🎙️ Episode 40: Can you build strength and lose fat after menopause? Award-winning menopause nutritionist, Jackie Lynch, says yes, with the right nutrition approach.
In this comprehensive guide, Jackie (author of "The Happy Menopause" and host of The Happy Menopause Podcast) reveals why menopause changes everything nutritionally and what to do about it. You'll learn her simple "fist-size portions" method for macronutrient balance, which foods power muscle building after 50, and why you can lose up to 40% of muscle mass during menopause.
Jackie covers essential micronutrients (vitamin D, magnesium, B vitamins), debunks supplement myths (collagen, creatine, protein powders), explains why eating fat doesn't make you fat, and shares practical strategies for bone health, joint support, and cardiovascular protection.
Plus: her personal powerlifting journey and the physical confidence it's brought at midlife.
What we covered:
00:00 Meet Jackie Lynch: Menopause Nutritionist
02:09 Understanding Hormonal Changes During Menopause
03:52 The Importance of Nutrition During Menopause
06:36 Balancing Macronutrients: Protein, Carbs, and Fats
13:28 Hidden Sugars and Blood Sugar Balance
32:10 Probiotics, Prebiotics, and Gut Health
40:37 Essential Micronutrients for Menopause
43:02 Vitamin D Dosage and Toxicity
45:41 Magnesium: The Multitasker
50:25 Vitamin C and Collagen
54:42 The Importance of B Vitamins
57:05 Supplements vs. Diet
01:01:01 Choosing Quality Multivitamins
01:03:26 Creatine and Protein Powders
01:08:01 Glucosamine for Joint Health
01:08:50 Timing Your Nutrition
01:12:01 Strength Training and Weight Loss
01:14:39 Personal Benefits of Strength Training
01:17:24 Final Thoughts and Resources
Shownotes:For the full show notes page, go to:
https://nevertoooldtolift.com/podcast040/Where to Find Jackie: Website
https://www.well-well-well.co.uk/Instagram
https://www.instagram.com/wellwellwelluk/The Happy Menopause Podcast
https://www.well-well-well.co.uk/podcast/Jackie's books (as well as other books I recommend)
https://www.amazon.co.uk/shop/nevertoooldtolift/list/1VG5H0EGEC7KQ?ref_=aipsflistHow you can get started with your strength training journey:
📹 Free Masterclass - Strength Training as an Older Adult -
https://nevertoooldtolift.com/strength-training-masterclass/📘 Free Never Too Old to Lift eBook -
https://nevertoooldtolift.com/ebook📖 Paperback version of Never Too Old to Lift from Amazon -
https://geni.us/ntotlbook👥 Stronger for Life Course, Coaching, and Community -
https://nevertoooldtolift.com/course🏋️♀️ See me for an in-person physiotherapy appointment
https://christileyphysiotherapy.com/⚠️ DISCLAIMERS:
The information provided in this video is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any new exercise program, especially if you have existing medical conditions or concerns.
