Looking in the mirror and not recognizing your body anymore? Despite eating well and staying active, your body keeps changing in ways that feel beyond your control. Your jeans don't fit, your belly feels thicker, and your old fitness routine just isn't working.
In this episode of Pleasure in the Pause, host Gabriella Espinosa talks with menopause fitness specialist Megan Dahlman about what's really happening to your body during perimenopause and menopause—and what you can actually do about it. Learn practical, science-backed strategies to build strength, improve body composition, and feel confident in your changing body.
In her 17 years of professional training, Megan Dahlman has become the sought-after trainer for women over 40 who want to be strong and live a long, healthy life. Leveraging a degree in Exercise Science and certification as a Strength and Conditioning Specialist (CSCS), she has an uncanny ability to make fitness and nutrition simple, doable, and, most importantly, sustainable. No fad diets or trendy gadgets required!! Through her weekly newsletter, top-ranked podcast, and popular online training programs and courses, her mission is to help every woman in midlife (and beyond) feel strong, pain-free, and confident in all aspects of her body.
Highlights from our discussion include:
- Understanding body composition: It's not just about the scale—learn the difference between lean mass (muscle, bone, organs) and fat mass, and why muscle matters more than ever in midlife.
- Visceral vs. subcutaneous fat: Menopausal women store more dangerous visceral fat around organs due to declining estrogen, which explains belly weight gain even without scale changes.
- Muscle is your superpower: Building muscle improves metabolism, bone density, hormone regulation, and energy. Make strength training your primary focus and other health goals will follow.
- Know your metabolic body type: Understanding if you're an ectomorph, mesomorph, or endomorph helps you set realistic expectations and train effectively for your unique body.
- Three essential exercises: Do these anywhere—squats (10 reps), countertop push-ups (10 reps), and planks (hold for 3-5 deep breaths).
- Hormones matter: Declining estrogen disrupts cortisol and insulin regulation. Manage stress daily through walks, breathwork, and rest.
- Break the all-or-nothing cycle: Stop swinging between extreme restriction and giving up. Ask daily: "What can I do today?"
- It's not too late: Your body can still build strength and improve at any age, regardless of your starting point.
This week, choose ONE movement that feels good in your body and do it daily—not as punishment, but as an act of self-care.
CONNECT WITH MEGAN DAHLMER:
CONNECT WITH GABRIELLA ESPINOSA:
Go to https://www.gabriellaespinosa.com/ to book a call.
Full episodes on YouTube.
The information shared on Pleasure in the Pause is for educational and informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any decisions about your health or treatment. The views expressed by guests are their own and do not necessarily reflect the views of the host or Pleasure in the Pause.
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