Why Your Tendons Get Injured in Perimenopause (and How to Reverse It) with Dr. Keith Baar

If you’re a woman lifting weights, your muscles aren’t the only tissue adapting. Your tendons and ligaments are training right alongside them, and they respond to load very differently. Dr. Keith Baar is a professor of physiology at UC Davis and head of the Functional Molecular Biology Laboratory. He joins Dr. Stephanie Estima for a deep dive into tendon and ligament science. Whether you’re trying to stay injury-free as you build strength or you’re frustrated and want a smarter way back from an injury, this conversation gives you a framework for both. **OUR SPONSORS** LMNT  - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/Better OXFORD HEALTHSPAN - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code **DrStephanie.** ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save 15% at https://oneskin.co/better with code **BETTER**. ALGAECAL - You can try AlgaeCal Collagen and get a special discount off their first purchase through our special offer. Go to: https://drstephanieestima.com/algaecal TIMELINE - When you purchase a one-month supply of Mitopure® Gummies, you'll receive a FREE discovery size Mitopure® Firming Serum. Go to https://timeline.com/estimabundle **TOPICS COVERED** - Tendon and ligament injury prevention for women who lift - Why lifting heavy isn’t always best for tendon health - Low-load, long-duration (3LD) isometrics explained - The 10-minute tendon training window and 6 to 8 hour recovery gap - Isometric exercises for tendinopathy and injury rehab - Overcoming vs. yielding isometrics - Why RICE and rest can backfire after a tendon injury - Tendon structure: stiffer near bone, softer near muscle - Estrogen, testosterone, and sex differences in ACL and muscle injuries - Birth control, menopause hormone therapy, and tendon health - Flat shoes vs. heels and knee osteoarthritis - BPC-157, peptides, whey, and collagen for tendon health **RESOURCES MENTIONED** - Sinewus https://sinewus.com - Keith’s UC Davis faculty page: https://health.ucdavis.edu/basic-sciences/physiology/team/faculty/baar - Effect of Estrogen on Musculoskeletal Performance and Injury Risk  https://pubmed.ncbi.nlm.nih.gov/30697162/ - Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy https://pubmed.ncbi.nlm.nih.gov/30299199/ - Effects of Different Loading Programs on Finger Strength in Rock Climbers https://pubmed.ncbi.nlm.nih.gov/39560837/ - Effects of stress shielding on the mechanical properties of rabbit patellar tendon https://pubmed.ncbi.nlm.nih.gov/8445894/ - The R.I.C.E Protocol is a MYTH: A Review and Recommendations https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/ - Effects of high heel wear and increased weight on the knee during walking https://pubmed.ncbi.nlm.nih.gov/25532875/ - Relationship between knee joint laxity and knee joint mechanics during the menstrual cycle https://pubmed.ncbi.nlm.nih.gov/18728055/ - Effect of low-repetition jump training on bone mineral density in young women https://pubmed.ncbi.nlm.nih.gov/16269526/ **BIO** Dr. Keith Baar is a distinguished professor and the head of the Functional Molecular Biology Laboratory at the University of California, Davis. With a Ph.D. in Physiology and Biophysics, Dr. Baar has dedicated his career to the intricate study of muscle development and adaptation. His research primarily focuses on understanding the molecular mechanisms behind muscle growth, repair, and the maintenance of muscle mass and function. \*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\** P.S. When you're ready, here are two ways Dr. Stephanie can help you: **Subscribe:** *The Mini Pause* — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife. **Build Muscle:** *LIFT* — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.