As women move through perimenopause and menopause, hormonal changes—especially the drop in estrogen—can impact everything from metabolism and muscle mass to mood and motivation. One of the most powerful tools we have to counter these effects is Sprint Interval Training (SIT): short, intense bursts of effort followed by recovery.
Creatine is a naturally occurring compound found in small amounts in certain foods, particularly meat and fish. It is also synthesized in the body from amino acids. Creatine plays a crucial role in the production of cellular energy—especially in muscles, by replenishing adenosine triphosphate (ATP), the primary energy carrier in the body. Creatine is one of the most well researched and effective supplements for enhancing physical performance, particularly for short bursts of high intensity effort.
In recent years, wearing a weighted vest has become quite popular especially in functional medicine circles. I actually just purchased a weighted vest myself to wear around the house and to wear while running and doing strength training at home. There are several options out there but a good rule of thumb is to begin with a weighted vest that is about 5-10% of your body weight and work up slowly. This may mean investing (pun intended!) in several weighted vests or purchasing a vest you can add weight to (usually in 2 lb increments). I have recommended weighted vests to many patients including my own father who is working to increase bone density and prevent bone loss. Wearing a weighted vest is an efficient way to increase gains, primarily in the realm of fitness and physical performance.