The Revive Wellness Podcast
Real talk about faith, fitness, and functional health with natural figure pro & functional health coach Allison Fahrenbach. Allison has 18 years of experience helping women 35+ balance their hormones, improve their gut health and lose body fat. She is the owner of Revive Wellness Health & Physique, an online functional health coaching company based in Lancaster, PA.
The Revive Wellness Podcast
The Importance of Building and Maintaining Muscle for Female Metabolic Health with Gray Gaines Achilles
In today's episode, I sit down with Gray Gaines Achilles to discuss muscle and female metabolic health. Gray has been a certified personal trainer since 2019 and has since dedicated her career to helping individuals build confidence, strength, and a deeper appreciation for movement. She is the co-founder of PHNM Brand Fitness & Nutrition, where she works with clients to create sustainable habits and long-term health.
Today, Gray and I unpack why building and maintaining muscle is one of the most powerful (and most overlooked) strategies for female metabolic health. We talk about muscle as far more than aesthetics — it’s a key driver of insulin sensitivity, glucose regulation, hormonal resilience, metabolic rate, and longevity, especially as women move through perimenopause and menopause.
You’ll hear us break down the mental, emotional and physical benefits of strength training, and why building muscle can be beneficial beyond just aesthetics alone.
We also get practical: how to train for hypertrophy without living in the gym, how to think about other forms of exercise, and what it looks like to pursue strength with wisdom (not punishment). If you’ve ever felt like your body is “changing” and you don’t know why, this conversation will give you clarity and a new path forward.
Connect with Gray: gray@phnmnutrition.com, @gainesxgray on IG
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