Lean Muscle in Menopause: 7 Supplements I Use

Apr 12, 2024

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Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference.

In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health.

So if you didn’t listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good again in the middle, listen to that one. How thrilled would I be to do the same from 60 to 70? But I promised in response to questions to answer not just the carefully designed strength programs I use (and share with you) but how I support that with supplements and eating.

The Benefits That You Could Get From These Supplements For Lean Muscle in Menopause: The Benefits That You Could Get From These Supplements for Lean Muscle in Menopause:

Protein Powder: Protein powder supports muscle repair and recovery, aids in maintaining lean muscle mass, and can contribute to healthy bone density. It is particularly effective in stimulating muscle protein synthesis, crucial for combating age-related muscle loss. [00:07:13]

Need a quick list of High Protein Meals I like? Here are 8: https://www.flippingfifty.com/high-protein-recipes
Essential Amino Acids (EAAs): EAAs are crucial for muscle protein synthesis, the process by which the body repairs and rebuilds muscle fibers. These amino acids cannot be produced by the body and must be obtained through diet or supplementation. For women over 40, EAAs can significantly support the maintenance of muscle mass, which naturally begins to decline with age. [00:12:37]
Creatine: Creatine is well known for its benefits in increasing strength, power output, and muscle mass. It helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells, which is crucial for short bursts of power and strength. For women over 40, creatine can help improve muscle mass, cognitive function, and potentially bone density. [00:13:57]
Vitamin D: Vitamin D plays a crucial role in bone health by facilitating calcium absorption, which is vital for maintaining strong bones. It also supports muscle function and has been linked to improved immune system health. [00:15:42]
Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit muscle recovery and joint health. They also play a critical role in cardiovascular health and cognitive function. For women over 40, incorporating Omega-3s can help mitigate the risks of chronic diseases and support overall well-being. [00:16:15]
Magnesium: Magnesium is vital for muscle function, supporting relaxation and reducing cramps. It also plays a key role in energy production, bone health, and maintaining a healthy nervous system. For women over 40, magnesium can help improve sleep quality, a common challenge during menopause. [00:18:18]
Collagen: Collagen is crucial for skin elasticity, joint health, and the integrity of connective tissues. Supplementing with collagen can support skin hydration and reduce the appearance of wrinkles, which may be more pronounced post-menopause. It also plays a role in bone and muscle health, potentially aiding in the prevention of age-related muscle loss and bone density reduction. Many women supplementing with collagen report reduced joint stiffness and increased healing time in the event of injury. [00:20:37]
Calcium: Essential for bone health, calcium supports the development and maintenance of strong bones, reducing the risk of osteoporosis. It's also vital for muscle function, nerve signaling, and heart health. [00:23:22]

There you have it, supplements for lean muscle in menopause (and beyond). Indirectly, there may be more but these are keys. You’ve heard me speak about the “extras” I use like c60, Mitopure and these too are indirectly related to recovery, mitochondrial function which boosts capacity for exercise allowing the right exercise to boost the mitochondria more. Other things like matcha and or clean coffee are in my arsenal too. They’re daily habits but they contribute to accelerated fat burning, elevated performance during workouts. As you weave through your habits, knowing sleep and gut health are crucial to lean muscle and body composition, you might find betaine HCL, melatonin, or 5 htp is also a key for you.

Coming up later this month we’re talking about Pelvic Health.

Resources:

Flipping 50 Paleo Protein: https://www.flippingfifty.com/protein

Flipping 50 Plant Protein: https://www.flippingfifty.com/protein

Flipping 50 Burn Boost (with Leucine): https://www.flippingfifty.com/protein

Flipping 50 Collagen Boost: https://www.flippingfifty.com/protein

Essential Amino Acids: https://www.flippingfifty.com/staylean

Creatine: https://amzn.to/3PxXK2x

Magnesium: https://amzn.to/3PxXK2x

Micronutrient Testing: https://www.yourlabwork.com/flipping-50 code: Flipping50

What, When & Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise

References:

Over 18 references were used for this episode. The full list will be released later this month and we’ll be sharing it with our subscribers. If you’re registering for the What, When & Why to Exercise for Women 40+ summit you’ll get it with your registration too!

Previous Episodes You Might Like:

I Gained Muscle After 50: How I Lost Fat

https://www.flippingfifty.com/Gained-muscle-after-50

Less Belly Fat: Muscle Loss is Fat Gain in Menopause:

https://www.flippingfifty.com/less-belly-fat-muscle-loss-is-fat-gain-in-menopause-2/

Live Longer Regardless of Your Biological Age:

https://www.flippingfifty.com/live-longer-regardless-of-your-biological-age/

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