The Menopause Hour - Episode -9 Bone Health & Fitness During Menopause
Podcast

The Menopause Hour with Winona: Bone Health & Fitness During Menopause - Episode #9

Published: March, 2025

Dr. Cathleen Brown

Featured Physician

Cathleen M. Brown

Host

Brooke Mathews

Episode #9 of The Menopause Hour with Winona is a replay of a live Ask the Experts Q&A, hosted by Brooke Mathews and featuring Winona Chief Medical Officer Dr. Michael Green, Medical Director Dr. Cathleen Brown, and guest fitness expert Erika Shannon Hathaway.

The experts explained why strength training matters during menopause and addressed common myths about weightlifting. They also answered listener questions about HRT-related weight gain, bone density, and when to start hormone therapy. This episode is a valuable listen for anyone building a fitness routine during this life stage.


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Episode Details

  • Podcast: The Menopause Hour with Winona

  • Episode Number: 9

  • Episode Title: Episode #9: Bone Health & Fitness During Menopause

  • Host: Brooke Mathews

  • Featured Physicians: Dr. Cathleen Brown & Dr. Michael Green

  • Guest: Erika Shannon Hathaway (Perimenopause/Menopause Coach & Fitness Expert)

  • Published Date: March 21, 2025

  • Episode Duration: 57 mins

  • Format: Menopause Q&A

  • Main Topics: Strength training & bone health, HRT myths, Weight management

About The Menopause Hour with Winona Podcast

The Menopause Hour with Winona is a health and wellness podcast featuring Winona Chief Medical Officer Dr. Michael Green and Medical Director Dr. Cathleen Brown. Each episode brings listeners candid, expert-led conversations that answer the menopause questions many women never get to ask their own physicians.

The show combines live Q&A sessions, doctor-to-doctor dialogues, and real patient stories to cover the full spectrum of the menopause transition. By discussing symptoms, treatment options, and the underlying science, the podcast aims to help women feel informed and confident rather than confused or dismissed during these transitional years.

Visit The Menopause Hour on Buzzsprout.

About This Episode

This episode revisits a live Ask the Experts session featuring guest fitness expert Erika Shannon Hathaway alongside Winona’s Dr. Green and Dr. Brown. Erika, a certified menopause coach and Winona patient herself, walked listeners through why strength training becomes especially important during the menopause transition and pushes back on the myth that lifting heavier weights will cause women to "bulk up."The conversation also included audience questions about temporary weight gain after starting HRT, how often to reassess your estrogen dose, getting a baseline DEXA scan for bone health, and how to start strength training without feeling intimidated at the gym. The episode is a practical, supportive listen for anyone wanting a realistic plan for maintaining their physical health during menopause and beyond.

RSVP here to join our next Menopause Q&A.

Topics Covered

  • Why strength training becomes especially important during menopause

  • Debunking the myth that lifting weights will cause women to "bulk up"

  • The connection between estrogen loss, muscle mass, and bone density

  • Getting started with strength training without gym intimidation

  • Temporary weight gain and bloating after starting HRT

  • How often estrogen doses typically need to be adjusted

  • Getting a baseline DEXA scan at age 50

  • The role of estrogen and progesterone in bone health

  • Yoga, Pilates, and other activities that count as strength or isometric training

  • Recognizing perimenopause symptoms vs. other causes (like the flu)

  • Why DHEA safety concerns online often don't apply to prescribed low doses

  • When to start HRT if you're not experiencing classic symptoms yet

Key Takeaways

Erika Shannon Hathaway noted that muscle loss accelerates after age 50, and declining estrogen makes it harder to maintain lean muscle without resistance exercise. Regular strength training helps maintain muscle mass and bone density even as hormone levels decrease.

Lifting heavier weights won't cause women to "bulk up"

Dr. Green and Erika both pushed back on the common misconception that resistance training leads to a bulky physique. They explained that visible muscle gain of that kind doesn't happen without years of deliberate, intense effort.

Weight fluctuations after starting HRT are typically temporary

Dr. Brown explained that initiating hormone therapy can cause water retention and changes in digestion early on. Weight-related benefits tend to show up later after hormone levels reach a steady state in the blood.

A baseline DEXA scan at 50 is standard guidance

Dr. Brown recommended getting a baseline bone density scan at age 50. The frequency of follow-up scans will be based on the results, with more frequent monitoring indicated if there are already signs of bone loss.

There's no fixed rule for when to start HRT

Dr. Green and Dr. Brown agreed that starting HRT while symptoms are still mild can be beneficial, but using it purely as a preventive measure with no symptoms at all may not have the same risk-benefit profile. The right timing depends on an individual’s age, symptom severity, and medical history.


Cathleen M. Brown

Dr. Cathleen M. Brown

Obstetrics & Gynecology

Dr. Cathleen Brown is a menopause specialist and physician with Winona. She brings a physician’s perspective to menopause, perimenopause, hormone changes, symptom care, and treatment options during midlife.

At Winona, Dr. Brown helps women better understand symptoms, health history, hormone changes, and when physician-reviewed care may be appropriate.

Meet Dr. Cathleen M. Brown

Watch or Listen to the Episode

Watch the full conversation with Dr. Cathleen M. Brown on
The Menopause Hour with Winona with Brooke Mathews.

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About Winona

Winona is a physician-led telehealth company focused on menopause and perimenopause care. Its board-certified physicians help women understand symptoms such as hot flashes, night sweats, sleep disruption, mood changes, brain fog, vaginal dryness, intimacy issues, weight changes, hair thinning, and joint discomfort.

When appropriate, Winona offers personalized treatment plans that may include hormone replacement therapy, bioidentical HRT, estrogen, progesterone, vaginal estrogen, and non-hormonal options. Winona also provides education and community support for women navigating hormone changes, menopause symptoms, perimenopause, and postmenopause.

To learn more, get started with Winona.

Get Physician-Led Menopause Care

Winona helps women access menopause and perimenopause care from home. Start with a short health questionnaire, and a board-certified physician will review your symptoms, health history, and treatment options.

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