The Truth About Strength Training in Midlife

Описание: Most midlife women are doing the wrong exercises in the wrong order, and wondering why nothing changes.

I'm Dr. Betty Murray, and in this episode, I'm diving deep into the exercise science that actually works for women in perimenopause and menopause. I'm breaking down why exercise must come first (before increasing protein), how to use zone 2 cardio without burning muscle, and why those little 5-pound weights stopped working the day you hit perimenopause.

This isn't about burning calories or "toning." This is about using mechanical load to signal your body to build muscle, increase insulin sensitivity, improve GLUT4 transport, and reverse the anabolic resistance that makes protein go to gluconeogenesis instead of muscle protein synthesis.

If you've been doing cardio classes, light weights with high reps, or working out like crazy without results, this episode will change everything.

You'll Discover:

● Why exercise must come before increasing protein intake to fix anabolic resistance
● How muscle contraction moves GLUT4 transporter to cell surface independent of insulin action, making muscles more insulin sensitive for 24-48 hours after exercise, which is critical when estrogen loss has made Glut4 transport "sleepy at the wheel"
● The metabolic difference between strength training versus zone 2 cardio
● Why basal metabolic rate can be 20-30% lower in women who've been overweight or obese long-term, with mitochondrial function significantly declined compared to metabolically healthy individuals, making exercise machines' calorie calculations largely inaccurate
● Why high-rep light weights (2-5 pounds) don't work in menopause
● How to use heavy lifting and tips for zone 2 cardio heart rate training
● The protein timing strategy: 40-50+ grams at breakfast and dinner (not dribbled throughout day), protein-forward meal 1-2 hours post-lift, with leucine-rich animal proteins being most effective for muscle protein synthesis
● The creatine game-changer: 5-10 grams per day improves strength, training capacity, lean muscle mass, hydrates muscle, supports brain cognition, and recent studies show 10+ grams can help with jet lag and brain fog
● Why sleep is the muscle-building multiplier
● The grip strength longevity proxy: dead hang (holding bar overhead with feet off ground) and farmer's carry (75% of body weight carried in both hands for 1 minute) are markers for later-life strength, not exercises to isolate

This episode is for women frustrated by lack of results despite working out consistently, those doing light weights or high-intensity classes without seeing muscle gain, or anyone who's been told they're "too old" to build muscle.

Pick one thing from this episode to implement in the next 7 days and start becoming the strong, metabolically efficient woman you're meant to be.

Connect with Dr. Betty Murray:

Betty Murray Website: https://www.bettymurray.com/

Instagram:   / drbettymurray  

Links:

The Fierce Female Method for Longevity (Dr. Betty's book): https://fierce.hormoneshelp.com/

Menrva Telemedicine: https://gethormonesnow.com/

FREE Hormone Quiz: https://bit.ly/3wNJOec

Living Well Dallas: https://www.livingwelldallas.com/

Hormone Reset: https://hormonereset.net/

More from the Podcast:

Subscribe to #MenopauseMastery →    / @drbettymurray  

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Spotify → https://open.spotify.com/show/0tNsjm3...

Thank you for listening to Menopause Mastery. Empowering your health journey, one episode at a time.