Beyond ‘Lift Heavy’: The Unsexy Science of Smarter Movement in Menopause - Episode 305
Mon Feb 02 2026
Send me a text! I'd LOVE to hear your feedback on this episode!
Tired of being told to “lift heavy” and “push through pain” while your body begs for a different plan? Why isn't the other research ever cited? Is it because it's not so performative, not so sexy? I take a hard, honest look at why conventional fitness advice can fail women in perimenopause and postmenopause and what you might consider instead. From nervous system regulation to smarter strength, this could be a new map for midlife movement that respects physiology, protects joints, improves sleep and helps to regulate your nervous system, which is already on high alert during this important phase in a woman's life.
I start by demystifying cortisol and stress timing: why evening HIIT and hot studios can sabotage rest, worsen hot flashes, and keep your brain wired. I share personal injury lessons from years of grinding, then shift to evidence-backed tools that calm the system and rebuild resilience. Qigong takes center stage with randomized trial support for lowering menopausal symptoms, improving mood, sleep, balance, and quality of life, all with minimal injury risk and small daily doses easy to sustain.
You’ll also hear a clear-eyed comparison of qigong, tai chi, and western yoga, plus a deep dive into the “hot yoga detox” myth. Sweat carries negligible toxins; your liver and kidneys do the real work. Active heat plus strain drives sympathetic stress, while calm sauna time can help you relax. The takeaway is practical and compassionate: regulate before you ramp up. Embrace consistency before intensity. Protect joint integrity before chasing aesthetics. Cultivate energy instead of burning it out, then bridge back to resistance bands, bodyweight work, and eventually heavier lifts when recovery is reliable.
If you’ve felt pushed, shamed, or confused by one-size-fits-all advice, consider this your reset. You can be strong without breaking yourself, and you can feel calm without giving up progress. Subscribe, share with a friend who needs this, and leave a quick review—what’s one fitness myth you’re ready to retire?
Support the show
Please rate & review my podcast with a few kind words on Apple or Spotify. Subscribe wherever you listen, share this episode with a friend, and follow me below. This truly gives back & helps me keep bringing amazing guests & topics every week.
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Send me a text! I'd LOVE to hear your feedback on this episode! Tired of being told to “lift heavy” and “push through pain” while your body begs for a different plan? Why isn't the other research ever cited? Is it because it's not so performative, not so sexy? I take a hard, honest look at why conventional fitness advice can fail women in perimenopause and postmenopause and what you might consider instead. From nervous system regulation to smarter strength, this could be a new map for midlife movement that respects physiology, protects joints, improves sleep and helps to regulate your nervous system, which is already on high alert during this important phase in a woman's life. I start by demystifying cortisol and stress timing: why evening HIIT and hot studios can sabotage rest, worsen hot flashes, and keep your brain wired. I share personal injury lessons from years of grinding, then shift to evidence-backed tools that calm the system and rebuild resilience. Qigong takes center stage with randomized trial support for lowering menopausal symptoms, improving mood, sleep, balance, and quality of life, all with minimal injury risk and small daily doses easy to sustain. You’ll also hear a clear-eyed comparison of qigong, tai chi, and western yoga, plus a deep dive into the “hot yoga detox” myth. Sweat carries negligible toxins; your liver and kidneys do the real work. Active heat plus strain drives sympathetic stress, while calm sauna time can help you relax. The takeaway is practical and compassionate: regulate before you ramp up. Embrace consistency before intensity. Protect joint integrity before chasing aesthetics. Cultivate energy instead of burning it out, then bridge back to resistance bands, bodyweight work, and eventually heavier lifts when recovery is reliable. If you’ve felt pushed, shamed, or confused by one-size-fits-all advice, consider this your reset. You can be strong without breaking yourself, and you can feel calm without giving up progress. Subscribe, share with a friend who needs this, and leave a quick review—what’s one fitness myth you’re ready to retire? Support the show Please rate & review my podcast with a few kind words on Apple or Spotify. Subscribe wherever you listen, share this episode with a friend, and follow me below. This truly gives back & helps me keep bringing amazing guests & topics every week. Instagram: https://www.instagram.com/sandyknutrition/ Facebook Page: https://www.facebook.com/sandyknutrition TikTok: https://www.tiktok.com/@sandyknutrition YouTube: https://www.youtube.com/channel/UCIh48ov-SgbSUXsVeLL2qAg Rumble: https://rumble.com/c/c-5461001 Linkedin: https://www.linkedin.com/in/sandyknutrition/ Substack: https://sandykruse.substack.com/ Podcast Website: https://sandykruse.ca