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

BONUS: Muscle, Bone & Joint Health in Menopause with Debra Atkinson

Apr 6, 2026

Debra Atkinson, hormone-balancing exercise coach and Flipping50 founder who helps women regain strength in midlife. She talks about how menopause reshapes muscle, bone, and recovery needs. Short bursts of HIIT, heavier low-rep lifting, zone 2 movement, pelvic floor and breathing work, vibration plates, saunas, and smart supplements all come up as tools for stronger, healthier midlife bodies.

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ANECDOTE

Debra's Ironman Crash Into Menopause

Debra recounts being a chronic endurance athlete who hit menopause during Ironman training and developed inflammation and weight relocation.
She needed HRT, adaptogens, and behavior changes after mold exposure and race stress worsened her recovery.

ADVICE

Use Zone Two Movement To Support Recovery

Add regular zone 2 movement (easy, sustained activity) to improve insulin sensitivity and aid recovery.
Debra defines zone 2 as pace you can maintain for hours and recommends walking, dancing, or low‑effort cardio between strength sessions.

INSIGHT

Breathing Technique Is Core To Pelvic Floor Health

Pelvic floor and breathing techniques are foundational for core strength and function in midlife.
Debra notes many women historically didn't report pelvic issues; learning deep breathing aids pelvic floor engagement and reduces dysfunction.

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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

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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

Previous Episode Mentioned

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