Watch: Nisha Millet's Strength Training Advice For Women Over 40

In our recent episode of RuleBreaker with host Shaili Chopra, former competitive swimmer and fitness advocate Nisha Millet shared valuable insights on the often neglected aspect of women's health: muscle mass. Millet emphasised the significance of focusing on muscle health rather than fixating solely on weight, especially as women approach their 40s and beyond.

The Perils of Perimenopause and Physical Changes

Millet candidly discussed her personal experience with perimenopause, which began unexpectedly at the age of 41. She described the sudden onset of symptoms such as hot flashes, body aches, and changes in eyesight, highlighting the profound impact these changes had on her life. Despite being physically fit, Millet found herself facing a multitude of challenges associated with perimenopause, a topic often shrouded in silence and misconception.

Acknowledging the lack of open discourse surrounding perimenopause, Millet stressed the importance of addressing this phase of life openly and without stigma. She recounted how many people expressed surprise at her experience, assuming that her fitness level would shield her from such symptoms. However, Millet emphasised that perimenopause is a natural transition that affects all women, regardless of their fitness regimen.

She says, "You feel like, you know, everything about you has changed. And nobody talks about it right? It’s almost like a bad word. And so many people are whispering to me like “oh my god are you going through perimenopause? How come? We thought you’re fit” and I said, “It has nothing to do with it.”

The Power of Prioritizing Sleep and Strength Training

Millet shared her strategies for managing perimenopause symptoms and maintaining overall health and vitality. Central to her approach is prioritizing adequate sleep, aiming for 7 to 8 hours each night. She revealed her use of a Garmin tracker not for tracking steps, but rather to monitor her sleep patterns and ensure sufficient rest.

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Embracing Strength Training as a Game Changer

Highlighting the transformative benefits of strength training, Millet encouraged women to incorporate this form of exercise into their fitness routine. While cardio is undoubtedly beneficial for cardiovascular health, Millet emphasized the importance of resistance training under the guidance of a certified trainer. She also confronted the misconception that lifting weights will make women bulky, emphasizing instead the positive impact on muscle tone, metabolism, and overall well-being.

Nisha Millet's candid discussion on The Rule Breaker Show sheds light on the often overlooked aspects of women's health, particularly the importance of muscle mass and the challenges of perimenopause. Her personal journey serves as a reminder that prioritizing strength training and sleep can be transformative in navigating this phase of life. By breaking the silence surrounding perimenopause and embracing holistic approaches to health and fitness, women can empower themselves to thrive at every stage of life.