076 | Strength Training and Menopause: What Every Woman Over 30 Must Know

Menopause doesn't mean your best years are behind you—but it does mean your body needs a different approach. In this powerful conversation, host Morgan Ekovich sits down with Polly Swingle, a licensed physical therapist with 39 years of experience, to break down the real changes happening in women's bodies during perimenopause and menopause—and what to do about them.Polly, who is also a yoga instructor for 15 years and currently pursuing her Pilates certification at age 62, shares evidence-based strategies for combating muscle loss, bone density decline, joint pain, fat distribution changes, and mood disruptions. This isn't about accepting aging as decline—it's about understanding that your body is asking to be used differently.If you've noticed your metabolism slowing down, strength decreasing, or body composition changing despite eating less and exercising more, this episode will transform how you think about fitness, nutrition, and aging. Polly explains why strength training is the "new medicine" for women, why cardio alone isn't enough, and how much protein you really need to support muscle growth.Whether you're in your 30s and want to prevent future issues, navigating perimenopause symptoms, or already postmenopausal, this conversation offers practical, actionable advice from someone who has both personally experienced these changes and professionally guided thousands of women through them.WHAT LISTENERS WILL LEARN:✅ Why muscle loss begins in your 30s (not your 50s) ✅ Understanding osteopenia vs osteoporosis ✅ How to naturally reduce or eliminate hot flashes✅ Protein requirements for muscle building: How much women actually need ✅ Fat distribution changes explained✅ How decreasing estrogen and testosterone affect muscles, bones, joints, mood, and cognition✅ Joint pain and inflammation management✅Understanding the cognitive impacts of hormonal shifts and how exercise helps✅ How Yoga and Pilates support pelvic floor health, flexibility, core stability, and nervous system regulation✅ Recovery and sleep hygiene: ✅ Why following age-appropriate experts and finding supportive groups matters for long-term success✅ How to reframe menopause Resources & Links:🔹The Recovery Project website🔹Instagram: @recoveryproject🔹Facebook: The Recovery Project🔹Podcast: Evidence to Excellence: News in Neuroplasticity🔹010 | Empowering Women's Health: Holistic Solutions for Pelvic Pain and Incontinence🔹037 | Sleep Strategies for Busy Brains: Expert Tips to Fall Asleep Faster🔹038 | Mastering Middle-of-the-Night Insomnia: Practical Strategies for Quality Sleep🔹069 | How to Stay Consistent at the Gym All Year Long: A Realistic Fitness Plan for Working Women in 2026🔹Join the 90-Day Kickstart Program: Customized strength training + nutrition baseline + habit building + weekly accountability. Only 3 spots available this month! Email "KICKSTART" to: [email protected] 🔹Stay updated! Join our Email List🔹Have an idea for an episode? Send us a message!