Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

Ep. 552 How To Train Smarter In Midlife: Dr. Andy Galpin on Strength, Recovery & Longevity

Feb 7, 2026

Dr. Andy Galpin, a scientist and professor specializing in human bioenergetics and performance, shares clear, evidence‑based takes on midlife strength and recovery. He discusses resistance training for muscle and bone, sleep as the foundation for recovery, sensible strength starts for middle‑aged women, how medications like GLP‑1s fit with training, and spotting overtraining and under‑fueling.

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ADVICE

Make Strength Training Nonnegotiable

Resistance training is the most effective, scalable intervention to counter muscle and bone loss in midlife.
Prioritize strength training alongside medical decisions like HRT rather than as a replacement.

INSIGHT

Novelty Trumps Foundation In Wellness

Novel, flashy solutions often overshadow foundational practices like strength training at conferences.
That novelty bias slows dissemination of effective, low-tech interventions to the public.

ADVICE

Use GLP-1s As Part Of A Package

If GLP-1 medications produce weight loss, combine them with exercise and behavioral support for maximal long-term benefit.
Use GLP-1s as a tool within a comprehensive package, not as a standalone fix when possible.

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⁠I am delighted to welcome Dr. Andy Galpin today. He is a scientist and tenured professor with a PhD in Human Bioenergetics and an MS in Human Movement Sciences. He has spent the last 20 years focusing on the science and practice of enhancing human performance, in all its forms. He coaches some of the world’s highest performers, helping them fulfill their true potential.

In our conversation, we dive into women’s health during perimenopause and menopause, exploring the impact of estrogen decline on muscle and bone loss, the vital role of resistance training, and the integration of hormone therapy and GLP-1 medications. Dr. Galpin highlights the importance of sleep, offers practical strategies for starting an exercise routine, and shares some research on barriers to women’s health. He also addresses overtraining, under-fueling, and the need for an individualized, evidence-based approach for supporting women’s health and wellness.

Stay tuned for Dr. Galpin’s clear guidance on optimizing and maintaining your health through perimenopause, menopause, and beyond.

IN THIS EPISODE, YOU WILL LEARN:

How estrogen decline impacts women’s muscle and bone loss in middle age
Why sleep is foundational for recovery, metabolic health, and body composition
The importance of resistance training as a lifestyle intervention in midlife
How under-fueling undermines your performance and recovery
The critical importance of learning movement skills in childhood
Strength training tips for middle-aged women
Ways to optimize your VO2 Max training
How unnecessary rules suggested in fitness messaging can make training less sustainable for many women
How hormone therapy and GLP-1 medications can support training and metabolic health

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Connect with Dr. Andy Galpin