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Y’all think I’mma let my gains freeze?

Bro, please.

You better squat down on both knees.

– Dre (probably)

If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.

Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.

Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.

Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…

Without any further ado, let’s get started..

N.W.A. Tip Of The Week

Menopausal women are the “bread and butter” of the fitness industry.

More money is made off of menopausal (pre, during, and post) than any other demographic out there – by FAR.

Menopause is tough on women.

Many menopausal women gain weight for the first time in their lives.

When they attempt to lose this unwanted weight gain, they find it difficult to get back into proper shape.

40 years old and beyond can be extremely frustrating – the fitness industry knows this – and takes advantage of the frustration.

My friend (and colleague) Jordan Syatt made this post last week on Facebook:

What a great post.

I wanted to stand up and cheer.

Instead, I made a comment on the post:

I didn’t think anything else of it.

I just went about my business.

But soon, I noticed some Facebook notifications, and I went to see what they were all about…

Of course.

I was being yelled at by a number of women who saw my comment…

I was told I was “mansplaining” (LOL).

I was told I was wrong.

I was asked, “But are you a woman? Didn’t think so. Be quiet.”

Aye, aye, aye… Where to begin…

First, the obligatory disclaimer…

I’m not an endocrinologist.

I’m not a Doctor who specializes in menopause.

I don’t have any medical degrees or specific degrees that relate to women, their metabolisms, or anything else of that nature.

BUT I have a good amount of experience in a few things…

I’m a fitness coach, and I’ve been blessed to work with a large sample size of women 40+ in my career.

I’ve been able to see what works, and what doesn’t.

I’ve had countless women describe hormonal issues, menopausal symptoms, auto-immune diseases, and lots of other roadblocks to getting into great shape before I start working with them.

And I have yet to find one, single person – man or woman – regardless of age, medical problems, hormonal imbalances, or other preconceived notions – not make progress when following one of my programs.

Not one.

Over 15,000 clients to date (I lost track years ago, it could be more like 20k+ by now).

You might be wondering, “What is the cutting edge coaching philosophy Coach J has that works so well for literally everyone, including post-menopausal women?”

WHAT IS HIS SPECIAL, SECRET SAUCE?

Let me tell you…

If someone comes to me wanting to lose fat, here’s my exact process for getting them on the right track.

#1 – I estimate their daily calorie expenditure.

#2 – I create an appropriate, sustainable calorie deficit (nothing too aggressive, as we don’t want excessive hunger).

#3 – I set a proper protein target to mitigate any muscle loss while losing fat.

#4 – I split the remaining calories between carbs and fats in order to give them a solid dose of each in their diet.

#5 – I create a strength training program that fits their current fitness level, goals, training preferences, and any injury workarounds.

And then, we begin…

Each week, we track our progress.

We take body measurements every Monday morning.

We take scale weight every day.

And after each week has passed, we reflect on the previous week, our hunger levels, our energy levels, our mood, and our dietary compliance.

If needed, I make adjustments to the program.

Frankly, it’s rarely needed.

If the program is followed properly, rapid progress is made.

Notice something.

I didn’t tell anyone to take any “menopause” supplements.

I didn’t tell them they’re a “special snowflake” who needs a fancy set up, or a “cutting edge” program.

I didn’t pander to them.

Instead, I gave them a simple plan that hammers the basics:

A calorie deficit. High protein. Strength training. Consistency and adherence.

Nothing more.

THAT, my friend, is what will work for you.

Whether you’re a menopausal woman.

A 20 year old lifting bro.

A 75 year old grandpa.

Or anyone in between.

It literally works for everyone, no matter who you are.

Now, do menopausal women have it more difficult?

YES, OF COURSE THEY DO!

I cannot deny that!

Hormonal shifts can be terrible – and they happen during menopause.

They can make you feel tired, sluggish, and lethargic.

Which makes training – and eating right – seem like an insurmountable task.

By your 40’s, life is kicking your ass.

Your kids are getting older and require more energy.

You’re slogging through the thick of your career/job.

Your youth is in the rear-view mirror.

Your time is limited, your stress levels are high, and fitness sometimes takes a back burner as a result.

And when all of this is happening – and you’re a woman with a desk job – and (maybe) you’re a bit on the shorter end…

Oh boy…

That is a recipe for weight gain…

You have a small calorie maintenance anyways.

You have less time to exercise.

You’re stressed out of your mind, with responsibilities galore.

And after taking your kids to their 1,098,112nd practice of the year, the LAST thing you want to do is meal prep and get a solid lifting session in.

(That’s a real number, too – I can confirm I’ve driven my girls to over a million travel sporting events in 2025 alone.)

But the basics work every single time.

They just require a diligent effort, every single day.

Which is damn difficult – I get it!

But it is what it is; not much can be done about that aspect.

You need to be in a calorie deficit.

You need to eat high protein.

You need to be consistent every day.

You need to strength train and get stronger.

You need to get as many steps in per day as you can.

And you need to be patient – especially if you’re a menopausal woman.

If you think this is “mansplaining”, well… I guess I AM a man… who’s explaining something to you.

So, in that context, sure, call it “mansplaining” if you wish.

But I’m not going to lie to you.

I’m not going to coddle you.

I’m not going to sugarcoat this thing and tell you some bullshit just to make you feel better.

Yes, your frustrations are justified if you’re a menopausal woman.

It IS tougher for you!

100%!

It sucks – I am insanely blessed to be a 6’8″ dude with a lot of muscle mass!

It’s way easier for me to lose fat than it is for you if you fit this demographic – no doubt about it!

But these facts don’t mean it should change your general approach to fitness.

Oh – I’m also not going to make up some nonsense, needlessly fancy program, title it “THE MENOPAUSE METABOLIC BLOWTORCH HORMONAL SHIFT DIET FAT SHRED” and try to sell it to you for thousands of dollars.

Or shit… maybe I should… (LOL).

Let me instead, reiterate what my buddy Jordan said.

You’re not a special snowflake.

You’re a person who’s going through a stressful, difficult time period in your life.

Your body is changing and shifting, and it can be tough to stay “in the game” with your health.

You need to get strong.

Stick to the basics.

And ignore the bullshit.

YOU CAN DO IT.

I know you can.

I can show you a million examples of menopausal women who have proven this fact, time and time again.

“Mansplaining” or not…

———-

I currently have a few spots open on my personal, 1:1 roster for coaching.

I team up closely with my 1:1 clients and we work together on an individualized approach for success.

To learn more about this unique, “All In” experience, tap here and fill out this quick form – it will go directly to my email inbox.

Looking forward to speaking with you.

May-30-2025

N.W.A. Tip Of The Week

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