Lean and Strong in Perimenopause Podcast

Courtney Whitten
  • 5.0 (6)
  • FITNESS
  • UPDATED WEEKLY

Tried all the diets, tracked your macros, lifted heavier-but your body still isn't changing? This podcast is your no-fluff guide to changing your physique in perimenopause-without extreme diets, endless cardio, or feeling like you are fighting your body. Hosted by Courtney Whitten, certified personal trainer & coach for women 40+, this show is your no-fluff guide for lifting smart, eating for your hormones-so you can finally see real, sustainable results. Let's make this phase of life your strongest one yet!

  1. JAN 31

    Lean Building: Doing Less, Eating More, & Getting Better Results

    In this episode, I'm talking about lean building and why it's often the missing step for women in perimenopause who feel stuck despite doing all the right things. I'm sharing my personal experiences — why eating more has been necessary, and how stepping out of a constant calorie deficit changed my body and my mindset. You'll discover: What lean building actually is and why you might want to consider itWhy chronic dieting can stall fat loss in perimenopauseHow to improve your metabolism and energy levels with lean building How lean building can make your next fat loss phase easier and your body more responsiveThis episode is especially for women who have tried diet after diet, feeling burned out, or starting to sense that pushing harder isn't the answer anymore. Grab my free Perimenopause Glute Growth Guide here. Build rounder, more shapely glutes without widening the waist. What's included: The four must-have exercises for rounder glutes, a simple workout you can do at home, plus an easy to follow nutrition plan—so you tone without fat gain. Email me at cfitnessonlinetraining@gmail.com about personal training, or snag a free 14-day trial for 1-1 coaching with me.

    44 min

  2. 09/23/2025

    Hormone-Smart Shifts for Building a Leaner Physique in Perimenopause

    If you've ever thought your hormones are the reason your body won't change in perimenopause, you are not alone. The truth? It's not that your hormones or metabolism is broken-it's that the old strategies of more cardio, fewer calories, and cutting carbs are working against your body right now. In this episode, I am breaking down 3 hormone-smart shifts you can make to actually start seeing results again. These are the exact mistakes I made myself-even as a coach; and what finally worked to build a leaner, stronger physique in perimenopause. Sign up for the free 5-Day Lean Physique Challenge here. Just 5 days to a leaner, stronger perimenopause body. Challenge begins October 6, 2025! Join my private Facebook group here. Email me at cfitnessonlinetraining@gmail.com

    27 min

  3. 09/06/2025

    The Perimenopause Fat Loss Checklist: 4 Skills You Need for Results

    If you have been cutting carbs, fasting, or doubling down on workouts-but the scale won' t budge...Chances are you're missing some key skills that make fat loss actually work in perimenopause. In this episode, I'm sharing my Perimenopause Fat Loss Checklist-the 4 essential skills every woman needs to have a successful fat loss phase: ✅Why awareness of how much you are eating matters way more than eating clean ✅Improving metabolism and increasing calories so you have something to cut from & won't have to drop calories super low to see fat loss ✅Decreasing emotional eating episodes that may be putting you in a calorie surplus; which is causing unwanted weight gain ✅Knowing how to structure your meals so you feel satisfied and in control If you've been wondering why your fat loss attempts keep stalling, this checklist is the missing piece. Download my free Perimenopause Fat Loss Secrets Guide here. Get the 3 secrets every woman 40+ MUST KNOW to lose 8lbs in 8 weeks-without giving up your favorite foods. NEW! Sign up for my free 5-Day Lean Physique Challenge here. 5 days to a leaner, stronger perimenopause body. Challenge starts Monday October 6. Follow me on IG and send me a message: @cfitness.training Email me at cfitnessonlinetraining@gmail.com

    20 min

  4. 07/24/2025

    Why I Stopped Doing Keto

    I used to believe that being in perimenopause meant being more strict with my diet to get results. So in my early 40's, I dove into the world of keto and intermittent fasting. And although it did work for me for a while; it left me food focused and feeling restricted. It also impacted my ability to put on muscle. In this episode, I am pulling back the curtain on why I stopped doing keto-the good, the bad, and everything in between. We talk about: The seductive "quick fix" trap The benefits of keto and why it works for fat loss (spoiler alert-it works because it helps you eat less calories)How it wrecked my relationship with carbs and food in generalWhy moderation (and more carbs) was the game changer my body and mind needed If you are perimenopausal, wanting to lose weight, and considering keto-you need to hear this today. 💗 Ready to stop obsessing over carbs and finally feel in control of your eating? 🎁Grab my free guide, The Food Noise Fix here. Follow me on IG @cfitness.training Email me at cfitnesstraining@gmail.com

    44 min

  5. 06/25/2025

    GLP-1 & Food Noise: What Perimenopausal Women Need to Know

    If you ever thought, "I just want to stop thinking about food all the time", this episode is for you. We're talking about GLP-1 medications like Ozempic and Wegovy-and the surprising reason so many women are drawn to them: the quieting of food noise. But here is the truth... You don't have to take medication to feel normal around food again. In this episode, I am breaking down: What is food noise and where it comes fromWhy GLP-1s reduce food noise-and why that feels like such a reliefWhat this tells us about cravings and binge eatingHow to quiet the chaos without relying on medsWhat food peace can look like (and why it's possible for you) If you've ever struggled with bingeing, emotional eating, or constantly thinking about food-this episode will hit home. Want to take the next step towards food peace? Grab the free Food Noise Fix and discover how to quiet the mental chatter and feel more in control-without a new diet or meal plan. 👉Grab the Food Noise Fix here 💌Email me here to inquire about training and coaching with me.

    24 min

  6. 06/03/2025

    Why Moderation Feels Impossible (And What to Do Instead)

    Maybe you know that moderation is the answer...but why does it feel impossible to stick to? If you are stuck in the "good all day", and spiral out of control at night cycle-or constantly swinging between restriction and overeating-this episode is for you. I'm breaking down: The benefits of developing the skill of moderation-including quieting food noise, enjoy favorite foods without spiraling out, feel more satisfied (not deprived).Why willpower isn't the answer and why "getting it out of the house" only works for so long.Simple ways to feel more satisfied with your food-physically and mentally. What you actually need to eat (and think) to stop cravings, feel in control, and stay consistent. And if fat loss is your goal, moderation isn't "a nice idea"-it's essential. When you stop obsessing about food, you free up the mental energy to eat in a way that supports fat loss without restricting or starting over every Monday. Grab my free Preemptive Cheat Sheet to get ahead of cravings before they start. Get immediate access here. Join my private Facebook group for women, Lean & Strong in Perimenopause; and ask me your burning questions about getting lean and toned in your 40's and beyond. Email me at cfitnessonlinetraining@gmail.com

    37 min

  7. 05/09/2025

    Why HIIT May Be Wrecking Your Progress in Perimenopause

    In this episode of the Lean & Strong in Perimenopause podcast, I am breaking down why I don't recommend HIIT for women in perimenopause-even if it used to "work" for you before. Here is why: It's a muscle killer (and muscle gives you that toned look that you want)It ramps up hunger and cravings leading to fat gainIt doesn't play nice with changing hormonesChasing "calories burned" can mess with your head and your results If you want to get a leaner, stronger, and stop fighting your body, this one is a must-listen. And If you are ready to trade burnout for results-my Lean Physique FREE 14-day trial is now open. Strength training + flexible nutrition + 1-1 coaching that works for YOU and your life. Grab your free Lean Physique trial here. Email me at cfitnessonlinetraining@gmail.com to book your free session with me or to inquire about being a guest on my podcast. Join my private Facebook group for women only here.

    35 min

  8. 04/29/2025

    My Proven Framework for Physique Change in Perimenopause

    If your goal is building muscle and losing fat-you need to hear this today. You may be doing all the things. You are eating high-protein, and you're lifting. But you're frustrated because your glutes are flat, your waist is getting bigger, and you don't look toned even though you work out 5-6 days a week. Ugh! Let me be honest here. The problem is that you are trying to reach TWO COMPLETELY DIFFERENT GOALS! Building muscle while losing fat at the same time. This does not work well for most perimenopausal women because your nutrition will be completely different for these two goals. This is going to be especially true if you have a long dieting history. In this episode, I share my Lean Physique FRAMEwork, my proven, simple framework for helping you achieve physique change-yes, even in perimenopause. Get more info on my membership for women over 40, Lean Physique. For a limited time, sign up for my FREE 2-week trial that includes 1-1 coaching. Join my private FB group for women only Email me to inquire about being a podcast guest or 1-1 coaching or personal training

    33 min
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Ratings & Reviews

5
out of 5
6 Ratings

About

Tried all the diets, tracked your macros, lifted heavier-but your body still isn't changing? This podcast is your no-fluff guide to changing your physique in perimenopause-without extreme diets, endless cardio, or feeling like you are fighting your body. Hosted by Courtney Whitten, certified personal trainer & coach for women 40+, this show is your no-fluff guide for lifting smart, eating for your hormones-so you can finally see real, sustainable results. Let's make this phase of life your strongest one yet!

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