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Strategic Exercise (Quality Over Quantity) Exercise prescription in perimenopause needs to change: Strength training priority: 3-4x/week focusing on progressive overload to combat muscle loss Strategic cardio: Less chronic cardio, more HIIT for metabolic benefit without cortisol spike Recovery emphasis: Adequate rest between sessions

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Many of these compounds are found in various vegetables, fruits, grains, or spices, creating the opportunity to use components of our daily diet as effective chemopreventive agents [14]