Episode Details

Send us Fan Mail

Understanding Perimenopause: How Estrogen Impacts Muscle, Fat & Fitness in Women Over 35

In this solo episode, we break down what’s really happening in your body during perimenopause, and why it’s not “just aging.”

If you’ve noticed changes in your strength, recovery, joint health, or where your body stores fat, there’s a physiological reason behind it. Estrogen plays a powerful, full-body role, and as it shifts, so does how your body responds to exercise, nutrition, and stress.

You’ll learn how to adapt your fitness and health routine so you can stay strong, energized, and resilient through your late 30s, 40s, and beyond.

What You’ll Learn in This Episode

• Why estrogen acts like the “COO” of your body
• How declining estrogen impacts muscle growth and repair
• The truth about sarcopenia and age-related muscle loss
• Why joint pain and stiffness increase during perimenopause
• What’s really behind fat redistribution (especially around the midsection)
• Why “eat less, move more” often stops working
• How strength training supports long-term health and metabolism
• Updated protein needs for women over 35
• The critical role of recovery, rest, and stress management
• How to reframe aging as a strength-building phase—not decline

Key Takeaways

• Estrogen influences muscle, joints, fat distribution, and recovery
• Muscle loss can begin as early as your 30s and accelerates over time
• Lower estrogen reduces your body’s ability to repair and build muscle
• Joint inflammation and stiffness are often hormone-related—not just wear and tear
• Midsection fat gain is common and not simply a result of diet or discipline
• Strength training is essential for maintaining muscle, metabolism, and bone density
• Protein needs increase to support muscle maintenance and recovery
• Recovery is no longer optional: it’s foundational
• Your body isn’t failing: you just need a new strategy

Join our community to get on the list for our new micro course to take what you’re learning and actually start applying it: 

https://www.facebook.com/groups/thestrongherwaysisterhood

Alisha Carlson’s Website: https://alishacarlson.com

Hormonal Health Resources by Dr. Sarah Gottfried: https://drgottfried.com/hormonal-health