Episode 37: Keep Calm and Menopause On!
In this episode of Training Age, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) open up about their own journeys through perimenopause, using humor, honesty, and personal stories to break the silence surrounding menopause. From early memories shaped by cultural taboos to their current experiences with hormone shifts and changing bodies, Heather and Valerie aim to reframe menopause as a natural—and even empowering—phase of life.
They reflect on how previous generations, like Heather’s mother, navigated menopause and hormone therapy, and how those stories shape the way they parent and approach aging today. With an emphasis on strength training, nutrition, and sustainable wellness, they push back on the quick-fix solutions often marketed to women at this stage.
This episode also explores how open conversations across generations can create space for support, empathy, and better-informed decisions. Whether you’re in the thick of it or just curious about what’s ahead, this conversation offers practical tools and a fresh perspective for embracing the menopause journey with confidence.
Episode Summary
(0:00:10) – Navigating Menopause With Confidence (11 min)
Heather and Valerie open the episode with a candid discussion about their personal experiences in perimenopause, emphasizing that menopause is a natural life transition—not a disease. They explore how cultural attitudes shape our understanding of aging and advocate for reducing stigma through honest conversation. With empathy and encouragement, they offer a hopeful perspective on managing menopause with confidence and self-advocacy.
(0:11:29) – Breaking the Silence Around Menopause (4 min)
The conversation turns to how menopause and menstruation were (or weren’t) discussed growing up, and how that silence shaped their views. Heather reflects on her mother’s hysterectomy and hormone therapy, underscoring the power of intergenerational storytelling. They share how they’re working to create more open, informed conversations about hormones and health with their own children.
(0:15:31) – Learning From Family Experiences (5 min)
Heather and Valerie dive deeper into the value of family conversations around menopause, particularly with mothers whose experiences can shed light on what to expect. From hormone therapy to medical interventions, they highlight how empathy, support, and storytelling can provide perspective and preparation for the journey ahead.
(0:20:21) – Understanding the Menopause Transition (13 min)
This chapter breaks down the stages of menopause—from premenopause to perimenopause—and the common symptoms that arise. Heather and Valerie share personal experiences and stress the importance of personalized healthcare, especially when considering hormone therapy. They encourage listeners to be proactive and informed in their conversations with medical providers.
(0:33:46) – Fitness and Body Composition Changes (5 min)
As hormone levels shift, so does body composition. Heather and Valerie discuss the decline in muscle mass and the increase in visceral fat that often comes with menopause. They emphasize the role of strength training, balanced nutrition, and daily activity as sustainable tools to support health and well-being, cautioning against online gimmicks and quick-fix diets.
(0:38:50) – Nutrition, Movement, and the Basics (12 min)
In a world of overwhelming wellness advice, this chapter returns to the basics. Heather and Valerie focus on the value of strength training, consistent movement, and prioritizing protein—especially for muscle retention. They share practical tips for incorporating protein into daily routines and encourage listeners to avoid extremes and stick with sustainable habits.
(0:50:57) – Tools and Resources for Menopause Support (6 min)
The episode closes with a guide to helpful menopause resources, from telehealth services to online communities. Heather and Valerie name trusted sites like menopause.org, myalloy.com, and joinmidi.com, and reflect on their own experiences with hormone therapy. They remind listeners that while support tools are valuable, the foundations of strength training, movement, and good nutrition remain key.