Lean and Strong in Perimenopause Podcast

Courtney Whitten

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. 4d ago

    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

    38 min

  2. 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

    19 min

  3. Jun 3

    Why Your Body Isn't Changing (It's One of These 4 Patterns)

    As a perimenopause coach, there are very specific patterns I see that are scarily accurate—I predict who is going to see results, and who is about to feel frustrated again. And the really frustrating part? It's not that you're not taking action. You are. You may be eating healthier, lifting weights, being consistent. You're putting in all this effort, but your progress photos look the same month after month. I want to be clear that it's not your hormones or your age. You are likely just stuck in a habit loop that's not changing your body. In this episode we go over 4 patterns that are keeping you from achieving the body that you want—and exactly what to do to fix it. And if you want to go deeper, download my free 2-part training, A Leaner, Fitter YOU. Inside this training I share exactly what to do with your training & nutrition for body recomposition 40+ Sign up for A Leaner, Fitter, YOU here Join my private FB group Lean & Strong in Perimenopause Email me at cfitnessonlinetraining@gmail.com to apply for 1-1 coaching.

    39 min

  4. May 26

    A Plateau Isn't a Sign to Quit—But to Pivot

    Most women quit right before their body starts to change. A plateau isn't a sign to quit, but a sign to pivot. Results are not always linear, and you need to know this: plateaus are inevitable and you need to be prepared for them. Yet so many women think their metabolism is broken—when the reality is that they just need to look at their data, be more consistent, and pivot the plan if needed. In this coaching session from the Lean Physique Challenge we go over how to evaluate your results, what to focus on, and how to tweak your plan so you keep seeing results. I'm only keeping these videos up for a few more days, so be sure to check out the other coaching sessions from the challenge. And if you want to keep going on your body recomposition journey, Lean Physique is now open for a limited time. Get more info and join here.

    42 min

  5. May 21

    Why You're Eating Clean But Not Losing

    You've got to stop believing eating clean = fat loss. Eating clean can be a good thing. It can provide you with nutrients and fiber; and can help keep you full and satisfied. But fat loss doesn't work that way. It's not quality of your diet—fat loss comes down to quantity of calories. And if you wanted to get to a destination with the least amount of detours, you would put the address into your maps app. You wouldn't wing it, right? So why would you do the same with your physique goals? This podcast episode is a raw, unfiltered coaching session pulled straight from the Lean Physique Challenge Sign up for the free Lean Physique Challenge here. I'm only keeping these videos up for a limited time, so be sure to check out the other coaching sessions from the challenge.

    43 min

  6. May 20

    Can You Lose Fat & Build Muscle at the Same Time?!

    In day 3 of the Lean Physique Challenge, we're getting real about what it actually takes to change your physique in perimenopause. A lot of women struggle seeing the results they want to see because they are doing all the things without a clear plan. 👉They are eating low calorie, but not seeing any weight loss 👉They are eating low calorie, but not seeing any muscle growth 👉Or they are spinning their wheels trying to lose fat and build muscle at the same time (which, not everyone can do), and their body never changes But there is a solution, and your body isn't broken. Inside this episode: How to assess your current body composition so you have a clear path to your goalWhy trying to do both (lose fat/build muscle) is keeping your progress slowThe power of choosing one goal and having phases with your body composition (fat loss, maintenance)If you have been feeling frustrated with lack of progress, you need to hear this today. ⚠️Reminder: These challenge episodes are only available for a limited time—so don't wait to listen. Sign up for the Lean Physique Challenge here.

    32 min

  7. May 19

    What to Focus on For Results 40+

    Here is what finally made it click for me. There was a time when every morning I would promise myself I would do better. That I would eat low-calorie and stay away from the sugar. But every single night I would break that promise and overeat on sweets. I would wake up the next day with a food hangover and repeat this cycle again and again. I thought I had a willpower problem. Turned out I just needed a better plan. A plan I could actually stick to. That's when I started setting just a couple of "Daily Commitments". Focusing on a few key dial movers for fat loss that are actually easy to do—even when life is busy or stressful. By focusing on just a few easy behaviors, rather than trying to be perfect—you can stop self sabotaging yourself and start seeing fat loss results. This episode is Day 2 of my Lean Physique Challenge. A raw, unfiltered coaching session pulled straight from the challenge. If you struggle with self-sabotage or food noise, this episode will hit. TIME SENSITIVE: Join the free Lean Physique Challenge here. I'm only keeping these episodes from the Lean Physique Challenge for a limited time, so don't wait to sign up for the challenge, and listen to the rest.

    37 min

  8. May 18

    The Secret to a Lean, Toned Body 40+

    This wasn't supposed to be a podcast episode. This was Day 1 of my Lean Physique Challenge—and it turned into one of the most powerful conversations I've had with women in a long time. We talked about the real reason you feel stuck with fat loss and building muscle 40+...and it's probably not what you think. It's not your age. It's not your hormones. It's not that you need more discipline. It's the beliefs that you're f*****g broken that's keeping you stuck. And that's 100% showing up in how YOU show up. We also talk about muscle building 40+ so you can get that toned, defined look you're after. And it doesn't take doing burpees between sets. In fact doing too much and not resting enough could be why you work out but your body doesn't ever change. This is a raw, unfiltered, coaching session pulled straight from the challenge. Join the free Lean Physique Challenge here. This is time sensitive since the challenge starts today, May 18th. I'm only keeping these episodes up for a limited time, so if this hits don't wait to sign up for the challenge, and listen to the rest.

    33 min
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Ratings & Reviews

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6 Ratings

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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