func. Health with Maggie Topham

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func. Health with Maggie Topham Midlife & menopause are a trip! I’ve got the expertise to help you navigate it and lose weight.

07/08/2025

Your body is not broken.
It’s brilliant.
And the most beautiful part? It can start healing in just a few days when you give it what it truly needs.

“Food is the most powerful drug on the planet. It influences every function of your body.” Credit:

If you’ve been stuck in a downward spiral—low energy, mood swings, cravings, inflammation, poor sleep—it doesn’t take months to feel the shift.
Sometimes, just 3–5 days of nourishing your body with real, whole foods, hydration, movement, and rest is enough to reignite your vitality.

🧠 Studies show:
• Blood sugar can stabilize in 72 hours with dietary shifts.
• Gut microbiome begins to positively change in just 3 days of eating fiber-rich, anti-inflammatory foods.
• Mood and energy improve within a week of cutting ultra-processed food.

This isn’t selfish.
✅ Prioritizing your physical, mental, and emotional health is what creates a high-quality life.
✅ And the better you feel, the more you can contribute to your family, your community, and the world.

That’s not self-centered — it’s self-leadership.
It’s how you show up strong, present, and full of purpose.
That’s fulfillment. That’s impact. That’s health.

Drop a 💥 if you’re ready to give your body what it needs to thrive.
You don’t need to be perfect. You just need to begin.

06/08/2025

I LOVE MENOPAUSE!
Most people think menopause is the end of the party… but here’s the plot twist: it’s when the real fun starts. 🎉💪

✅ No more periods – goodbye monthly iron dips, mood swings, and gym schedule chaos. So much easier to make your training, cravings, sleep and blood sugar more consistent!

✅ Hormone fluctuations settle – once postmenopausal, your hormones hit a steady state, you can dial in your HRT to control any symptoms- meaning fewer surprises. It’s perfect time to optimize hormone therapy without the wild roller coaster of perimenopause. 🎯

✅ Muscle gains get REAL – lifting weights during and after menopause stimulates muscle protein synthesis more than cardio ever will, helping you reclaim the metabolism that hormone decline tried to slow down. (Research shows resistance training boosts resting metabolic rate and testosterone levels plus fights sarcopenia.) 🏋️‍♀️🔥

✅ Bone strength – estrogen dips can cause bone loss, but regular heavy lifting triggers osteoblast activity, making your skeleton stronger than your morning espresso. 🦴☕️

✅ Freedom – no cycle tracking, no PMS excuses, just you, your dumbbells, and decades of metabolic freedom ahead. 🚀

Menopause isn’t a finish line—it’s an invitation to lift heavier, optimize your hormones, and prove that aging doesn’t mean a downward spiral… it means showing up with a new mindset that includes muscle, confidence, and maybe a few extra dollars saved from never buying tampons again. 💛

✨ I use Dynamic Health Institute, they help women in perimenopause and post menopause regain balance, build strength, and feel like themselves again. It’s never too early to optimize your hormones or try that GLP you’ve been wanting to (with the right approach). Take control of your metabolic health. Drop “Dynamic” below and we’ll send you a direct link to get started.

05/08/2025

What’s your most skipped workout day—chest, arms, or legs?

What price do you pay for skipped days especially when it comes to overall metabolic health, symmetry and function?

Drop a 💪🏼 if you’d like to buy a subscription or have access to single programs of my favorite workouts that I’ve personally used to transform my ENTIRE body and hundreds of others.🔥

Save this post and share with a friend skipping upper body!💪🏼🔥

04/08/2025

So many women tell me they feel overwhelmed by the idea of completely changing their nutrition, exercise, and lifestyle habits. Here’s the truth… you won’t be great when you start. In fact, you’ll probably feel clumsy, awkward, and unsure of yourself. And that’s exactly how it’s supposed to feel.

But each day you show up. It begins to feel more natural. You start to feel lost without it. You begin to become a new version of yourself. I’m still getting to know the new me. And I constantly buy clothes too big because I see myself differently than others do!

Greatness comes with action. With each step, your body learns, adapts, and begins to transform. Science backs this up: studies show that after just 8–12 weeks of consistent strength training, women can gain 1–3 pounds of lean muscle, significantly improving metabolism and glucose disposal. Nutrition shifts are just as powerful—simply increasing your daily protein intake to 1.6–2.2 g/kg of body weight can dramatically improve muscle preservation, fat loss, and satiety.

You don’t have to have it all figured out today. You just have to take that first, imperfect step. Your future self—the strong, vibrant, metabolically healthy version of you—is built one choice, one rep, one meal at a time. 💪✨

03/08/2025

The hubs and I dropped by and got a DEXA scan today. We like to stay on top of our blood work and body composition scans—it’s how we keep ourselves accountable. Honestly, it almost makes a game out of getting healthier! 💪🔥

A DEXA scan is not just about measuring body fat. It’s one of the most powerful tools you can use to truly understand your health because it shows:
✅ Body Fat % – not just weight, but how much of you is fat vs. lean mass
✅ Visceral Fat – the fat around your organs that drives metabolic disease
✅ Lean Muscle Mass – essential for strength, mobility, and longevity
✅ Bone Density – helps assess risk for osteoporosis and fractures

Knowing these numbers gives you a clear roadmap. You can’t improve what you don’t measure.

And the best part? You’re not stuck with your results! With the right focus, you can:
✨ Build muscle with resistance training and progressive overload
✨ Lower visceral fat through metabolic health strategies
✨ Improve bone density with heavy lifting and adequate protein
✨ Enhance body composition by fueling your body—not starving it

Every scan is like leveling up in a game—you can track your progress, adjust, and celebrate the wins that really matter for long-term health and vitality. 🏋️‍♀️🥩✨

👉 If you’ve never had a DEXA scan, consider scheduling one. If you’d like to find a DEXA near you drop “DEXA” in the comments and I’ll pop the link into your DMs.

Knowledge is power, and your future self will thank you.

Credit:

02/08/2025

We’ve been told for decades that longer, harder, sweatier is better…
That if we don’t grind out 60–90 minutes at the gym or push until we’re completely spent, we’ve failed.

But here’s the truth: quality > quantity—especially for midlife and menopausal women.

Our bodies aren’t “quitting” on us… they’re asking for smarter training.

💪 Short, focused strength workouts create more muscle stimulus than hours of cardio.
🔥 Polarized training (mixing heavy lifting, sprints, and low-intensity recovery) keeps your metabolism firing without burning you out.
🧠 Less stress on your sympathetic nervous system means you stop feeling “tired and wired” and start feeling strong and calm.

If you’ve been stuck in the mindset that more is better, try shifting to high-quality, intentional workouts for a month or two.

Watch your body composition change, your nervous system relax, and your muscle mass and fat loss finally work with you instead of against you.

31/07/2025

Ten years ago, I thought happiness meant staying small. 🥀

I was eating 800 calories a day, training for triathlons, and chasing a specific size. I white-knuckled every moment—skipping meals, avoiding social events, and lying awake at night worrying about gaining fat.

But the truth? That version of me was sick. My body was inflamed, my hormones crashed, my gut was a mess, and I became prediabetic, highly anxious, and depressed.

When I finally let go of the punishment cycle and started eating real food, my body reacted—I gained 60 pounds, more fat than I’d ever carried before. That’s when my journey truly began.

🌱 I learned how to stabilize my blood sugar
💪 I prioritized protein and building muscle
🥑 I ate healthy fats and fewer processed carbs
🚶‍♀️ I cut my exercise time from 20 hours/week to 6 intentional hours

Today, I eat over 2000 calories a day with freedom. I enjoy meals, travel without stress, sleep peacefully, and my body has transformed—not by starving it, but by feeding it with intention.

Because when you build lean muscle mass, your body becomes a fuel-burning machine. It uses what you feed it, keeps your metabolism healthy, and supports a strong, resilient mindset.

Strong > Skinny. Every single time. ✨

30/07/2025

Two years ago, I was searching for answers. I wanted more than just a prescription—I wanted a team who would look at my labs, listen to my concerns, and help me optimize my health safely and effectively.

I found that team at Dynamic Health Institute, and it completely changed my trajectory. From carefully prescribed hormones to personalized peptides and the right support for weight loss and long-term health, they’ve given me exactly what I needed—one-on-one care, safety, and genuine patient-first attention.

Today, there are so many options for lab testing, hormones, peptides, and even GLP-1s—but not all providers are equal. Your health journey deserves a company that:

✅ Values patient care over profit
✅ Prioritizes safety and proper monitoring
✅ Offers personalized, one-on-one guidance

That’s exactly why I share Dynamic Health Institute so enthusiastically—I’ve lived the difference they make.

✨ Promotion: Through the end of this month, you can schedule a FREE Discovery Call to see if it’s right for you.

Drop “Dynamic” in the comments, and I’ll send you the direct link to your DMs.

Your future self will thank you. 💪💛

29/07/2025

Since I was 11 yrs old, I thought freedom meant staying small… eating less… hiding my belly in oversized sweats and cover-ups.

Turns out, real freedom feels like THIS → floating in the ocean with a strong, nourished body that works with me, not against me. 🌊💪

I’ve learned some things about food that have changed my life and my emotionality.
👉 I fuel my muscle.
👉 I eat enough to support my metabolism.
👉 My body knows exactly what to do with the food I give it.

No bloat. No guilt. No hiding. Just metabolic health that lets me LIVE life without the constant battle of restriction. 🙌

If you’ve spent years believing you need to eat less to look and feel better… hear me when I say: fueling your body is the key to freedom. 🥩🥗✨

28/07/2025

6 out of 7 people who lose a significant amount of weight will gain it all back—and more. After losing 60 lbs, I’ve been in maintenance for about 3 years.

But here’s the truth behind that stat: it’s not because they failed. It’s because they didn’t change their identity.

Five years ago, I didn’t start this journey just to lose weight—though, of course, that was in the back of my mind.
I started because my health was slipping fast.

My gut was a mess.
I was constantly bloated.
I had indigestion after nearly every meal.
My blood sugar was unstable and my hemoglobin A1c was creeping into pre-diabetic territory.
My mental health was fragile. I was surviving, not thriving.

I made the choice to start giving my body what it needed—not what it craved in moments of stress, distraction, or fatigue.
And guess what? My body responded in ways I never thought possible.

Every metabolic marker improved.
My gut healed.
My mood stabilized.
The bloat disappeared.
And the side effect?
My weight changed, too - I lost 60 lbs.

But more importantly… I changed.

I slowly became the type of woman who keeps her promises.
Who exercises to gain muscle, eats to fuel, supports her hormones, honors her sleep, and has found way to enjoy food and fuel muscle.
This version of me didn’t exist when I started.
I had to build her.

New habits aren’t easy. They stretch you.
But they also transform you.
And when you step into the identity of someone who loves herself enough to show up—consistently, even imperfectly—you don’t just change your body.
You expand your life.

You’re not doing this just for you.
You’re doing it so you have more of you to give—to your family, your partner, your purpose, and your future.

As I always say…. The fun is just getting started!❤️

oxoxo

✨ Start with one promise.
✨ Keep it.
✨ And then watch what happens.

Vacation isn’t a free-for-all—it’s a chance to live out the lifestyle you’ve worked hard to build. Here are 5 powerful, ...
27/07/2025

Vacation isn’t a free-for-all—it’s a chance to live out the lifestyle you’ve worked hard to build. Here are 5 powerful, mindset-shifting tips to help you stay on track and enjoy your summer travels without guilt, bloat, or backtracking:

🌟 1. Set Empowering Parameters, Not Punishing Rules
You’re not restricting—you’re respecting the boundaries that make you feel your best. When you honor those on vacation, you build real self-trust.

🍴 2. Stick to Your Macros 80% of the Time
It’s not about perfection—it’s about fueling your body, so you feel energized, balanced, and satisfied. That muscle? It’s there to use the fuel you feed your body. Even if it’s a little more than normal. Being metabolically fit allows you more freedom.

💪 3. Move Your Body Because You Get To
Find a new gym. Walk a beach trail. Book a yoga class. Movement doesn’t take a vacation—it becomes your vacation enhancer.

👙 4. Ditch the Cover-Up Mentality
You’re not here to shrink. You’re here to shine. Wear the damn swimsuit, feel your strength, and stop apologizing for taking up space.

🧠 5. Keep the Promises You Made to Yourself
Vacation isn’t an excuse—it’s a test of your commitment. Keeping your word to yourself is what rewires your mindset for long-term success. That’s real freedom.

—

You don’t have to “start over” after summer. You just need to stay aligned. And when you do? You’ll come back feeling strong and refreshed.✨

26/07/2025

I just wanted to lose 20 pounds. That’s it. I never imagined people would stop me in the gym years later asking if I was prepping for a body composition show.⁠
⁠
But here I am. Five years later. Stronger, leaner, more confident — and unrecognizable from the version of me who just wanted to “tone up.”⁠
⁠
If you’ve ever looked at your goals and thought, “That’s too far away,” I hear you. I was you.⁠
⁠
But let me tell you something no one says enough: You don’t need to see the finish line to start. You just need to take the first step. And then another. And another.⁠
⁠
Your body is more capable than you give it credit for. YOU are more powerful than you think.⁠
⁠
Whether it takes 1 year, 2 years, 3 years—or 5—it’s all yours for the taking. But you’ve got to be brave enough to grab hold and do the work.⁠
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You’ll fall in love with the journey. And one day, your future self will be so grateful you didn’t give up when the goal felt far away.⁠
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✨ Keep going. You’re not behind. You’re just getting started. ✨⁠
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http://www.warriorbabe.com/maggie

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