I recently listened to an interview between OB-GYN Dr. Jen Gunter and protein researcher Dr. Lauren Colenso-Semple, and it was packed with great insights. Dr. Colenso-Semple specializes in exercise physiology and protein metabolism, focusing on how nutrition supports muscle health across different life stages. Her work cuts through the noise on social media and brings forward what’s actually backed by science—something I always try to emphasize.
Today, I’m summarizing a few key points about nutrition and exercise during perimenopause and menopause from that conversation. But beyond the takeaways, what I loved most was how realistic and doable their advice felt—no overcomplication, no rigid rules. REFRESHING, right?!
Finding the Right Approach to Strength Training
A common question I hear is whether certain types of exercise are no longer “good” during midlife. Some people worry that cardio spikes cortisol, while others feel the pressure to lift extremely heavy weights to maintain muscle.
Anybody who is discouraging you from doing any type of exercise is doing you a disservice. We need to be encouraging physical activity. The problem is not that everybody's exercising and they're doing it wrong. The problem is not enough people are exercising.
Dr. Lauren Colenso-Semple
