What this episode is about
A bathroom scale can show a three percent swing in body fat between morning and afternoon. Losing three percent body fat in a single day is not physically possible.
Key takeaways
- The biggest myth in midlife fitness is that it is too late. The effective reframe is asking what can I do today, which usually reveals most exercises are still possible even around an injury or surgery.
- Bathroom body fat scales (BIA) are among the least accurate measurement tools. They can show a three percentage point swing between morning and afternoon, a change that is not physiologically possible in a day.
- Estrogen quietly regulates cortisol and keeps insulin sensitive. As it declines, the same stress that was manageable at 30 spikes cortisol harder at 45, and insulin becomes more resistant.
Moments from this episode
Word for word from the recording. Tap a time to hear it.
The biggest myth is it's too late
“If that's not you, then it's just too late for you. There's probably no bigger myth. And that's the rhetoric that we hear, that conversation going on in our head.”
What a scale will never show you
“Are you sleeping well at night? Do you have energy that lasts all day long? Are you always afraid that you're going to get injured? Those are all indicators that a scale will never show you.”
Hormones are an orchestra out of sync
“It's like this giant symphony, this beautiful orchestra that when we were in our 20s, maybe early 30s, everything was playing really nicely together. Everybody was in sync. Everybody knew their role, and everybody was working together.”
Move in ways that feel good
“I don't want you to think about the calories. I don't even want you to think about the muscles that are happening. Like, I just want you to be present with your body as you're doing it.”
“If that sounds like you, know this. Your body isn't failing you. It's inviting you to pay attention in a new way.”
Gabriella Espinosaat 0:31
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Show notes
Megan Dahlman starts from the disorientation of not recognizing your own body in midlife, then reframes the dominant myth, that it is too late to change, by replacing it with a daily question: what can I do today. She walks through body composition to show why the scale lies, lean tissue and fat mass both weigh heavily, and popular BIA scales are inaccurate enough to swing three points in a single day, a change that is not physiologically possible. She distinguishes subcutaneous fat, which can be pinched, from visceral fat around the organs, which cannot, and explains why visceral fat grows as a share of total fat after menopause and carries the real cardiovascular risk. The argument then moves to hormones: estrogen quietly regulated cortisol and kept insulin sensitive, so its decline is why the same stress and the same meals hit differently at 45 than they did at 30. Muscle becomes the single lever that pulls body composition, bone density, hormone regulation and cardiovascular health together at once, and the episode closes by reframing exercise away from punishment and toward movement that simply feels good in the body.
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Looking in the mirror and not quite recognizing your body anymore?
You’re eating well, staying active, doing “all the right things” - and yet your body keeps changing in ways that feel unpredictable. Clothes don’t fit like they used to. Your belly feels different. And that old fitness routine just doesn’t seem to work anymore.
If that’s you, you’re not alone, and you’re not doing anything wrong.
In this episode of Pleasure in the Pause, host Gabriella Espinosa talks with menopause fitness specialist Megan Dahlmanabout 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 and strength.
CONNECT WITH MEGAN DAHLMAN:
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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.
About the guest
Megan DahlmanMenopause fitness specialistGuest on this episode of Pleasure in the Pause.More about them
