Optimizing women’s health requires a shift from traditional calorie-counting mindsets toward body recomposition, prioritizing protein intake and heavy resistance training. As estrogen levels fluctuate during perimenopause and beyond, the body’s response to exercise changes, necessitating a transition from high-repetition metabolic training to power-based protocols—specifically heavy loads with lower repetitions—to maintain bone density and muscle mass. While GLP-1 medications serve as a potential tool for managing metabolic dysfunction, they must be paired with supervised strength training and adequate protein to prevent the loss of lean tissue and bone density. Beyond physical training, foundational health relies on consistent sleep, stress management through parasympathetic activation, and targeted supplementation, such as creatine for cognitive and metabolic support, vitamin D3, and omega-3 fatty acids, to mitigate systemic inflammation and support long-term physical resilience.
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