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Introduccion
Hello everyone! I’m a mature woman focused on preserving my muscle mass and bone density, becoming stronger, and supporting my overall health and longevity as I get older.
Background
I have exercised consistently throughout my adult life and followed a healthy diet. My weight remained very lean and stable, ranging between 48 and 52 kg, until around the age of 45, when I gradually began accumulating fat around my midsection despite remaining disciplined with both nutrition and exercise.
During all my pregnancies I lost weight due to hyperemesis gravidarum and complications which required complete bed rest during the final months. As a result, I lost a considerable amount of muscle mass. Since then, maintaining lean muscle has become just as important to me as maintaining a healthy weight.
I started a very low dose of Retatrutide in mid-November at approximately 56 kg (1 mg weekly) with the aim of improving insulin sensitivity and reducing visceral fat. My weight has been stable at around 51–53 kg for the last six months. I am not trying to become extremely lean or muscular. The goal was to fit again in my clothes while preserving muscle.
Age: 50
Height: 165 cm
Weight: 52.6kg. I don't have a specific weight goal. My weight has been stable at 51–53 kg for the last six months.
Current Goals
I don’t follow a specific diet. Around 20 years ago, I completed an elimination diet to identify the foods that triggered gastrointestinal pain. Since then, I have mostly eaten foods that I know agree with my body.
About 15 years ago, when I was trying to rebuild the muscle I had lost, I tracked my macronutrients consistently for several years. It worked very well, but I found it too time-consuming to maintain long term, and my weight did not concern me, so I stopped. Still, my approach was to prioritise eating enough high-quality, then adjust my carbohydrate and fat intake according to my appetite, activity level, and preferences.
More recently, following feedback, I have started tracking again to make sure I am eating enough to support my goals.
Changes I’ve Noticed Over the Last Few Years — Perimenopause
Retatrutide: Started in November at 1 mg weekly. By January, my midsection had improved significantly. My weight was stable, so I reduced my dose to 0.5–0.7 mg weekly.
MOTS-C: 2.5 mg, 3 times a week, to support my workouts and overall performance.
I have never considered myself a particularly strong woman, so one of my goals is to gradually become stronger and improve my physical capacity.
Previous peptides @ZenithHealth used with good results:
Training
Strength training: For most of my life, I have worked out at home using weights that felt challenging, but I didn’t really have a specific goal or much of a structured plan.
My next goal is to gradually improve my strength and increase the intensity of my workouts. Following some advice I received, about three weeks ago I started a more tailored training plan with the goal of progressively increasing the weight over time.
Cardio: None currently. I’m on my feet and moving for most of the day, so I don’t feel the need for additional structured cardio other than walking my pets.
Diet
Vitamins & Supplements
Current supplements include:
I am due for some blood work and am hoping to have it done next week.
Since perimenopause started, my sleep hasn’t been great, so I’m currently working on establishing a healthier routine and exploring different strategies to improve it. I also use orange-tinted glasses in the evening.
Over the next few days, I’ll share examples of my current training split and a typical day of eating.
Thanks in advance for all the feedback. I’ve learned so much from listening to and learning from others here, and I really appreciate everyone sharing their experiences.
Use code #HazelNorth for 15% off ZenithHealth products
ZenithHealth EliteFitness Thread - https://www.elitefitness.com/forum/threads/zenithhealth-semaglutide-retatrutide-tirzepatide-vendor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @3xCharm @HazelNorth
---
Hello everyone! I’m a mature woman focused on preserving my muscle mass and bone density, becoming stronger, and supporting my overall health and longevity as I get older.
Background
I have exercised consistently throughout my adult life and followed a healthy diet. My weight remained very lean and stable, ranging between 48 and 52 kg, until around the age of 45, when I gradually began accumulating fat around my midsection despite remaining disciplined with both nutrition and exercise.
During all my pregnancies I lost weight due to hyperemesis gravidarum and complications which required complete bed rest during the final months. As a result, I lost a considerable amount of muscle mass. Since then, maintaining lean muscle has become just as important to me as maintaining a healthy weight.
I started a very low dose of Retatrutide in mid-November at approximately 56 kg (1 mg weekly) with the aim of improving insulin sensitivity and reducing visceral fat. My weight has been stable at around 51–53 kg for the last six months. I am not trying to become extremely lean or muscular. The goal was to fit again in my clothes while preserving muscle.
Age: 50
Height: 165 cm
Weight: 52.6kg. I don't have a specific weight goal. My weight has been stable at 51–53 kg for the last six months.
Current Goals
- Maintain gastrointestinal comfort and overall digestive health. This is a major priority for me.
- Increase my energy levels and bone density as I age.
- Maintain a lean physique, particularly around my midsection, and ideally increase lean muscle mass if my energy levels and schedule allow, while keeping it sustainable.
- Establish a good sleep hygiene routine and better manage work-related stress.
I don’t follow a specific diet. Around 20 years ago, I completed an elimination diet to identify the foods that triggered gastrointestinal pain. Since then, I have mostly eaten foods that I know agree with my body.
About 15 years ago, when I was trying to rebuild the muscle I had lost, I tracked my macronutrients consistently for several years. It worked very well, but I found it too time-consuming to maintain long term, and my weight did not concern me, so I stopped. Still, my approach was to prioritise eating enough high-quality, then adjust my carbohydrate and fat intake according to my appetite, activity level, and preferences.
More recently, following feedback, I have started tracking again to make sure I am eating enough to support my goals.
Changes I’ve Noticed Over the Last Few Years — Perimenopause
- A progressive increase in fat around my waist that did not respond to eating less or exercising more.
- Increasing fatigue, making it difficult to train with adequate intensity.
- Disturbed sleep, often waking in the middle of the night and being unable to fall back asleep unless I have a light snack.
- A reduced tolerance for carbohydrates, despite having tolerated them very well throughout my life.
- Slower recovery from training and a greater tendency to develop small injuries that I never experienced before.
Retatrutide: Started in November at 1 mg weekly. By January, my midsection had improved significantly. My weight was stable, so I reduced my dose to 0.5–0.7 mg weekly.
MOTS-C: 2.5 mg, 3 times a week, to support my workouts and overall performance.
I have never considered myself a particularly strong woman, so one of my goals is to gradually become stronger and improve my physical capacity.
Previous peptides @ZenithHealth used with good results:
- Ipamorelin – primarily to support sleep and recovery.
- BPC-157 – used when needed to support recovery and gut health.
- Selank – only during periods of high work-related stress, not on a regular basis.
- GHK-Cu
Training
Strength training: For most of my life, I have worked out at home using weights that felt challenging, but I didn’t really have a specific goal or much of a structured plan.
My next goal is to gradually improve my strength and increase the intensity of my workouts. Following some advice I received, about three weeks ago I started a more tailored training plan with the goal of progressively increasing the weight over time.
Cardio: None currently. I’m on my feet and moving for most of the day, so I don’t feel the need for additional structured cardio other than walking my pets.
Diet
- High-protein diet.
- Moderate to high carbohydrate intake, as I generally perform and feel better with adequate carbohydrates.
- Moderate to lower fat intake, as higher-fat meals tend to aggravate my gastrointestinal symptoms and often cause pain.
Vitamins & Supplements
Current supplements include:
- Oestrogen and progesterone cream
- Calcium D-glucarate, DIM and sulforaphane to support healthy oestrogen metabolism and clearance
- Zinc carnosine
- Vitamin B complex
- Omega-3 & Vitamin D3 + K2
- Magnesium glycinate
- TUDCA
- 5–10 g creatine
- Electrolytes
- Probiotics and psyllium husk
I am due for some blood work and am hoping to have it done next week.
Since perimenopause started, my sleep hasn’t been great, so I’m currently working on establishing a healthier routine and exploring different strategies to improve it. I also use orange-tinted glasses in the evening.
Over the next few days, I’ll share examples of my current training split and a typical day of eating.
Thanks in advance for all the feedback. I’ve learned so much from listening to and learning from others here, and I really appreciate everyone sharing their experiences.
Use code #HazelNorth for 15% off ZenithHealth products
ZenithHealth EliteFitness Thread - https://www.elitefitness.com/forum/threads/zenithhealth-semaglutide-retatrutide-tirzepatide-vendor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @3xCharm @HazelNorth
---
Appreciate the welcome.
