Why Lifting Weights Alone Isn't Making You Lose Fat in Perimenopause (And What Actually Works)

Strength and physique scientist Dr Eric Helms joins me for this bitesize episode to break down how women can train to build muscle, boost strength, and lose fat without sabotaging their results. WHAT YOU'LL LEARN Why lifting heavy vs light doesn't matter for building muscle, but is essential for building strength The philosophy shift that stops your strength training from doubling up as (poor quality) cardio How to progress towards an unassisted pull-up using band-assisted reps and eccentric lowers Why menopausal-age women are chronically under-eating protein, and what that's costing them The powerful body composition shift researchers saw from raising protein alone, with no exercise or calorie changes The optimal protein target per kg (and per lb) for maximising lean mass, and why more isn't always better TIMESTAMPS 00:00 Training for Muscle vs Strength: Why the Loading Doesn't Matter the Way You Think 04:12 The Anabolic Mindset: Why Lifting Shouldn't Double as Your Calorie-Burning Strategy 06:48 Progressing to an Unassisted Pull-Up: Band Assistance and Eccentric Training 09:55 The Protein Deficiency in Midlife Women, and the Study That Changed Body Composition Without Exercise 12:30 How Much Protein You Actually Need Per Day (and When More Stops Helping) This is a bitesize episode, an excerpt from a previous conversation on the High Performance Health Podcast. To hear the episode in full, search back through the feed or head to the show notes archive. ABOUT THE GUEST Dr Eric Helms is a coach, researcher, and educator who has been immersed in the fitness industry since the early 2000s. He is Chief Science Officer and co-founder of 3D Muscle Journey, chief author of the Muscle and Strength Pyramid books, and co-founder of the Monthly Applications in Strength Sport (MASS) research review. He holds a PhD in Strength and Conditioning from Auckland University of Technology, where he is a Senior Research Fellow at the Sports Performance Research Institute New Zealand, alongside two master's degrees in exercise science and sports nutrition. Eric is also a competitive natural bodybuilder with pro status in the PNBA and competes internationally as a raw powerlifter with the IPF. Want to go deeper? Start here: 💌 Fresh Start Mondays Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity—joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🌸 The 21-Day Hormone Reset Doing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it. 👉 https://www.highperformance-health.com/ 🥗 The Ultimate Guide to Creatine for Women 👉 https://academy.angelafosterperformance.com/ ⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause 👉 https://academy.angelafosterperformance.com/ 👩‍💼 About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow Angela for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance #AngelaFoster #HighPerformanceHealth #Women'sHealth #StrengthTraining #ProteinForWomen #Menopause #Perimenopause #MuscleBuilding #HealthyAgeing #EricHelms