By Dr. Onyx, MD PhD
Integrative Physician-Scientist | Hormone Health Advocate | Longevity Researcher

“There’s a myth that once you hit a certain age, your best days are behind you. As a doctor who lives and breathes evidence-based wellness, I can tell you—it’s just that: a myth.”

Reclaiming Strength in Perimenopause

By the time I was 49, I had spent decades committed to fitness, but like many women, perimenopause hit me like a silent wrecking ball. I gained 15 pounds despite working out. My joints were sore, my sleep disrupted, my recovery lagging, and my hormones in flux. I knew something had to change.

This wasn’t just about aesthetics. It was about agency, vitality, and longevity.

So I did what I do best: I researched, tested, and transformed. And what came out of that chapter wasn’t just a leaner body, it was a new life rhythm built on sustainable strength, hormonal harmony, and resilience.

Here’s what worked and what science supports.

My Menopause-Focused Fitness Routine at 49

1. Swapped HIIT & Running for Smart Strength Training

Intense CrossFit workouts and long-distance running no longer served me. My cortisol was spiking, inflammation rising. I shifted to progressive overload strength training, focusing on joint-friendly, muscle-building resistance movements.

I now train 4–5 days per week, alternating:

• Upper Body Splits:

  • Shoulders

  • Chest & Triceps

  • Back & Biceps

• Lower Body Splits:

  • Glutes & Hamstrings (2x/week)

  • Glutes, Quads & Calves

Why it works: Resistance training protects bone density, increases insulin sensitivity, supports lean muscle mass (which naturally declines with age), and balances estrogen/progesterone interplay in perimenopause.

2. Prioritized Walking for Active Recovery & Hormonal Balance

Instead of pounding pavement, I began walking 30–50 minutes daily post-lift, averaging 10,000–12,000 steps/day.

Walking helped:

• Reduce cortisol

• Improve insulin sensitivity

• Encourage parasympathetic recovery

• Maintain NEAT (non-exercise activity thermogenesis)

In summer, I hike with my partner to double down on movement and joy.

3. Dialed in Nutrition for Muscle & Metabolism

I increased my daily protein intake to 130g, based on body composition and satiety needs. I reduced alcohol entirely—a powerful hormone disruptor—and focused on:

• High-quality lean protein

• Plenty of fiber-rich greens

• Anti-inflammatory fats

• Staying in a moderate caloric deficit

Pro tip: I often recommend Casa de Sante's Menopause Supplements to my patients seeking gut-friendly, hormone-supportive options during midlife.

The Mindset Shifts That Changed Everything

Training your body at 50+ starts with training your mind. These three mindset pivots changed my trajectory—and they can change yours.

1. I Rejected the “Too Late” Narrative

Let’s be clear: aging is inevitable. Decline is not.
At 49, I chose to rewrite my story. Within months, I lost 15lbs and rebuilt my strength—not by chasing youth, but by embracing longevity.

2. I Committed to Consistency Over Intensity

Forget perfection. My success came from showing up every single day, even if imperfectly. My non-negotiables became:

• Strength train

• Walk

• Eat whole, balanced meals

They’re not chores—they’re my baseline for feeling good.

3. I Practiced Radical Patience

Results don’t happen overnight—especially in perimenopause.
Muscle growth, hormonal recalibration, and fat loss require time, trust, and nutrition. The scale may move slowly, but body recomposition happens if you stay consistent.

Final Thoughts from Dr. Onyx

Today, I feel stronger, leaner, more energized—and more empowered than I did at 31.

This is not a fluke.
It’s physiology, applied with wisdom and care.

Strength training is medicine.
Walking is therapy.
Nutrition is your hormonal ally.
And your mindset is the most powerful supplement of all.

If you’re in perimenopause or postmenopause and feel stuck, remember:
📌 It’s not too late.
📌 You’re not broken.
📌 You’re entering your prime—with the right tools.

Dr. Onyx’s Top Pick for Midlife Fitness:

Casa de Sante Menopause Supplements – Great for gut health, hormone-friendly, and essential for muscle recovery.

Need help crafting your own midlife fitness plan?

Book a call with DrOnyxMDPhD and stay tuned, Dr. Onyx is developing programs tailored for women over 40 who want to reclaim their strength, vitality, and joy.

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