into the science of menopause nutrition and what your body actually needs in this next chapter.
Whether you're in perimenopause or fully menopausal, your metabolism, insulin sensitivity, and muscle mass are changing—and your nutrition strategy needs to evolve with it.
You’ll learn:
The top nutritional shifts women over 40 need to make to support hormone health and body composition
How protein timing and muscle preservation play a vital role in metabolism and fat loss
Why blood sugar balance is key to reducing belly fat, hot flashes, and energy crashes
The truth about carbs in menopause—when to eat them and why you still need them
The connection between micronutrients, estrogen metabolism, and detoxification
How to nourish your nervous system, reduce inflammation, and fuel your workouts
What most diet plans get wrong about women’s health in midlife
This episode is designed to help you stop guessing and start fueling your body with confidence. Nutrition is not just about calories—it’s about communication with your hormones.
Whether your goal is hormone balance, sustainable weight loss, or more daily energy, this episode gives you the foundational tools to create a menopause-supportive nutrition plan that works with your body.
In this empowering episode of The Energized Lifestyle Podcast, we dive deep into the often-overlooked connection between muscle health and hormone balance—specifically during the perimenopause and menopause transition.
Did you know that your muscles do more than just support movement and strength?
They’re actually powerful endocrine organs that play a crucial role in hormone production, metabolism regulation, and even blood sugar stability. This conversation is essential for women navigating their 40s and 50s who feel like their bodies are changing despite eating clean and exercising.
Inside this episode, we break down:
The surprising ways skeletal muscle supports hormone balance
Why building and maintaining lean muscle mass is critical in midlife hormone health
How estrogen decline impacts muscle tissue, metabolism, and fat distribution
The difference between how your body responds to strength training in perimenopause vs. menopause
Why muscle is key to insulin sensitivity, thyroid health, and inflammation reduction
The truth about cardio vs. resistance training in this stage of life
This is not just a fitness episode—it’s a hormone education episode that connects the dots between your muscle system and endocrine system, giving you science-backed tools to protect your energy, mood, metabolism, and longevity.
Whether you're in early perimenopause, deep in menopause, or postmenopausal, understanding the muscle-hormone connection will help you reclaim your strength, confidence, and body composition without burnout or confusion.
Tune in if you're ready to:
Break through weight loss plateaus
Reduce hormonal symptoms like fatigue, mood swings, and belly fat
Feel strong, stable, and more in control of your health
Learn how to train smarter, not harder, for hormonal success
This episode is perfect for high-performing women, midlife professionals, wellness seekers, and anyone wanting to age with strength, clarity, and hormone harmony.
If you’ve been wondering why your workouts aren’t working anymore or why your energy tanks despite clean eating, this is the missing piece. Don’t skip this one.
To learn more about The Energized Lifestyle Membership, visit:
In this episode of The Energized Lifestyle Podcast, we’re diving into the incredible, wide-reaching power of estrogen—a hormone often misunderstood and underestimated in both conventional medicine and mainstream health conversations.
This episode is a must-listen for any woman navigating perimenopause, menopause, or postmenopause who wants to better understand her body, reclaim her health, and feel truly empowered.
Estrogen isn’t just about periods, pregnancy, or reproduction. It’s a master hormone with systemic effects on nearly every area of the female body—impacting brain function, metabolism, heart health, bone density, muscle mass, mood regulation, skin elasticity, vaginal health, and more. When estrogen levels begin to fluctuate or decline, the symptoms can show up in ways that seem disconnected—like anxiety, brain fog, joint pain, or fatigue—yet they’re all tied back to this one essential hormone.
Inside this conversation, we explore:
What estrogen really does in the body
How estrogen interacts with the brain, muscles, heart, bones, and nervous system
Why women in perimenopause and menopause often feel “off” even when their labs look “normal”
The lesser-known signs of estrogen decline
The long-term risks of low estrogen—and what you can do now to support your body naturally
Whether you’re starting to experience early perimenopausal shifts or deep in the menopause transition, this episode helps you connect the dots between your symptoms and your hormonal health. You’ll walk away with a more informed, empowered understanding of estrogen’s role and how to support your body through every hormonal season with confidence and clarity.
This episode is part of our mission to demystify hormones and help women feel strong, vibrant, and in control of their health again.
🎧 Tune in now to discover the true power of estrogen—and why understanding it is a non-negotiable for every woman over 35.
Learn more about The Energized Lifestyle Membership!
If you're in your 40+ and wondering what on earth is going on with your hormones and body, this episode is for you.
Today we’re peeling back the layers on the lesser-known, often-misunderstood symptoms of estrogen decline—and how they show up during perimenopause and menopause.
You might be experiencing things like joint pain, electric shock sensations, crawling skin, gum issues, burning tongue, sudden food sensitivities, or changes in body odor—and no one’s talking about it.
These “weird” symptoms are real, and they’re rooted in hormonal shifts, particularly the drop in estrogen that begins during perimenopause and continues through post-menopause.
In this episode, we explore:
This is a must-listen for high-achieving women who feel like they’re doing “everything right” but still feel off. If you’ve ever been dismissed, misdiagnosed, or told “it’s just stress” or “you’re getting older,” this episode will help you connect the dots and finally feel seen.
We’re not here to normalize feeling like a stranger in your body—we’re here to educate, empower, and guide you toward sustainable hormone support during perimenopause and menopause.
Whether you're just entering your 40s and sensing subtle changes, or you're well into menopause and still struggling with unexplained symptoms, this episode will help you understand what’s really going on inside your body—and how to begin restoring balance.
FREE DOWNLOAD: Grab your free copy of the Estrogen Reset Guide—a simple hormone support PDF to help you navigate symptoms and feel like yourself again. [click here]
WANT TO GO DEEPER? Learn more about The Energized Lifestyle Membership—the #1 science-backed fitness, nutrition, and hormone support program created specifically for women in perimenopause and menopause. [click here]
WHY BUILD MUSCLE DURING MENOPAUSE?
If you’ve hit your 40s or 50s and feel like your body is changing overnight—slower metabolism, stubborn weight gain, or muscle that seems to vanish no matter how clean you eat—you’re not imagining it.
In today’s episode, we’re diving deep into one of the most powerful (and overlooked) solutions for thriving through menopause: building muscle.
Muscle isn’t just about strength or aesthetics—it’s one of your greatest hormonal allies. During menopause, estrogen, progesterone, and testosterone naturally decline, and this hormonal shift directly impacts muscle mass, insulin sensitivity, metabolic rate, and even brain health.
That’s why lifting weights isn’t optional—it’s essential.
We’ll explore how resistance training can help you:
Reset your metabolism
Stabilize blood sugar and cortisol
Improve bone density and joint integrity
Enhance confidence, energy, and mental clarity
Whether you’re already lifting or just getting started, this episode will reframe the way you think about your body, your hormones, and your health strategy in midlife.
I’ll share the science behind muscle as a metabolic organ, why women lose up to 8% of their muscle each decade after 40, and how to prevent that loss from affecting your vitality and longevity.
This conversation is your invitation to reclaim your strength—not just physically, but hormonally, emotionally, and mentally. Because muscle isn’t just for your body—it’s for your future.
Learn more about The Hormone Revolution at:
In this episode, we dive into the hidden world of obesogens—chemicals that disrupt your hormones, slow your metabolism, and make fat loss harder even if you’re doing everything “right.”
You’ll learn how these toxins impact your thyroid, sex hormones, brain function, and where they’re hiding in your everyday environment.
Show Notes Outline:
Obesogens — endocrine-disrupting chemicals that promote fat storage and hormonal imbalance.
PART 1: What Are Obesogens?
Definition: Chemicals that disrupt hormonal balance and increase fat storage
Mechanism:
Activate fat-storing switches in cells
Can affect metabolism before birth
Impact on Key Hormones:
Disrupt insulin → leads to cravings, weight gain, risk of Type 2 diabetes
Slow thyroid function → reduces metabolism, energy, and fat-burning
Trigger inflammation + mitochondrial damage → chronic fatigue, fat gain, fatty liver risk
PART 2: How Obesogens Disrupt Sex Hormones
Estrogen Mimics: BPA overstimulates estrogen receptors → worsens PMS, irregular cycles
Testosterone Suppression: Phthalates reduce levels → affects libido, muscle tone, energy
Hormonal Disorders:
Links to PCOS, fertility issues, early puberty
Developmental exposure = long-term reproductive system changes
Perimenopause & Menopause:
Amplifies symptoms like hot flashes, fatigue, mood swings
Makes weight loss more difficult
PART 3: How Obesogens Affect the Brain
Target the Hypothalamus:
Disrupt hunger and fullness signals → overeating and cravings
Early Exposure:
Alters brain development in utero → “higher fat set point” for life
Brain Inflammation:
Impairs decision-making, motivation, impulse control
Raises risk for emotional eating, anxiety, depression
PART 4: Where Obesogens Hide & How to Avoid Them
Top 10 Sources & Swaps:
Plastic Food Containers → Use glass/stainless steel
Canned Foods → Choose BPA-free or fresh/frozen
Nonstick Cookware → Swap for ceramic/stainless/cast iron
Fragranced Products → Choose fragrance-free or phthalate-free
Personal Care Products → Use clean/EWG-verified options
Household Cleaners → Opt for non-toxic alternatives (vinegar, baking soda)
Drinking Water → Install a high-quality filter
Receipts → Minimize handling thermal paper
Flame-Retardant Furniture → Choose natural materials
10. Pesticide-Heavy Produce → Buy organic “Dirty Dozen”
CONCLUSION & HOLISTIC PERSPECTIVE
Awareness is power: small swaps can yield massive hormonal benefits
Hormone balance isn’t about one thing—it's about your full lifestyle
Encourage a holistic approach: reduce exposure, support detox, and restore hormonal health
RESOURCES & LINKS:
EWG Website to check your local water contamination & researched list of healthier non-toxic everyday products like household cleaners and personal care products.
Get more info on The Hormone Revolution membership program and sign up
In this episode, we explore how forgiveness isn't just good for the soul—it’s powerful medicine for the body too. Discover the surprising ways letting go of resentment can boost your mental, emotional, and physical health.
In this episode, we dive into the concept of metabolic switching and how it can accelerate weight loss naturally. We’ll break down the science behind how your body shifts between burning sugar and fat for fuel—and why mastering this switch is a game-changer. Tune in to learn practical tips and the surprising benefits of training your metabolism for better health and lasting results
Feeling overwhelmed and stretched thin? In this episode, I’m sharing powerful yet simple tools to help you release tension, calm your mind, and reclaim your peace—even on your busiest days. Tune in to discover practical strategies that invite more ease and balance into your life.
Today's episode reveals why waiting for inspiration is a losing game — and what actually drives lasting success. In this episode, we uncover the truth about building momentum through identity, habits, and self-leadership. Learn how to stop chasing motivation and start showing up as the person who gets it done.
Did you know your menstrual cycle can be your secret weapon in fitness? Instead of pushing through exhaustion or feeling "off" in your workouts, syncing your training with your cycle can boost energy, improve performance, and support long-term results. In this episode, we break down how each phase of your cycle impacts strength, endurance, and recovery, plus practical tips to optimize your workouts. Whether you're lifting heavy, doing cardio, or taking a rest day, understanding your body’s natural rhythms is a game-changer. Tune in to learn how to train smarter, not harder—and finally feel in sync with your bod
My top 10 questions I get asked the most in my career to date. Everything from what to eat to lose weight, to supplements, to how to stay motivated and more. Hope you enjoy this one!
In this episode, we dive into the hidden toxins impacting your energy, hormones, and overall well-being. Learn how to identify and eliminate everyday toxic exposures—from food and beauty products to stress and environmental factors—so you can feel lighter, more vibrant, and in control of your health. With simple, science-backed strategies, you'll walk away with practical steps to detox your body and mind for long-term wellness.
Want more support?Join my free private online community, where you’ll get exclusive resources, expert insights, and a like-minded group of women on the same journey. Click here to join free.
Negative self-talk is holding you back more than you realize. That inner critic? It’s not the truth—it’s just a habit. In this episode, we’re diving into how to rewire your mindset, break free from self-sabotaging thoughts, and finally step into the confidence and power you deserve. You’ll learn simple yet powerful tools to shift your internal dialogue, elevate your self-worth, and start showing up as the highest version of yourself. It’s time to silence the doubt and own your greatness. Let’s talk about it.
While SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) provide clarity and structure, they can sometimes lack the flexibility and depth needed for long-term success.
Without addressing factors like motivation, adaptability, or emotional resilience, SMART goals can feel too rigid or disconnected from broader life context.
Adding elements such as regular progress reviews, self-reflection, or alignment with personal values helps to create a more holistic approach.
In this 10 minute episode, we dive into what the SMART framework might be missing, and how adding these extra points may help you achieve more.