Lean and Strong in Perimenopause Podcast

Courtney Whitten
  • 4.8 (9)
  • Health & Fitness
  • Updated Weekly

Lean & Strong in Perimenopause is for women 40+ who want to build muscle, lose fat, and finally see real physique change. We talk muscle building, fat loss, metabolism, food noise, and how to build a lean & strong body in perimenopause — without quick fixes and gimmicks that just leave you frustrated. 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. Sep 12

    Which Fitness Bottleneck is Keeping You Stuck?

    You're working out. You're trying to eat better. You want to drop fat and look more toned—but nothing seems to be working. So why are you still stuck? In this episode, which is an unfiltered livestream I did in my private Facebook group—I'm breaking down four common fitness bottlenecks that keep women stuck in the cycle of trying, starting over, and wondering why nothing seems to work. We're talking about... The Fueling Bottleneck Under-fueling makes muscle growth slow, if not impossible.Unintentionally overeating (even on healthy foods) is making you look fluffy.And chasing "body recomp" with just a slight calorie deficit may sound like a good idea...but it's not enough fuel to build muscle, and not a big enough deficit to drop fat. So you stay here for months only to get so-so results. The Training Bottleneck You can be consistent with training, but if you're doing random workouts, your results will be random too. The Shiny Object Bottleneck Deep core workouts... Intermittent Fasting... 75 Hard... These methods don't necessarily lead to fat loss, so you end up wasting time and effort on methods that don't work in this stage of life. The "I Know What to Do, But I'm Just Not Doing It" Bottleneck What you really mean is that you're waiting for the perfect time. You said you would start after summer... After the first couple of weeks of school... When things "calm down at work"... Guess what? It's 3 years later and nothing has changed. Your life isn't going to slow down. You just have to f*****g decide. It's baaaaack! The free Lean Physique Challenge! If you're ready to stop starting over every Monday and discover EXACTLY how to build a lean & toned body you can actually maintain in your 40s and 50s—Save your spot here. Challenge starts Monday September 21! Follow me on IG Shoot me an email at cfitnessonlinetraining@gmail.com

  2. Sep 3

    Women Who Get Results in Perimenopause

    What if the thing that's keeping you stuck in perimenopause isn't lack of information-but actually much deeper than that? Because coaches always be like... "Eat a million grams of protein a day" "Lift heavy" "You need cycle synching workouts..." Yeah, we all have heard that. And if these things were the things you were missing, you would have the body you want by now. Because I know some of y'all have tried it all. In this episode, we're talking about the women in their 40's who drop fat & build muscle, and feel good in their body. Spoiler alert: they don't have a secret workout, a perfect diet, or some magical hormone hack. We are talking about the identity shift that happens when you stop seeing someone who is trying to get healthy and start seeing yourself as someone who IS a lean, strong, healthy woman. Because you can't build a new body with the identity that created the old one. Your behaviors have to align with who you want to be. I'm also getting into research mode, what it means to be coachable, information overload, and why following 47 different fitness influencers and coaches may be what's actually keeping you stuck. Because you probably don't need more meal ideas or another "best workout for women 40+". You might just need to start stepping into the woman you want to be. Join my private Facebook group here. It's back! The free 5-Day Lean Physique Challenge. Challenge starts Monday September 21, 2026. Sign up here. Drop me an email at cfitnessonlinetraining@gmail.com

  3. Aug 19

    What I'd Stop Doing (And Start Doing) for Fat Loss in Perimenopause

    If I could go back and start my fat loss journey over, there are some things I would do very differently. Not because I did everything wrong. But because I know now what actually helped me build a leaner, stronger body without living in low-calorie land. In this episode, I'm sharing what I would stop doing, and what I'd start doing instead—and the lessons I wish I had known from the beginning. If you're in your 40's or 50's and frustrated because the things that used to work for fat loss suddenly don't seem to be working anymore, this one is for you. Because you don't need to work harder. You just need a different approach. Join my private Facebook group here. Email me at cfitnessonlinetraining@gmail.com

  4. Jul 30

    You're Obsessed With The Scale—But Ignore Everything That Controls It

    If you're stepping on the scale everyday but still feel stuck...this episode is your wake-up call. You trust the scale more than your own habits—and that's exactly why you're not dropping fat. That's not tracking progress...that's being obsessed with things out of your control. But when you track progress in other ways—you control what you can. And you put yourself in the drivers seat of your results. Grab my free Perimenopause Fat Loss Secrets Guide here. Join my private Facebook group here. Email me at cfitnessonlinetraining@gmail.com to discover how you can work with me.

  5. Jul 11

    I'm Only Eating 1300 Calories—So Why Am I Not Losing Weight?

    If you feel like you're barely eating—1200, 1300 calories a day, and the scale isn't moving...this episode is for you. Because most of the time, it's not that your metabolism is broken—it's what you think is happening isn't actually what's happening. In this episode, I am breaking down the most common reasons women get stuck here, from inaccurate tracking, inconsistency, metabolic adaptation, and what actually needs to change if you want to see progress. I'm talking about the women who are doing everything right—but are already lean and trying to lose the last 5-10 pounds (because that's a totally different conversation). If you've been frustrated and feel like nothing is working, this will give you clarity on what to do next. Grab my free Perimenopause Fat Loss Secrets here. Join my private Facebook group here. Tired of it taking months to reach your fat loss goal? Working with a coach can help you with a clear path to your goal—and give you the support and accountability needed to stay in the game. Send me an email to inquire about coaching with me. cfitnessonlinetraining@gmail.com.

  6. Jul 1

    You Know What to Do, So Why Aren't You Doing It?

    I see it every summer. My gym friends and clients go from building habits, gaining consistency—and some of them? Even locked the f**k in. But summer comes along and it's almost they fall off the face of the planet. 😜 No, it's not that you're lazy or that you need more motivation...This is self-sabotage. And we all do it!  Self sabotage is essentially getting in your own way, even if you have a goal you want to achieve.  Self sabotage may look or sound like this... "I'll just enjoy the weekend..." Which turns into a week-long party. Having one off-plan meal → turns into spiraling for the rest of the day. Talking yourself out of your workout because you just don't feel like it.  And here is the deal—self-sabotage isn't always obvious. It's subtle and can feel totally justified.  But if you have goals that you want to achieve, this will get in the way of the results you want. Every. Single. Time.  And pair that with the summer time trap: more social events, less routine, kids, travel, and chaos...it can become quite the shit show 😅 In this episode we break down the 4 root causes of self-sabotage—and how you can get out of your own damn way so you can reach your goals without it taking years.  Join my private Facebook group Lean & Strong in Perimenopause. Grab my free Food Noise Fix here: You've tried the clean eating. The fasting. The tracking. And still...you're thinking about food all. the. damn. time. This guide gives you 2-3 simple, doable, nutrition habits a day to stop the spiral, quiet the noise, and build consistency WITHOUT starting over on Monday (again). Email me at cfitnessonlinetraining@gmail.com

  7. Jun 20

    HRT, GLP-1's, and the Truth About Fat Loss in Perimenopause

    There is more conversation than ever about hormones right now–HRT, GLP-1's, perimenopause weight gain...a lot of women are wondering if they've finally found the missing piece. In this episode, I am sharing my personal experience starting progesterone–what it's helped with, what it hasn't, and the honest truth about what matters if your goal if fat loss and improving your body composition 40+ Because tools like HRT and GLP-1's can be useful tools if you and your doctor decide that they are right for you. But there is so much in our control that we can do to decrease perimenopause symptoms and even improve our physique in this stage of life. This episode is a raw Facebook live I did in my private Facebook group. ⁠Join my private Facebook group here. ⁠ Eating clean and working out but your body isn't changing? You are likely missing these 3 secrets every woman must know: Grab my free Perimenopause Fat Loss Secrets here. Email me at cfitnessonlinetraining@gmail.com

  8. Jun 13

    You're Working Out...Why Does Your Body Look the Same?

    If you've been consistent with training but nothing is changing—no more muscle, no fat loss, not seeing any tone or shape...this episode is for you. This episode goes beyond "Just lift heavy!". There are specific mistakes I see women in perimenopause making all the time that quietly stalls progress—even if you feel like you are doing everything right. Inside this episode, I'm breaking down 5 of the biggest training mistakes that keep your body stuck—including the ones that have nothing to do with effort. If you are ready to stop guessing and start training with intention so you can finally see your body change, this one is for you. Grab my free Glute Growth Guide here. Grow your glutes without widening your waist. Includes training + nutrition plan. Join my private Facebook Group here. Email me at cfitnessonlinetraining@gmail.com

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4.8
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About

Lean & Strong in Perimenopause is for women 40+ who want to build muscle, lose fat, and finally see real physique change. We talk muscle building, fat loss, metabolism, food noise, and how to build a lean & strong body in perimenopause — without quick fixes and gimmicks that just leave you frustrated. 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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