Ep. #582 | Macros and Muscle Masterclass: The Truth About Fuelling Strength Training in Perimenopause, Menopause and Beyond

By Jenn Pike | May 11, 2026

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In this masterclass, I’m pulling back the curtain on everything I teach inside my eight-week program Ignite and distilling it into one power-packed masterclass. If you’ve been doing “all the things” and still feel like your body isn’t responding, this one is for you.

What We Cover:

The difference between metabolism, metabolic health, and hormonal changes — because they are not the same thing, and confusing them is costing you results.

The top 5 struggles women come to us with:

  • Metabolic dysfunction (gaining weight, energy crashes, cravings)
  • Hormonal chaos (mood swings, anxiety, irritability)
  • Sleep disruption (why 1–4 AM wake-ups are telling you something)
  • Loss of body confidence and identity
  • Information overload and no clear strategy

Why your symptoms are the messenger, not the root cause — and how to start asking the right questions of your doctors, trainers, and yourself.

Blood sugar & insulin — the most underutilized tool for stabilizing blood sugar isn’t a supplement. It’s strength training.

Protein: the non-negotiable macro — how much you actually need (hint: most women are underestimating), how to hit 30–40g per meal, and why food prep beats meal prep every time.

Building muscle in your 40s, 50s & 60s — what progressive overload actually means, why cardio classes are not your best investment, and the five non-negotiables for real body recomposition.

Why eating less and pushing harder is working against you — and what to do instead.

Thyroid health & Hashimoto’s — what to ask your doctor to test (beyond TSH), why antibodies matter, and how Christine got her Hashi’s into remission.

The scale is the last metric we use — progress photos, tracking your lifts, and measuring what actually matters.

Food noise, GLP-1s & the wellness marketing machine — how to cut through the noise and find what your body actually needs.

Key Takeaways:

  • Your muscle mass impacts your metabolism more than your age does
  • One poor night of sleep is enough to dysregulate hunger hormones and increase cravings
  • Consistency over perfection — nail one habit before adding another
  • Stop cutting carbs; your thyroid needs them
  • The boring basics work. My most successful clients are my most “boring” ones.
  • You don’t need more equipment — you need more education about your body

Mentioned in This Episode:

  • Andrea Donsky’s book Nourishing Menopause and her research on 103 symptoms of perimenopause/menopause
  • Dr. Bill Campbell’s body composition lab at the University of South Florida
  • MyFitnessPal for macro tracking
  • Jill Harris as a client case study (9 lbs lost, Hashimoto’s into remission over 3 years)
  • Vitract / Tiny Gut Health for stool/microbiome testing

Let’s dive in!

Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you’re at it, take a screenshot and tag me @jennpike to share on Instagram – I’ll re-share that baby out to the community & once a month I’ll be doing a draw from those re-shares and send the winner something special!

Click here to listen:

Apple Podcasts – CLICK HERE
Spotify – CLICK HERE

This episode is sponsored by:

  • withinUs | Use the code JENNPIKE20 at withinus.ca for a limited time to save 20% off your first order and 20% off your first subscription order
  • St. Francis | Go to stfrancisherbfarm.com and save 15% off your all your orders with code JENNPIKE15 
  • Eversio Wellness | Go to eversiowellness.com/discount/jennpike15 and save 15% off every order with code JENNPIKE15 /// not available for “subscribe & save” option

Free Resources:

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Connect with Jenn:

Have a question? Send it over to hello@jennpike.com and I’ll do my best to share helpful insights, thoughts and advice.

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