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Support perimenopause with strength training, high-protein nutrition (0.54–0.91g/lb), and stress relief. Boost energy, health, and balance!
Perimenopause can bring big changes—hot flashes, fatigue, weight shifts—but understanding the why behind what helps can empower you to take charge of this phase. Here’s how you can thrive:
1️⃣ Workout Tip: Prioritize Strength Training
Why it works:
Hormonal changes during perimenopause, especially a drop in estrogen, lead to loss of muscle mass and reduced bone density (hello, osteoporosis risk 😬). Strength training stimulates muscle growth and bone remodeling, counteracting these effects.
- Include compound movements like squats and deadlifts to engage multiple muscle groups.
- Strength training also boosts your resting metabolic rate, helping with weight management as metabolism slows.
2️⃣ Nutrition Tip: Boost Protein Intake
Why it works:
Declining estrogen affects your body’s ability to maintain muscle mass and regulate metabolism. Protein provides the building blocks (amino acids) your muscles need to repair and grow.
- Aim for 0.54–0.91g of protein per pound of body weight daily.
- For example, if you weigh 150 lbs, that’s 81–137g of protein per day,
- Foods rich in protein also increase satiety, helping manage hunger and prevent weight gain.
- Pair it with calcium-rich foods to support bone health, as estrogen’s protective effect on bones decreases during this time.
3️⃣ Lifestyle Tips: Sleep & Stress Management
Why it works:
Hormonal fluctuations can throw your cortisol levels (stress hormone) out of whack, which in turn disrupts your sleep and can increase belly fat. Chronic stress also exacerbates hormonal imbalance.
- Prioritizing sleep regulates your hormones, supports recovery, and improves mood.
- Stress management, like meditation or yoga, helps lower cortisol and keeps your nervous system balanced, making your body more resilient to hormonal changes.
The science is clear: Strengthen your muscles, fuel your body with the right nutrients, and protect your mental and physical recovery for a smoother perimenopause journey. 💪✨
Which step will you take today? Start small—your future self will thank you!
💪 Ready to take the next step? Let’s create a plan tailored just for you! Schedule your free consultation here and start thriving today!
