Hit Play Not Pause

The menopause transition is a critical tipping point for bone health. Bone loss accelerates rapidly in late perimenopause and continues for roughly 3 to 5 years after menopause begins–a window in which some women lose up to 20% of their total bone mass. For too long, society accepted this decline as inevitable. That fragility is our fate. That as women, our stature–and our lives and our worlds–just shrink as we age. Dr. Lisa Moore, DPT, founder of Brick House Bones, is on a mission to change that. After a surprise osteopenia diagnosis of her own, she rebuilt her bone density by 3% in a single year. Now she’s helping tens of thousands of women reclaim their skeletal strength, too, including those navigating uniquely challenging circumstances like cancer recovery. She shares her recipe for maintaining and building strong bones this week.Dr. Lisa Moore, DPT, is on a mission to help over one million people with low bone density turn fear into action—and build the strength to do the things they love with the people they love! She’s a Doctor of Physical Therapy, a certified yoga and mindfulness educator, and a BoneFit™ Trained Healthcare Professional specializing in evidence-based exercise for osteoporosis. Lisa is the founder of Brick House Bones, a global movement helping women build stronger bodies and stronger bones. She also runs her own clinic, Strong Bones Physical Therapy, just outside of Seattle, Washington. With degrees from the University of Maine, the University of Washington, and the University of South Dakota, Lisa brings together science, movement, compassion, and community to help her clients thrive at every age.ResourcesBrick House Bones with Dr. Lisa Moore, DPT, hereHigh-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial, hereStronger back muscles reduce the incidence of vertebral fractures: a prospective 10 year follow-up of postmenopausal women, hereSkeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis, hereWeighted Vests in Midlife: Hype? Help? Harm?, hereFRAX fracture risk calculator Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Join us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners: Eternal - Get 15% off their services with code FEISTY15 at https://eternal.coMidi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

Unpredictable cycles. Sleepless nights. Mood swings. Body composition changes. And performance that mirrors all of it. During the menopause transition, you never quite know which body will show up on any given day. As this week’s guest menopause run and strength coach Becky Croft explains, you can still get stronger and faster, but it won’t come from constantly pushing through or grinding it out. It takes smart planning, a different kind of periodization, and recovery that respects your shifting hormones and the cumulative stress that comes from this time of life. We dive into all of it: hormones, nutrition, hydration, strength, load management, and much more. Becky also opens up about her struggles with endometriosis, surgical menopause, and younger women in menopause can feel left out of the conversation.Becky Croft is a certified running and strength coach who specializes in guiding masters and menopausal athletes through the complex intersections of performance, hormones, and identity. After years of battling endometriosis and undergoing a full hysterectomy at 38, Becky entered surgical menopause as a younger, recreational competitive athlete—and quickly realized the resources she needed didn’t exist. So she became the coach she was looking for. She is a Game Changers Coach and Mentor, holds certifications as a RRCA Run Coach, Girls Gone Strong Menopause Strength Coach, and Chi Running & Walking Instructor. Becky is the founder of hustle.run.thrive., where she helps runners of all ages, stages, and identities push performance boundaries without abandoning their bodies.  Follow her work at Instagram: @coach.croft or website: https://hustle-eat-thrive.myshopify.com/Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Join us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners: Eternal - Get 15% off their services with code FEISTY15 at https://eternal.coMidi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

Our ligaments, tendons, and overall musculoskeletal system can take a real hit during the menopause transition, making injuries more frequent and recovery slower. Too often, practitioners still overlook common issues like tendinopathies—leaving women to live with unnecessary pain before getting an accurate diagnosis and effective treatment. This week’s guest, former pro triathlete and licensed massage therapist Jan Wanklyn, dives into the unique musculoskeletal challenges active menopausal women face, the soft tissue therapies (like ART) and exercise strategies that can help, and why she wishes hormone therapy had been an option back in her day.Jan Wanklyn, LMT, has been a massage therapist for 34 years. She is an Active Release Techniques® (ART) instructor and practitioner (1998–2025) and former professional triathlete with five Ironman wins (Germany, New Zealand ×3, Australia) and two Philadelphia Marathon victories. She holds a Human Movement Studies degree (University of Queensland) and a Graduate Diploma in Teaching, taught PE for eight years, and has coached triathletes online and in person. Jan’s clinical toolkit spans Contemporary Medical Acupuncture, K-taping, DNS, SFMA, Smart Tools/IASTM, and extensive wet-lab/cadaver and running biomechanics training. She practices at Northside Chiropractic Clinic in Brisbane, QLD and has a private practice on the Sunshine Coast -North of Brisbane you can contact through Active Release Australia / Jan Wanklyn on Instagram.Resources:Active Release Techniques at Physio-PediaSign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Join us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners: Eternal - Get 15% off their services with code FEISTY15 at https://eternal.coMidi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

Grazing. Chronic stress. Poor sleep. Rushed meals. Sitting for long hours. Underfueled workouts. Estrogen decline. There’s a lot more behind our fasting glucose and A1C than how many carbs we eat. This week we return to one of the most consistently requested topics: blood sugar meaning and management with Liz McKinney, CNS, LDN. We explore what glucose spikes really mean, why time-in-range and variability matter more than a single peak, and how stress, sleep, and even eating speed affect your numbers. We cover carb timing, meal sequencing, post-meal walks, creatine, why under-fueling can make exercise spikes worse, and much more so you can keep glucose working for your performance and overall health.Liz McKinney, CNS, LDN, heads up the clinical nutrition team at Nutrisense. Liz holds a Master of Science degree in Clinical Nutrition and Integrative Health and is a board-certified nutrition specialist (CNS) as well as a licensed dietitian nutritionist (LDN). In her time as a nutritionist, Liz has educated and counseled hundreds of clients in areas such as weight loss, hormonal imbalances, and gastrointestinal diseases. Her approach is rooted in the tenets of functional medicine, and she strives to identify the root cause of the issue instead of simply treating the symptoms. She realizes there is no one-size-fits-all approach to achieving optimal health and feels it is crucial to be in an equal partnership with her clients. Resources What to Know About Prediabetes and Menopause with Val Schonberg, RDN, CSSD (Episode 202)Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Join us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners: Eternal - Get 15% off their services with code FEISTY15 at https://eternal.coMidi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

We asked for your big questions on hormone therapy–and an avalanche ensued! This week, after 5+ years of Hit Play Not Pause, we’re doing a level set on hormone therapy. This week’s guest, nationally-recognized menopause expert Lauren Streicher, MD, digs into hormone therapy research, what it tells us and what it doesn't, why formulations matter, perimenopause versus postmenopause therapy, the cardiovascular implications of hot flashes, why hormone therapy needs to be personalized, and how every woman should approach her own care. Lauren Streicher, MD is a clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine and the founding medical director of the Northwestern Medicine Center for Sexual Medicine and Menopause. Dr. Streicher is a Certified Menopause Practitioner of The Menopause Society, serves on the Editorial Board of the journal Menopause, and is a Senior Research Fellow for the Kinsey Institute, Indiana University. She is a Fellow in the American College of Obstetricians and Gynecologists and The International Society for the Study of Women’s Sexual Health. She is also a best-selling author and the host of two podcasts. Resources:Dr. Streicher’s Substack: Menopause: The Inside InfoLearn more about her and her work at www.drstreicher.comPodcasts:Menopause, Midlife and More Podcast. COME AGAIN Sexuality and OrgasmBooks:The Essential Guide to HysterectomySex Rx: Hormones, Health, and Your Best Sex Ever. Slip Sliding Away: Turning Back the Clock on Your Vagina Hot Flash Hell: A Gynecologist’s Guide to Turning Down the HeatSign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Join us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners: Eternal - Get 15% off their services with code FEISTY15 at https://eternal.coMidi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

At 46, professional off-road cyclist and coach Serena Bishop Gordon has redefined what she thought was possible—physically, mentally, and emotionally. From second place at this year’s Unbound XL (360 miles in 22:19:56 hours) to multiple podiums at Oregon Trail Gravel Grinder, Serena shares how she’s learned to let go of limits, release outcomes, and lean into curiosity. We dive into the mental shift that unlocked her best performances, how underfueling can mimic perimenopause, and all the ways midlife women can get faster and go longer than they ever thought possible. She also breaks down what women can expect during Feisty’s Winter Training for Cyclists 16-week program she’s coaching starting this December. Serena Bishop Gordon is a professional off-road cyclist, coach, and community builder with more than a decade of racing at the elite level. She’s delivered standout results at Unbound XL, Oregon Trail Gravel, Cape Epic, Breck Epic, and international UCI cyclocross. Her strengths lie in technical terrain, strategic pacing, and mental toughness—skills honed over thousands of miles and many seasons. Serena founded Special Blend Gravel, a coaching and community-building organization that uplifts women through camps, coaching, and inclusive community, guided by a “person first, athlete second” philosophy that centers joy, balance, and connection. She lives in Bend, Oregon, with her husband, Ben, and their dog, Piper—and believes that with strong coffee and a strong community, she can navigate just about any challenge. You can learn more about her and her coaching at www.serenabishopgordon.comResources:Sign up for Winter Training for Cyclists hereSign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Join us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners: Eternal - Get 15% off their services with code FEISTY15 at https://eternal.coMidi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

When amateur boxer Jessica D'Abrosca entered perimenopause, she didn’t know what hit her. The exhaustion. The night sweats. The joint pain. She felt like she was unraveling. Then she found our community and studied up on this new opponent perimenopause and its hormonal haymakers and learned how she could fight back with training, diet, and lifestyle adjustments. Today, she’s still in the ring. This week we talk all about her history as an athlete and trainer, what happened when she hit the menopause transition and the adjustments she made, the benefits of doing hard things, and what it’s like to take (and give) some punches as a midlife woman.Jessica D'Abrosca is a NASM Certified Personal Trainer, Corrective Exercise Specialist, and a GYMR Mindset Coach, with over 20 years of experience in the fitness industry. Her journey began in Rhode Island as a young gymnastics coach, where a string of injuries ended her own competitive career—but sparked her passion for helping others succeed. Since then, Jessica has worked with athletes of all ages and abilities across a wide range of sports, from recreational youth programs to adult group training and 1:1 coaching. Her athletic experience spans the spectrum from triathlons, road racing, and martial arts, where she holds her 1st and 2nd degree black belts. Now in her 40s, Jessica is still chasing new challenges—recently stepping into the ring for her first two Masters boxing bouts. You can check out On the Ropes Boxing & Fitness here. Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Join us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners: Eternal - Get 15% off their services with code FEISTY15 at https://eternal.coMidi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

We’re told stress (looking at you cortisol) is the enemy in midlife—but that’s too simple. In the right dose (and with real recovery), stress is good medicine that builds resilience and makes us stronger, in sport, at work, and in life. In this episode, we dive into the “stress that helps” with Dr. Sharon Horesh Bergquist—physician, researcher, and author of The Stress Paradox. We break down hormesis (the just-enough stress plus recovery cycle), how the right doses of stress in the form of training, plant phytochemicals, hot/cold exposure, and smart time-restricted eating activates cellular defense pathways that ultimately rebuild us to be stronger right down to our DNA. We also dive into how to stack stressors without tipping into overload, which is key for active midlife women, so we can live longer, healthier, and happier lives.Sharon Bergquist, MD, is a board-certified physician, researcher, and pioneer in lifestyle medicine. She has led $61M in clinical trials on lifestyle interventions and early biomarkers of chronic disease. Her book, The Stress Paradox: Why You Need Stress to Live Longer, Healthier, and Happier (HarperCollins, Mar 2025), unpacks how daily habits activate the body’s regenerative systems. An Emory University faculty physician since 2000, she earned a B.S. in molecular biophysics and biochemistry from Yale, an M.D. from Harvard, and trained in internal medicine at Brigham & Women’s. Her TED-Ed lesson has 8M+ views, and she’s been featured by Good Morning America, CNN, ABC News, The Wall Street Journal, and NPR. You can learn more about her and her work and sign up for her newsletter at drsharonbergquist.comResources:The Stress Paradox book: drsharonbergquist.com/the-stress-paradoxSign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Join us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners: Eternal - Get 15% off their services with code FEISTY15 at https://eternal.coMidi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

The next wave of menopausal women is here. Millennials (born 1981–1996)—with the oldest now 44—are marching into the transition. And no, they’re not “all set.” They’re still running into poor care, confusion about hormone therapy, and real mental-health turbulence. Many are also rolling straight from postpartum into perimenopause—stacking new physical and emotional challenges. This week’s guest, licensed clinical social worker and women’s health advocate Lauren Tetenbaum, is on a mission to make it smoother for her generation with her new book, Millennial Menopause: Preparing for Perimenopause, Menopause, and Life’s Next Period. We dig into what she found, what millennial women need right now, and how we can build a better future.Lauren Tetenbaum, LCSW, JD, PMH-C is a licensed clinical social worker, women's rights advocate, and writer dedicated to supporting and empowering women through life transitions. With experience as both a lawyer and a psychotherapist, Lauren specializes in counseling women navigating identity shifts related to motherhood, career, and reproductive health. Lauren frequently contributes thought leadership to media and professional organizations; she is the author of the 2025 book Millennial Menopause: Preparing for Perimenopause, Menopause, and Life's Next Period. Learn more about Lauren at thecounseLaur.com. Resources: Millennial Menopause: Preparing for Perimenopause, Menopause, and Life's Next Period, here.Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Join us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners: Eternal - Get 15% off their services with code FEISTY15 at https://eternal.coMidi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

Kim Beckinsale and Alina McMaster, both in their mid-50s, race with Mountain Designs Wild Women, along with their teammates Cass Kimlin and Del Lloyd, who are both over 40. The team made history last year by becoming the first all-female team to win the 450 km Legend Expedition Race along Australia’s Great Ocean Road, finishing in 73:09:27 and outracing men half their age. They unpack how women-only team chemistry—less ego, more communication, and strategic towing/help—can be a superpower over multi-day, map-and-compass courses on little sleep. They also share how their training has evolved with age (fewer “flog yourself” sessions, sharper intensity, bigger recovery) and how menopause shows up (heat management, sleep shifts, mood) without slowing performance. Kim and Alina are currently at Expedition Canada 2025, getting ready to tackle a 750+ km trek–bike–paddle course starting September 25. Follow along: www.expeditionracecanada.caKim Beckinsale is a Health & PE teacher at Sunshine Beach SHS with 36+ years in education and prior leadership roles at Coorparoo and Cleveland District SHS. Queensland School Sport Life Member (2013) and Triathlon 30-year service awardee (2022). A triathlete since the early ’90s and adventure racer since 2004, she holds coaching quals across triathlon, athletics, paddling, MTB, orienteering, plus Remote First Aid & CPR. Co-owner of Tri Adventure (f. 2009), which coaches athletes and runs The Wild Women Adventure Race (2012, Australia’s first all-female AR) and The Amazons Australia (2025, first ARWS all-women’s event).Alina McMaster is Australian Partner at Eventplus and Owner/CEO of AROC Sport, organizing outdoor endurance events. Co-founded Ultra-Trail Australia in 2008 (then The North Face 100), which grew into the world’s second-largest trail event before its sale to Ironman in 2018. A former Australian cross-country ski champion and World Cup/Universiade representative, she dominated domestic multisport (Winter Classic, JLW Challenge, Sri Chinmoy Triple Tri, Jindabyne). In the late ’90s–early 2000s, she and husband Tom Landon-Smith raced on one of the top adventure racing teams globally.ResourcesHistoric Win for the Mountain Designs Wild Women Team at Legend Race in Australia, Wild & Co.AR World Series, Expedition CanadaWild Women in action video clips. Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Join us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners: Eternal - Get 15% off their services with code FEISTY15 at https://eternal.coMidi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr