Episode Details

Welcome to Day 6 of the RAC Summer Recomp Series, a free 90-day body recomposition system designed to help women over 35 lose fat, build muscle, improve metabolism, and stop starting over every Monday.

Have you ever looked at photos from 10 years ago and thought, “I don’t weigh much more, so why do I look completely different?” In today’s episode, we explore one of the biggest reasons: age-related muscle loss.

You’ll learn:

• ​ Why adults can lose 3–8% of muscle mass per decade after age 30• What muscle protein turnover is and why muscle is constantly being rebuilt• How declining estrogen affects muscle repair and recovery• The role of satellite cells (muscle stem cells) in maintaining lean muscle• Why women become less responsive to protein and exercise as they age• What anabolic resistance is and how it impacts muscle growth• Why muscle loss contributes to changes in metabolism and body composition• Why more cardio and less food is often the wrong strategy after 35• How strength training and protein help preserve muscle during perimenopause and beyond• Why building muscle is one of the most powerful things women can do for healthy aging

Key takeaway:

After age 35, your body doesn’t stop responding. It simply requires a stronger signal.

Today’s RAC Recomp Targets:

• ​ Plan a breakfast with at least 25 grams of protein
• ​ Schedule all workouts for the upcoming week
• Go to bed 30 minutes earlier tonight

This episode is perfect for women navigating perimenopause, menopause, fat loss resistance, changing body composition, declining metabolism, and muscle loss after 35.

Subscribe and come back tomorrow for Day 7: Weekly Reset, where we’ll review everything we’ve learned during Week 1 and prepare for Week 2 of the Summer Recomp Series.

**Workouts for Recomp: The RAC Collective (workout app - $29.99/month) Click link below  WORKOUT APP

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