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I am thrilled to have my friend and colleague, Debra Atkinson, back on the show today. She was with me before for Episode 165, in August of 2021, which became one of the most sought-after episodes of the year. 

Debra is a hormone-balancing exercise coach, a fitness expert, and an influential figure who has guided more than 275,000 women through transforming their second halves with newfound vitality and energy. She is also an accomplished author, the host of Flipping 50 TV, and a TEDx speaker.

In our conversation today, we delve into the physiological changes during perimenopause and menopause that impact weight training and muscle development, and we explore how to shift into the second stage of life as an endurance athlete while promoting recovery. We discuss the importance of strength training during perimenopause and menopause, and get into the role of volume, movements, zone 2 training, flexibility, and HiT. We also discuss biohacking, explain how hormone replacement therapy impacts muscle and bone health, and Debra shares her favorite supplements.

IN THIS EPISODE YOU WILL LEARN:

• The physiologic changes that impact muscle health during perimenopause and menopause

• The challenges of transitioning from an endurance athlete to a menopausal woman

• How Debra struggled with hormonal imbalances and inflammation during menopause

• Some common exercise mistakes during perimenopause and menopause

• Why recovery time between weight training sessions is essential

• The importance of breathing and pelvic floor exercises 

• The benefits of HiT training for women in midlife

• At which times during the menstrual cycle should strength training be done?

• Strength training and bone health for post-menopausal women 

• The advantages of doing high-impact exercises on most days of the week

• The merits of vibration training and infrared saunas for recovery and wellness

• Supplements for muscle gain and recovery

Connect with Cynthia Thurlow

• Follow on X, Instagram & LinkedIn

• Check out Cynthia’s website

• Submit your questions to support@cynthiathurlow.com

• Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow) 

• Cynthia’s Menopause Gut Book is on presale now!

• Cynthia’s Intermittent Fasting Transformation Book

• The Midlife Pause supplement line

Connect with Debra Atkinson

• On her ⁠website⁠  

• YouTube⁠

• ⁠Instagram⁠,

• ⁠Facebook⁠

Previous Episode Mentioned

⁠Ep. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with