In this episode, I sit down with sports scientist and nutrition expert Barbara Birke to discuss why building muscle is the ultimate game-changer for women in perimenopause and beyond. We bust myths about "bulking up," explore how muscle acts as your organ of longevity, and get practical about what it really takes to build and maintain strength. Barbara shares her personal journey with frozen shoulder, the power of starting small, and why three 30-minute sessions per week might be all you need. If you've been making excuses about strength training, this conversation will inspire you to finally get started.

  Chapters:

• [2:36] Global Perspectives on Women & Strength 

• [5:00] Women as Athletes of Everyday Life

• [5:47] Breaking Through Limiting Beliefs 

• [7:11] Why Muscle is Magic 

• [8:49] The Realistic Prescription 

• [12:14] Recovery is Where Growth Happens 

• [17:34] Starting When You're Exhausted 

• [22:15] The Weight Debate

• [26:38] Injury Loops & Joint Pain

• [30:08] The Belly Fat Connection

• [32:17] Reps, Sets & Training to Failure

• [37:14] Barbara's Frozen Shoulder Journey 

• [42:01] The BIG Framework 

• [44:38] Nutrition Ratios & Supplements 

• [49:16] Three Simplicity Tips to Get Started 

 

Let's dive in!

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Connect with Guest -

• Instagram | @strongwithbarbara

• Top Tips to Start Your Strength Routine | Get Your FREE Copy Here

• Power & Balance Online Course | Access Here

• Your Thrive Formula | Access Here

• Website | optimum-you.com

 

This episode is sponsored by:

• withinUs | Use the code JENNPIKE20 at withinus.ca for a limited time to save 20% off your order

• St. Francis | Go to stfrancisherbfarm.com and save 15% off your all your orders with code JENNPIKE15 

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• Free Perimenopause Support Guide | jennpike.com/perimenopausesupport

• Free Blood Work Guide | jennpike.com/bloodworkguide

• The Simplicity Sessions Podcast | jennpike.com/podcast

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• Get discounts at happybumco.com using code "JENNPIKE"

• • *code doesn't apply with Black Friday sale*

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• Ignite: Your 8-Week Body Transformation Program | https://jennpike.com/ignite

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• Services: Work With Jenn | https://jennpike.com/work-with-jenn/

• Functional Testing | jennpike.com/testing-packages

• Business Mentorship | The Audacious Woman Mentorship:  jennpike.com/theaudaciouswoman

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• Instagram | @jennpike

• Facebook | @thesimplicityproject

• YouTube | Simplicity TV

• Website | The Simplicity Project Inc.

Have a question? Send it over to hello@jennpike.com and I'll do my best to share helpful insights, thoughts and advice.