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

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

Cynthia Thurlow

Science, Life Sciences, Health & Fitness, Nutrition, Alternative Health

4.7 • 1.2K Ratings

🗓️ 6 April 2026

⏱️ 62 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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 Follow on X, Instagram & LinkedIn 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 On her ⁠website⁠ YouTube⁠ ⁠Instagram⁠, ⁠Facebook⁠ Previous Episode Mentioned ⁠Ep. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with

Transcript

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0:00.0	Welcome to Everyday Wellness Podcast. I'm your host, nurse practitioner, Cynthia Thurlow.
0:07.3	This podcast is designed to educate, empower, and inspire you to achieve your health and wellness goals.
0:13.7	My goal and intent is to provide you with the best content and conversations from leaders in the health and wellness industry each week and impact over a million lives.
0:29.0	This is Bonus Monday, your most downloaded favorite podcast. I love that this community runs the gamut from medical professionals,
0:40.3	research scientists, science writers, personal trainers, and more. These are your favorite
0:46.0	most love podcasts of the last five years. I could not be more proud of the diversification
0:51.7	of guests that appeal to all of you. Thanks for tuning in.
0:56.6	Today I was joined again by my friend and colleague Deborah Atkinson.
1:01.5	She last joined me on the podcast at episode 165 in August of 2021,
1:06.9	and it was one of the most downloaded podcast of 2021.
1:11.2	She is the hormone balancing exercise coach and fitness expert that has helped over 275,000
1:18.5	women flip their second half with vitality and energy.
1:22.0	She is also an author and the host of Flipping 50 TV as well as a TEDx speaker.
1:28.2	Today we spoke at length about some of the physiologic changes in perimenopause and
1:32.5	menopause that impact weight training and building muscle,
1:35.8	how to transition into the second stage of life as an endurance athlete and promote recovery,
1:41.9	why there's a need for the prioritization of strength training
1:44.9	in perimenopause and menopause, the role of volume, movement, zone two training,
1:51.1	flexibility work, and hit the impact of hormone replacement therapy on muscle and bone health,
1:57.2	biohacking, and her favorite supplements. I know you will enjoy this conversation as much as I did
2:02.4	recording it. Welcome back, Deborah. So good to have you back on the podcast. I was just saying
2:09.8	it's hard to believe it's been like two years since our last podcast together. That's crazy.
	...

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