#355 - The Truth About Menopause, Metabolism & Fat Loss Over 30

 Coach Pat gets real about the challenges women face with fat loss after 30. From hormonal changes like menopause to metabolism slowdown and emotional eating—this episode breaks down exactly what’s actually happening with your body and what to do instead of following outdated advice. If you’ve been “doing everything right” but still not seeing results, this episode is a must-listen.

🔑 Key Takeaways:

🧠 1. Menopause & Metabolism Are Real—But Not Dooming

• Estrogen drops → fat stored in belly/hips
• Muscle loss + higher cortisol = slower metabolism
• Poor sleep = worse cravings & mood swings

💪 2. What Actually Works

• Lift weights 3x/week – it burns calories during & after
• Eat 100g+ protein/day – builds muscle & keeps you full
• Train big muscles – glutes, legs, back
• Don’t chase trends (Pilates, detoxes, keto) if they don’t align with you

📊 3. Track Patterns, Not Perfection

• Scale weight will fluctuate—focus on weekly/monthly trends
• Track sleep, water, food, and recovery to spot habits
• Use data to guide decisions, not emotion

🍽️ 4. Nutrition That Fills, Not Frustrates

• Combine protein + fiber to stay full
• Eat real meals, not emotional snacks
• Build meals that satisfy, not punish

🧠 5. It’s Not About Doing More—It’s About Aligning With What Works

• Stop winging it with random plans
• Create a lifestyle that fits your hormones, stress, and preferences
• Even women in their 60s are crushing it with consistency & a smart plan

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