Thriving Through Perimenopause & Menopause: A Guide to Strength, Heart Health & Wellness

Reaching perimenopause and menopause can feel like stepping into unfamiliar territory. The

routines that once worked, especially for those of us with a strong endurance background may

not deliver the same results. As a Certified Athletic Therapist and Ironman triathlete, I have experienced this firsthand. But rather than resist the changes, I chose to lean in. With thoughtful adjustments to my training, nutrition, and recovery, I discovered a more balanced, empowered way to move through this stage, one that prioritizes strength, heart health, and vitality.

Here are a few suggestions to get you started:

1. Embrace Resistance Training

What to do:

Twice a week, lift weights such as squats, bench presses, rows, and functional movements that

mimic real-life activities. Consider reaching out to your MVMT practitioner for specific

exercises to get you started.

Why it matters:

- Builds muscle strength and improves body composition

- Strengthens bones to counteract menopausal bone loss

Pro tip:

Start slow, focus on form, and progressively increase your weights over time.

2. Nourish Your Body

What to change:

Up your protein intake while keeping balanced carbs and fats. Start your day with a high protein

breakfast and incorporate 2 snacks throughout the day for a total of 6 meals.

Why it helps:

- Critical for muscle repair, growth, and retention as hormones fluctuate

- Supports overall energy, metabolism, and recovery

- Eating more protein helps boost metabolism because it takes more energy to digest than

carbs or fat.

- Protein helps you feel full longer and reduces cravings.

- It supports muscle maintenance, which is key for keeping metabolism high, especially

during menopause.

- Eating every 3–4 hours (around 5–6 small meals a day) keeps energy steady and prevents

muscle breakdown.

- Combining high-protein meals with resistance training helps promote fat loss while

preserving lean muscle.

Pro tip:

Aim for 1.2–1.6 grams of protein per kilogram of body weight daily, spread throughout

your meals.

3. Keep Your Heart in Mind

Daily 10,000-step walks plus 30 minutes of steady-state cardio (running, cycling, swimming,

stair climber).

Why it’s essential:

- Lowers heart-disease risk and supports metabolic, mental, and cardiovascular health

Pro tip:

Choose activities that you love—consistency matters more than intensity!

Final Thought

Perimenopause and menopause are transformative phases, and you have the power to thrive

through them. By combining resistance training, smart nutrition, and heart-healthy cardio, you

can build a foundation of strength, vitality, and confidence that carries you into the next chapter

of life and beyond.

Cathy Salvo

Certified Athletic Therapist

Please direct any questions about the article or athletic therapy visits to admin@mvmtintegrativemed.com