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 Tip: 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!

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