The Complete Menopause Nutrition Guide: Build Strength, Boost Energy & Feel Confident Again - Episode 040
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
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_=aipsflist
Free Strength Training Masterclass: https://nevertoooldtolift.com/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 & Community – https://nevertoooldtolift.com/course
See me for an in-person physiotherapy appointment
https://christileyphysiotherapy.com/
Episode 22: We Were Wrong About Weights (And You Probably Are Too)
Disclaimer: Information provided is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any new exercise program.
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