Ep. 552 How To Train Smarter In Midlife: Dr. Andy Galpin on Strength, Recovery & Longevity

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

Cynthia Thurlow

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

4.7 • 1.2K Ratings

🗓️ 7 February 2026

⏱️ 78 minutes

🔗️ Recording | iTunes | RSS

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Summary

⁠I am delighted to welcome Dr. Andy Galpin today. He is a scientist and tenured professor with a PhD in Human Bioenergetics and an MS in Human Movement Sciences. He has spent the last 20 years focusing on the science and practice of enhancing human performance, in all its forms. He coaches some of the world’s highest performers, helping them fulfill their true potential. In our conversation, we dive into women’s health during perimenopause and menopause, exploring the impact of estrogen decline on muscle and bone loss, the vital role of resistance training, and the integration of hormone therapy and GLP-1 medications. Dr. Galpin highlights the importance of sleep, offers practical strategies for starting an exercise routine, and shares some research on barriers to women’s health. He also addresses overtraining, under-fueling, and the need for an individualized, evidence-based approach for supporting women’s health and wellness. Stay tuned for Dr. Galpin’s clear guidance on optimizing and maintaining your health through perimenopause, menopause, and beyond. IN THIS EPISODE, YOU WILL LEARN: How estrogen decline impacts women’s muscle and bone loss in middle age Why sleep is foundational for recovery, metabolic health, and body composition The importance of resistance training as a lifestyle intervention in midlife How under-fueling undermines your performance and recovery The critical importance of learning movement skills in childhood Strength training tips for middle-aged women Ways to optimize your VO2 Max training How unnecessary rules suggested in fitness messaging can make training less sustainable for many women How hormone therapy and GLP-1 medications can support training and metabolic health 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 Dr. Andy Galpin On Instagram and X Absolute Rest Vitality Optima Muscle

Transcript

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0:00.0	Welcome to Everyday Wellness Podcast.
0:04.2	I'm your host, nurse practitioner, Cynthia Thurlow.
0:07.5	This podcast is designed to educate, empower, and inspire you to achieve your health and wellness goals.
0:13.9	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
0:21.6	impact over a million lives.
0:29.4	This is a podcast that was recorded at Unimonia in November of 2025, and I was really excited to connect with Dr. Andy Galpin.
0:40.3	He's a scientist and tenured professor with a PhD in human bioenergetics and an MS in human movement sciences.
0:48.3	He spent over 13 years running the biochemistry and molecular exercise physiology lab and the Center for Sports Performance,
0:55.0	and is now the executive director of the brand new human performance center at Parker University.
1:01.1	We discussed a variety of topics, including the science and reality of perimenopause and menopause,
1:07.5	specific changes to strength training protocols for women in middle age, the role of HRT and peptides,
1:14.3	the impact of GLP1s, including concerns with food noise and metabolic health, how to get patients
1:19.6	to take action, grounded perspectives on finding balance in life and responsibilities,
1:25.4	bone health, physical activity, children in crisis, VO2 metrics,
1:29.8	and so many other topics, including concerns around underfueling and intermittent fasting.
1:36.2	This is one of these truly invaluable conversations.
1:39.2	I am so grateful for the work that Dr. Galpin is doing.
1:42.6	He is so down to earth, and I know that our discussion
1:45.8	will resonate with the everyday wellness community. Andy Galpin, such a pleasure. I'm glad we've
1:51.8	finally got to connect and get this done. Absolutely. In terms of looking at women as they are
1:57.7	navigating perimenopause and menopause, knowing that estrogen decline
2:02.1	accelerates muscle and bone loss for women after the age of 40. How can resistance training
	...

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