Parva Regina
Fitness
Muscle, bone and heart fitness are some of the best-studied tools for aging well. Here’s how to train for them from your mid-30s on, with routines you can actually fit into a week.
The first articles in this section are on their way. In the meantime, here’s what’s new:
Supplements · Oct 28, 2026
Creatine for women over 40: what the research actually shows
Does creatine help women over 40 with muscle, bone or brain? What the human trials found, the doses they tested, and the honest bottom line.
Human trial
Latest Research · Oct 28, 2026
Menopause brings abrupt changes in bone, liver and blood fats, huge study finds
A Nature Medicine study of 300 million lab tests from over a million women found a sudden shift at the final period, with hormones changing 12-15 years earlier.
Human observational
What you’ll find here
- Strength training for muscle and bone, including around menopause
- VO2 max, zone 2 and cardio that fits a busy week
- Daily routines you can do at home in 20 minutes
- How much activity official guidelines recommend, and how to build up to it
Every article links the studies behind it and labels how strong the evidence is. How we work.
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