The FDA Just Removed the Black Box Warning From HRT: What This Means for You

Earlier this week, the FDA removed the black box warning on menopausal hormone replacement therapy (HRT), a change we applaud. Previously, many physicians had been avoiding prescribing HRT due to concerns about breast cancer, blood clots, heart attacks, and strokes. But re-analysis of old data and newer studies have shown that these risks are overstated for many women. At Longevity Maine, we prescribe HRT thoughtfully, offering it to women who may benefit from relief of menopausal symptoms as well as potential benefits for bone strengthening and cognition.

Strength at Midlife

Strength training is one of the most powerful tools for protecting a woman’s health in midlife.

Strength training is one of the most powerful tools midlife women have to protect their health. During perimenopause and menopause, muscle mass naturally declines and metabolic rate can slow—both of which can increase fatigue, weight gain, and a higher risk of injury. Strength training directly counters this by building lean muscle, supporting healthy blood sugar, and improving overall metabolic function.

Muscle is also one of the best “hormone helpers” during this stage of life. As estrogen naturally decreases, strength training provides a mechanical signal your body can still respond to, helping maintain bone density, joint integrity, and the ability to recover from daily stressors. Paired with proper protein intake and, when appropriate, hormone therapy, it becomes a cornerstone for thriving—not just getting by.

And maybe most importantly, strength gives women back a sense of control and capability. When life feels busy, stressful, or unpredictable, these training sessions become an anchor. They boost confidence, increase energy, and support mental health in a way that compounds over time. Even two to three well-structured sessions per week can create meaningful, long-lasting change.

Nutrition Needs Rise in Midlife

In addition to thoughtful HRT assessment and an increased emphasis on strength training, we pay close attention to the nutritional shifts that occur in midlife. As estrogen declines, women experience predictable changes in muscle, bone, and metabolic regulation. During this stage, targeted nutrition becomes one of the most effective tools to preserve strength, energy, and long-term resilience.

Here are the top three areas we prioritize:

Protein: Lower estrogen makes it more difficult to maintain muscle. Consuming 25–35g of protein at meals supports strength, metabolic health, and appetite regulation.

Calcium + Vitamin D: Bone turnover accelerates in midlife. Calcium provides structural support, while vitamin D enhances absorption—together helping slow age-related bone loss and maintain mobility.

Magnesium: This mineral supports muscle recovery, bone formation, sleep, and mood—all of which can shift during the menopause transition.

When women meet these rising needs consistently, they reinforce two pillars of longevity: muscle and bone. Small, daily adjustments create a stronger, more resilient foundation for the decades ahead.