Exercise After 40: Hormonal Changes, Injury & Fitness Tips (Part 1) | Dr. Mindy Pelz

Summary

Dr. Mindy Pelz discusses how changing hormones may affect exercise and injury risk as women age. She describes age 40 as a rough marker for hormonal changes, noting that estrogen generally declines with age and, in her account, collagen and creatine do as well. She argues that continuing the same exercise routine without adapting it or paying attention to these nutrients may make some women more prone to injury.

Pelz says hormone therapy is a personal decision to discuss with a doctor; the video focuses on lifestyle.

Key Strategies and Advice

• Include varied types of exercise: Incorporate strength training, balance work, and endurance rather than relying on a single activity.
• Adapt training and avoid overuse: Consider cross-training as the body changes, especially if you exercise frequently or experience recurring injuries.
• Strength train progressively: Pelz describes a general approach discussed by experts on her podcast: three sets of up to roughly eight challenging repetitions. Individual ability and safety matter.
• Pay attention to collagen and creatine: Pelz recommends getting these nutrients through food or supplements, saying they may be relevant to joint health and muscle strength. Consult a qualified health professional before taking supplements.
• For hip or joint concerns: In response to a viewer, she suggests cross-training, yoga, squatting, and keeping the hips mobile. A healthcare professional should assess new or persistent joint pain.
• Choose fats thoughtfully: Pelz advises limiting oils such as canola, cottonseed, vegetable, and soybean oils, and using oils such as olive, avocado, sesame, MCT, or coconut instead. She also mentions fish-oil supplements. These are her recommendations, not individualized medical guidance.
• For questions about carbohydrates and cycle health: Pelz suggests trying sweet potatoes, berries, green apples, vegetables, and protein. She also recommends discussing a hemoglobin A1C test with a clinician if insulin resistance may be a concern.
• Fasting and exercise: Pelz says the topic raises questions, including for men, but does not provide a specific fasting-and-exercise method in this segment.

Presenters and Sources

• Presenter: Dr. Mindy Pelz
• Source mentioned: Pelz’s forthcoming book, Age Like a Girl
• Other sources: Pelz refers generally to experts interviewed on her podcast but does not name them in this segment.