54: Barbara Birke: What No One Tells You About Muscle Loss, Hormones & Strength Training After 40

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Previously titled “Barbara Birke: What No One Tells You About Muscle Loss, Hormones & Strength Training After 40” — renamed by the publisher on Aug 5, 2026

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Recorded12 May 2026

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Did you know that the muscle you are losing right now is doing a lot more than changing how you look in the mirror? It is quietly running your metabolism, regulating your blood sugar, protecting your bones, and most women have absolutely no idea. You can be eating well, doing cardio five days a week, and still feel squishier, weaker, and completely frustrated that nothing seems to be working. And it starts earlier than most women realize. In this episode of Hello Hormones, I sit down with Barbara Birke, holistic health coach and sport scientist with over 25 years of experience helping women over 40 build strength and actually feel good in their bodies again. Barbara has a gift for making this feel completely doable, no matter where you are starting from. If you have ever looked in the mirror and thought, "Where did my muscle go?", this one is for you. What's Discussed: (00:07) The muscle question every woman over 40 is secretly asking. (01:02) Rapid fire: the one thing you should be doing but probably aren't. (01:54) Is it actually too late to build muscle in menopause? (06:10) The workout habit that's quietly stressing your body out. (08:20) Why muscle is now called the organ of longevity. (10:01) The surprising link between strength training and your pelvic floor. (11:03) How muscle controls your blood sugar without insulin. (11:41) The hormone-like substances your muscle releases to repair your organs. (13:01) Why building muscle has nothing to do with how you look in your jeans. (15:03) Why you feel squishier and it is not just in your head. (16:13) The muscle loss nobody warned GLP-1 users about. (18:10) How to start moving when exercise has never felt like your thing. (21:29) Is it a mindset block or are your hormones actually working against you? (25:02) The real starting point and why pink weights are perfectly fine. (39:35) How much protein women in midlife actually need. (46:06) Where to find Barbara and her course Power and Balance. Thank You to Our Sponsors! Timeline Nutrition: Support your cells and how you age with Mitopure® Gummies from Timeline. Visit timeline.com/DRCARRIE and save up to 39% OFF your Mitopure® Gummies. Cozy Earth: Head to cozyearth.com and use my code DRJONES for 20% OFF. And if they ask how you found them in the survey, tell them Dr. Jones sent you. ✍️ FREE GUIDES: Top 7 Perimenopause Myths You Need to Stop Believing ASAP: www.drcarriejones.com/myths Hormones 101 Cheat Sheet: www.drcarriejones.kit.com/hormones101 The Perimenopause & Menopause Labs Test Checklist: www.drcarriejones.kit.com/labtestchecklist The Symptoms of The Perimenopausal Transition (WTF…) Ebook: www.drcarriejones.kit.com/perimenopausesymptom Which Stage of Perimenopause Am I In? Ebook: www.drcarriejones.kit.com/stagesofperimenopause Find more from Dr. Carrie Jones: Website: www.drcarriejones.comNewsletter: www.drcarriejones.kit.com/newsletter Instagram: @dr.carriejonesFacebook: @drcarriejonesTikTok: @drcarriejonesYouTube: @drcarriejonesPinterest: @drcarriejones Find more from Barbara Birke: Website: www.optimum-you.com/ Instagram: @strongwithbarbara YouTube: @strongwithbarbara Pinterest: @youroptimum Power and Balance Course: www.courses.optimum-you.com/strength-training-for-women-40-1 Newsletter: www.courses.optimum-you.com/newsletter-opt-in Disclaimer: Information provided on this channel is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided on this channel for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided on this channel and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Carrie Jones. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.

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