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Audiobook cover for The Bodybuilding Nutrition Blueprint for Women by Shawn Ray, nutrition for the serious female lifter through perimenopause and menopause

The Bodybuilding Nutrition Blueprint for Women · Audiobook

By Shawn Ray · 13× Mr. Olympia competitor
  • 2 Hours 42 Minutes
  • Full audiobook plus chapter files
  • Plays in any audio app
  • Listen offline on any device
€8,95 EUR
€8,95 EUR

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What this audiobook covers
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MP3 audiobook with chapter files. Listen anywhere: in the gym, the car, or on a walk.

What you'll learn about how to lose weight after menopause

  • Which single instinct about food costs a woman the most muscle in this decade, and what to do instead of it.
  • What the trials on creatine in postmenopausal women found, and the dose below which they found nothing at all.
  • Which two nutrition numbers rise rather than fall once estrogen settles at its new baseline.
  • Why cravings, broken sleep and slower recovery are common in the transition years without being inevitable.
  • How long a leaning phase should run before it starts costing the cycle, the sleep and the training.
  • Which habit does more for a woman than any supplement on the shelf, at every age past forty.
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About the author

From Shawn Ray and the BuildWithPros team

  • Every title in the collection comes from Shawn Ray and the BuildWithPros team, built from personal trial and error. Not theory, not trends, not generic advice
  • Shawn Ray is a 13× Mr. Olympia competitor with 12 consecutive top-five finishes from 1990 to 2001, the 1991 Arnold Classic Champion, and an IFBB Hall of Fame inductee
  • Shawn Ray competed for nearly two decades at the highest level of professional bodybuilding
Audiobook cover for The Bodybuilding Nutrition Blueprint for Women by Shawn Ray, nutrition for the serious female lifter through perimenopause and menopause

The Bodybuilding Nutrition Blueprint for Women · Audiobook

€8,95 EUR
€8,95 EUR

About The Bodybuilding Nutrition Blueprint for Women · Audiobook

The Bodybuilding Nutrition Blueprint for Women is a 12-chapter, 2 hour 42 minute audiobook where Shawn Ray, a 13× Mr. Olympia competitor, works through how to lose weight after menopause without spending the muscle underneath. Most women reach this decade running a plan built for a body that no longer exists, and the years spent eating less while training the same are what the open question costs. This is professional narration, not Shawn Ray's own voice. A recorded introduction plays on this page, so you can hear the subject and the narrator before you buy.

Eat enough, and treat the deficit as a phase

Cutting calories because the metabolism slowed down backfires. Under-fueling year after year takes muscle and bone with it, and leaves sleep, mood and recovery worse than it found them, so food comes first and a modest deficit runs as a defined period. Fats hold at twenty-five to thirty percent. Listen to the opening chapter this week, then run one structure for a fortnight before you judge it.

Menopause weight loss, and the two numbers that go up

Perimenopause nutrition turns on protein and energy availability rather than restriction. The target is 1.8 to 2.2 grams per kilogram daily, taken at 35 to 40 grams across four to five meals, with deficits held at ten to fifteen percent and a break at maintenance every eight to twelve weeks. Protein for women over 40 goes up rather than down, because anabolic resistance means the same dose does less than it used to.

Creatine for women over 40, and what the trials found

The benefit is real but conditional. Pooled placebo-controlled trials in postmenopausal women showed roughly 0.37 kg more lean mass and about 7.5 kg more on the leg press, and only where five grams or more a day sat alongside real training. Lower doses without training moved nothing, and bone density did not shift either. That is the honest version rather than the one circulating on social media.

What low estrogen does to a body, told without the doom

Estrogen and weight gain are connected, but not in the way most women fear. Fat redistributes toward the abdomen, menopause and muscle loss run together, and metabolic rate slips mostly through the muscle that went missing. None of it is fixed. Building muscle after menopause still works, studies of women in their sixties and seventies show it, and strength training for menopause is the single most impactful thing on the list.

Where this audiobook stops

This audiobook is not for a woman who wants a meal plan read aloud to her. Instead it hands you the reasoning behind the numbers during hours you are already walking or cooking, so lifting heavy for women stops sounding like advice and starts sounding like arithmetic. It takes no position on hormone therapy, which belongs with a doctor who knows your history, and it is not written for anyone pregnant or breastfeeding.

Two other titles sit either side of this one. The written edition holds the meal templates and the grocery list you will want in front of you, and The Cut Protocol covers running a leaning phase in depth. The audiobook is instant access after checkout, delivered as one full MP3 plus chapters in ZIP. The download link is emailed immediately, with lifetime access so you can re-download whenever you need it.

Disclaimer. This audiobook is provided for educational purposes only and is not medical, nutritional or healthcare advice. It is not intended to diagnose, treat, cure, or prevent any condition. It is not written for women who are pregnant, breastfeeding or trying to conceive. Decisions about hormone therapy, iron supplementation or bone medication belong with a qualified clinician. Individual results vary. Full terms in the BuildWithPros Disclaimer.

Listen to it once, then change one thing and hold it for two weeks.

Frequently asked questions

Straight answers about this product

Twelve chapters on nutrition for the serious female lifter, narrated professionally. It moves from mindset and phase structure through protein, carbs and fats, hydration and micronutrients, then into energy availability, the cycle, the transition years and the decades after. Among health audiobooks it sits closer to a reference than a pep talk.

Yes, if the dose and the training are both there. The pooled evidence points to small but real gains in lean mass and lower-body strength, and to nothing at all when the amount is too small or the lifting is missing. The audiobook gives the figures and names what was not affected.

Keep the shortfall moderate, keep protein high, and put a maintenance stretch between phases rather than running one long diet. The audiobook treats an interrupted or shortened cycle as a signal to stop and eat more, not as proof the plan is working. What to eat during perimenopause follows from the protein target rather than from a list of permitted foods.

It goes the other way. Older muscle responds less to a given serving, so the daily figure climbs and the per-meal serving climbs with it, even in a phase where total food comes down. Missing that one shift is the most common reason a woman in her fifties stops gaining.

Yes, as its own chapter. It covers what actually changes hormonally, why perimenopause cravings and broken nights turn up when they do, and which of the common patterns are avoidable. As a perimenopause book in audio form it is unusual in refusing to treat the phase as a disaster.

No. They are separate works on one subject. The written one is what you look things up in, with templates and a shopping list. This one runs longer, over twelve chapters instead of twenty, and spends the length on reasoning and research. Of menopause books for women, most do one or the other. It is not trying to be one of the best books on menopause in general, it is a lifting book that takes the phase seriously.

A professional narrator, not Shawn Ray. The material is his, from forty years in the sport and from the current research, and he says plainly that he has not lived through a cycle or the transition himself. You can hear the narrator in the introduction above before deciding.

That is the reader it was written for. Losing weight after 50, woman or man, usually fails on too little food and too little lifting rather than too much of either, and the audiobook spends its length on that argument. What it will not do is promise a number by a date.

As a menopause audiobook it runs 2 hours 42 minutes across 12 chapters. You get instant access after checkout, delivered as one full MP3 plus chapters in ZIP. The download link is emailed immediately, with lifetime access so you can re-download whenever you need it. Digital products are non-refundable under EU consumer law once accessed.