Resistance training dose and intensity

Angelique recommends at least twice-weekly challenging resistance sessions, progressive overload and 60–70% intensity.

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Episode notes

Are you concerned your metabolism has slowed down?

If you are, you are not alone. It is one of the most common questions people ask as they move through midlife. But what if the problem is not your metabolism at all?

In this episode of Stay at the Top, I’m joined by Angelique Clark, advanced perimenopause physique dietitian, nutritionist and exercise physiologist. Together we unpack what is actually happening in the body during perimenopause and midlife and why muscle becomes one of the most important assets you can build for health, performance and longevity.

We cut through much of the noise around metabolism, weight gain and midlife changes and focus on the practical strategies that genuinely move the needle. Ange also shares her PERI Perfect Plate concept, the exercise hierarchy that gives you the biggest return for your time and the role muscle plays in supporting metabolic health as we age.

If you feel like your body has changed in ways you do not fully understand, or you want evidence based guidance on what actually matters for your health in midlife and beyond, this episode will give you clarity and direction.

Listen to the previous episode with Angelique

In this episode, I cover

What is actually happening to metabolism during perimenopause and midlife
Why muscle becomes one of the most valuable assets for long term health and performance
The role declining oestrogen plays in changes to muscle, body composition and metabolic health
Ange’s PERI Perfect Plate and how to structure meals for midlife physiology
The exercise hierarchy that gives you the biggest return for your time
Strength training and muscle as a foundation for metabolic health and longevity
Which supplements are worth considering and which are mostly hype
How to filter through the overwhelming amount of information online about midlife health

Key Quotes

“Muscle is one of the most powerful assets you can build for your health as you age.”

“What most people blame on metabolism is often a loss of muscle.”

“Midlife is not the time to be doing less resistance training. It is the time to prioritise it.”

Timestamps

(00:00) – The Big Question About Metabolism in Midlife

(03:30) – What Actually Happens in Perimenopause

(10:45) – Why Muscle Matters More Than Ever

(18:20) – Ange’s PERI Perfect Plate

(26:10) – The Exercise Hierarchy for Midlife Health

(37:40) – Supplements: What Is Worth It and What Is Not

(47:00) – The Practical Takeaway