Discover how to build lean muscle, balance hormones, and reignite metabolism after 50. In this episode, you’ll learn the science behind muscle as a metabolic organ, how to train smarter (not harder) through menopause, and why recovery and hormone balance are key for strength and longevity. Perfect for women who want to stay strong, lean, and vibrant at any age.

• Muscle as metabolic medicine for women in midlife
• Smart strength training splits and recovery for hormone health
• Balancing HIIT, Zone 2, and daily movement for longevity
• Hormone replacement therapy and testosterone in women
• Protein, creatine, and supplement strategies for women over 50

TIMESTAMPS

[00:00 ] Why muscle is key to metabolic health and glucose control in midlife

[00:44 ] Starting bodybuilding at 50 and transforming your body at any age

[01:33 ] Perimenopause, insulin resistance, and how strength training helps

[03:19 ] Common training mistakes: too much cardio and skipping a coach

[05:44 ] How to find the right trainer for women 40–60+

[09:46 ] Bodybuilding lessons: muscle splits, compound lifts, and progression

[12:37 ] The best full-body plan for busy women (2–3 days a week)

[14:21 ] How to train with balance and recovery between workouts

[15:14 ] Heavy lifting, volume, and tempo — finding your intensity sweet spot

[17:55 ] Conditioning vs cardio: HIIT, Zone 2, and power training explained

[19:07 ] The ideal weekly mix for fat loss, recovery, and stress control

[22:30 ] Daily walking, HRV tracking, and training around your stress load

[27:26 ] Injury prevention: knees, shoulders, hips, and posture correction

[33:17 ] Midlife recovery tools: mobility, foam rolling, flexibility, and rest

[34:12 ] Men vs women in training — why women won’t “bulk up”

[35:04 ] Estrogen decline, sarcopenia, and how to preserve muscle in menopause

[36:23 ] HRT and testosterone therapy — benefits, myths, and what to watch for

[41:13 ] Protein goals and timing for women 40+

[42:54 ] Carbs, fats, and how to eat for energy and body composition

[44:22 ] Creatine, protein shakes, and supplement stack for strength

[46:47 ] Carol’s book, podcast, and where to connect with her online

Guest: Carol Covino

Website: https://carolcovino.com/

Instagram: https://www.instagram.com/carolcovinofitness/

LET’S CONNECT

Host: Orshi McNaughton

Website: https://www.optimizedwomen.com/

YouTube: https://www.youtube.com/@optimizedwomen

Instagram: https://www.instagram.com/orshimcnaughton