Let's talk about something that actually matters for your health: muscle. Not just looking "toned" (because, let's be honest, that word is overused and under-explained), but truly building lean muscle—the kind that makes you feel strong, energized, and unstoppable.
If you take one thing away from this, let it be this: protein is non-negotiable. I don't care how much you're lifting—if you're not getting enough protein, your body can't build muscle. Period.
Most women think they're eating enough protein, but in reality? They're getting half of what they need. Imagine thinking you're filling up your gas tank, but you're actually running on fumes. That's what happens when you skimp on protein.
Here's what to do:
Aim for at least 120-140g of protein daily (more if you're in menopause!).
Space it out throughout the day—think protein pacing, not just one big shake at the end of the night.
Lean into easy sources: eggs, chicken, fish, Greek yogurt, protein shakes, and bars.
Muscle doesn't magically appear from cardio or tiny pink dumbbells. You need resistance training—something that challenges your muscles so they can rebuild stronger.
If you're new to lifting, start small:
Push-ups on the kitchen counter → then on your knees → then full push-ups.
Bodyweight squats → then add weights → then increase reps.
Dumbbell work—presses, rows, lunges—all amazing for muscle growth.
Women can gain about 0.5 to 1 pound of muscle per month with consistency. It takes time, but it's 100% worth it.
Hormones play a huge role in muscle growth, and your cycle impacts when you build muscle best.
Follicular phase (post-period to ovulation): Your body is primed for building muscle. Push harder, lift heavier, challenge yourself.
Luteal phase (post-ovulation to period): Recovery takes longer. Focus on maintaining muscle and prioritizing rest.
Menopause? Your body needs more protein and heavier weights to achieve the same muscle growth as before.
If you're doing everything "right" but still struggling to build muscle, check these culprits:
Not eating enough → Muscle growth needs fuel, not restriction.
Chronic stress → High cortisol can literally break down your muscle.
Poor sleep → Recovery happens when you rest, not when you push harder.
No more second-guessing. No more wasting time on workouts that don't work for you. You have the shortcut—protein, strength training, and syncing with your body.
Want a step-by-step blueprint customized for you? I've got you covered. Click here to get on the waitlist for my next program where we take all of this and make it work for you: https://drbethwestie.com/waitlist/
Because strong is the new strong—and you, my friend, are just getting started. 💪
