Post-Menopause
Oestrogen loss compensation + bone density + metabolic reset
Training Protocol
Resistance training becomes THE priority (oestrogen loss accelerates bone and muscle loss). Impact exercise (jumping, step-ups) stimulates bone remodelling. Zone 2 cardio helps cardiovascular protection that oestrogen used to provide. HIIT in small doses (1x/week) maintains metabolic flexibility.
Nutrition Strategy
Calcium 1200mg/day + Vitamin D 3000–4000 IU + Vitamin K2 (directs calcium to bones, not arteries). Protein 1.8g/kg. Phytoestrogens (soy, flaxseed) have modest evidence. Reduce refined carbs (insulin sensitivity drops post-menopause).
The Key Insight
Post-menopausal women who resistance train lose 40% less bone density over 10 years vs sedentary (Layne & Nelson, 1999).
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