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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.\xa0\nDebra 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.\nIn 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.\nIN THIS EPISODE YOU WILL LEARN:\n\nThe physiologic changes that impact muscle health during perimenopause and menopause\n\nThe challenges of transitioning from an endurance athlete to a menopausal women\n\nHow Debra struggled with hormonal imbalances and inflammation during menopause\n\nSome common exercise mistakes during perimenopause and menopause\n\nWhy recovery time between weight training sessions is essential\n\nThe importance of breathing and pelvic floor exercises\xa0\n\nThe benefits of HiT training for women in midlife\n\nAt which times during the menstrual cycle should strength training be done?\n\nStrength training and bone health for post-menopausal women\xa0\n\nThe advantages of doing high-impact exercises on most days of the week\n\nThe merits of vibration training and infrared saunas for recovery and wellness\n\nSupplements for muscle gain and recovery\n\n\nConnect with Cynthia Thurlow\n\nFollow on Twitter, Instagram & LinkedIn\n\n\nCheck out Cynthia\u2019s website\n\n\nSubmit your questions to support@cynthiathurlow.com\n\n\nConnect with Debra Atkinson\n\nOn her website\xa0\xa0\n\nOn YouTube, Instagram, and Facebook\n\n\n\nPrevious Episode Mentioned\nEp. 165 \u2013 A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with Debra Atkinson