Episode Details

In this episode of The Athletes Compass, Dr. Rebecca Robinson breaks down one of the most overlooked areas in endurance sports: women’s health across the lifespan, with a focus on perimenopause and menopause. Drawing from her experience as both a sports medicine physician and competitive marathoner, she explains how hormonal changes impact performance, recovery, and overall health—and why decline is not inevitable. The conversation covers fertility myths, training adaptations, nutrition strategies, strength training, and the importance of listening to your body. Ultimately, this episode reframes aging as an opportunity to evolve your training, not limit it.

Key Takeaways

• Performance decline is not fixed—many women are peaking into their 40s and beyond.
• Overtraining and low energy availability can temporarily affect fertility, but long-term damage is unlikely.
• Estrogen plays a major role in bone health, cardiovascular protection, and recovery.
• Strength training becomes essential for maintaining muscle, bone density, and balance.
• Recovery, sleep, and fueling (especially carbs + protein) are more important than ever.
• Fasted training may increase stress and is generally not recommended for women.
• Hormone Replacement Therapy (HRT) should be individualized—not a blanket solution.
• Symptoms like fatigue, brain fog, and poor sleep can mimic overtraining.
• Listening to your body is the most powerful coaching and training tool.
• Enjoyment and community are critical for long-term athletic success.

• Dr. Rebecca Robinson
• Paul Warloski - Simple Endurance Coaching
• Marjaana Rakai | Nordic Performance Lab