10/18/2025
Today is World Menopause Day — and I want to talk about something that deserves way more love and understanding:
How training, nutrition, and recovery need to shift through perimenopause and postmenopause.
If your workouts feel harder, your sleep is off, or your body feels different lately… you’re not broken. You’re not lazy. You’re not doing anything wrong.
Your hormones are shifting — and your body just needs a new playbook.📘
PERI vs. POST - the difference:
PERIMENOPAUSE: when estrogen and progesterone start fluctuating, sometimes dramatically. Your cycle might become irregular, and so can your energy, mood, and recovery.
POSTMENOPAUSE: begins once you’ve gone 12 months without a period. Your hormones stabilize at lower levels, and while that means fewer wild fluctuations, it also means less of estrogen’s protective benefits on muscle, bone, and brain health.
Simply put:
Perimenopause = unpredictable → focus on consistency and structure
Postmenopause = stable → focus on stimulus and support
So what's the game plan?!
🏋️♀️Training During Perimenopause
If you’re active, this phase is all about working with your body’s fluctuations.
1. Lift HEAVY and lift intentionally. Think deadlifts, squats, presses — 3–6 reps, 2–4 sets.
2. Add HIIT (ESPECIALLY S.I.T's a.k.a sprint interval training) 1–2x/week. Short, intense bursts boost metabolism, brain health, and mood.
3. Include impact work. Small hops, skips, or plyo drills support bone density.
4. Stay consistent, even when energy dips. Modify intensity, not effort.
5. Add some grace to your goals. Doing something and changing things here and there beats “all or nothing.”
☑️THE WHOLE GOAL: Build and protect muscle, balance metabolism, and prioritize recovery.
💪 Training During Postmenopause
Once your hormones stabilize, your goal shifts to maintaining muscle, mobility, and bone health.
1. Keep lifting heavy — but rest more. Your recovery time is longer now.
2. Focus on power and mobility. Explosive lifts, yoga, or dynamic stretching keep your body responsive and strong.
3. Stay social and structured. Group training and accountability go a long way.
☑️THE WHOLE GOAL: Maintain strength, prevent decline, and stay active for life.
🍽Nutrition Strategies:
Fueling right is what makes all the difference.
🍓In Perimenopause:
1. Protein first (35–40g per meal).
2. Get carbs mostly from fruits/veggies; time starches around workouts.
3.Train fed, not fasted — it improves performance, recovery, and sleep.
4. Support sleep with magnesium and calming bedtime routines.
🍎In Postmenopause:
1. Keep protein high (~1g per pound of body weight).
2. Add omega-3s, vitamin D, and creatine.
3. Eat colorfully — consume plant foods a week for gut and hormone health.
Remember: appetite might drop, but fuel matters more than ever.
Always: hydrate, limit alcohol, and choose nutrient-dense whole foods.
Menopause isn’t the end of strength — it’s the perfect opportunity to reinvent it! 👊
By learning how to adjust your training, fueling, and recovery, you can unlock a new level of vitality and confidence that supports your body AND your goals.
