Why Muscle Is Your Longevity Organ with Barbara Birke

When your body stops responding to the same old strategies, it's not because you're broken—it's because your hormones are changing, and your body needs something different now.

Barbara Birke is a German sports scientist and nutritionist who specializes in supporting women through perimenopause, menopause, and beyond. She studied sports science with a focus on psychology and motivation, managed an orthopedic rehab center, and has spent years teaching women how to build strength, optimize nutrition, and thrive through hormonal transitions. But her most powerful lesson came from her own body in her 40s, when she realized that muscle wasn't just professional advice—it was personal survival.

In this episode, you'll learn:

• Why muscle loss accelerates when estrogen declines (and why muscle quality degrades if you don't actively work against it)
• How strength training acts as metabolic medicine—pulling sugar from your bloodstream, releasing protective myokines, and improving blood work markers
• The connection between strength training and bone health, brain health, and mood
• Why managing stress becomes harder in perimenopause and how to set better boundaries
• What "strength training" actually means for women who've never lifted weights before
• How building outer strength creates inner strength and empowerment

Theme Song: "Unstoppable" by Sia

Connect with Barbara:

• Website: Optimum-U.com
• Instagram: @strongwithbarbara
• Programs: Power & Balance (strength training), Clean Up (nutrition), Thrive Formula (12-week holistic program)

If you're feeling dismissed by conventional medical advice or struggling with a body that suddenly won't cooperate, this conversation will give you the framework to understand what's actually happening—and what you can do about it.

Subscribe to The Hole Shebang Podcast wherever you listen, and visit blueberrytherapy.ca for more resources on pelvic health and wellness.

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