# 1. Exercise and Nutrition through Perimenopause & Menopause with Jody Trostler

Page: https://stenobird.com/podcast/our-womanity-q-a-with-dr-rachel-pope-6371076/1-exercise-and-nutrition-through-perimenopause-menopause-with-jody-trostler
Text version: https://stenobird.com/podcast/our-womanity-q-a-with-dr-rachel-pope-6371076/1-exercise-and-nutrition-through-perimenopause-menopause-with-jody-trostler.md
Podcast: [Our Womanity Q & A with Dr. Rachel Pope](https://stenobird.com/podcast/our-womanity-q-a-with-dr-rachel-pope-6371076)
Published: 2026-01-21T08:00:00+00:00
Episode link: https://zencastr.com/z/_GZZ-824
Audio file: https://redirect.zencastr.com/r/episode/696fce960b2ebf37460c44b3/size/40967469/audio-files/6378c136ad65d6a6eb3706f8/5b084037-ea1c-4c81-9e8f-8b0bfb4c8837.mp3
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JSON: https://stenobird.com/v1/public/podcasts/our-womanity-q-a-with-dr-rachel-pope-6371076/episodes/1-exercise-and-nutrition-through-perimenopause-menopause-with-jody-trostler
Duration seconds: 1706

## Resource

Many women reach midlife feeling frustrated that what once worked no longer does. Despite exercising regularly and eating "healthy," they experience weight gain, fatigue, injuries, and stalled progress. Host Dr. Rachel Pope is joined by Jody Trostler [https://www.justtrain.net/about], certified menopause fitness and health coach, master health coach, and personal trainer, to discuss how hormonal shifts change the body's response to exercise and nutrition — and what women can do now to support their health, strength, and metabolism. Why the Midlife Body Changes Jody explains that the perimenopausal transition brings significant metabolic and hormonal shifts that affect muscle, fat distribution, recovery, and energy balance. Many women unknowingly enter a state of low energy availability, meaning they are under-fueling relative to their activity and stress levels. Common consequences include: * Increased injuries and poor recovery * Fatigue and brain fog * Stubborn midsection weight gain * Slowed metabolism Even women who exercise frequently and eat "clean" are often impacted. From Cardio to Strength & Fueling Jody emphasizes that muscle becomes a critical protective organ during midlife. As estrogen declines, women naturally lose muscle unless they actively work to preserve it. Without strength training, this contributes to metabolic slowdown, fat gain, and loss of functional ability. Key strategies discussed include: * Prioritizing strength training over excessive cardio * Supporting workouts with adequate protein and overall fuel * Reducing chronic physical stress and improving recovery * Starting gradually with body-weight training for beginners The focus shifts from weight loss to building strength, metabolic health, and long-term independence. Jody and Rachel remin…

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