Hormone Reset Day 4 - Muscle Mass скачать в хорошем качестве

Hormone Reset Day 4 - Muscle Mass

Today we’re focusing on one of the most significant and fixable contributors to slowing metabolism in midlife: the gradual loss of lean muscle mass. Muscle is the metabolic “engine” of the body, and as hormones decline and lifestyle factors shift, muscle begins to break down more easily, unless we actively protect it. This natural loss of muscle is known as sarcopenia. It can be accelerated by low protein intake, lack of resistance training, overly restrictive diets, rapid weight loss, certain medications, and even injectable weight-loss drugs. Alongside muscle loss, many women also experience the combined loss of both muscle and bone—which often progresses silently. Bone and muscle loss are deeply influenced by: • Declining estrogen, progesterone, and testosterone • Chronically elevated cortisol • Poor nutrient absorption • Inadequate protein • Lack of strength training • Medications that contribute to wasting What we can do about it: This lesson focuses on rebuilding and protecting muscle through two core strategies: protein intake and resistance training. Key guidance from today’s session includes: • Start with proper form—use an app, YouTube channel, or a few gym sessions to learn fundamentals • Aim for 2–3 strength training sessions per week • Break it up into upper body, lower body, and full body sessions if that helps you stay consistent • If motivation is a barrier, commit to just 10 minutes a day to build the habit • Once consistent, add one “heavier” day where you lift weights that fatigue you within 4–6 reps • This heavier work signals satellite cells (muscle stem cells) to preserve and build new muscle • Understand that women do not “bulk up” easily—gaining visible size requires extreme effort and intention, not normal strength training Building muscle creates a leaner, firmer shape, improves metabolic health, supports bone density, and reduces risk of falls as you age. Strong muscles also support balance, mobility, and resilience throughout perimenopause and beyond. To get started, explore strength training apps or YouTube programs, or reach out for personalized recommendations. Consistency and progression are the keys.