Let’s re-write the narrative.

We can admit it, we’re uncomfortable. But rather than focus on discomfort of perimenopause and menopause, let’s consider this season a transition into a beautiful new phase of life, where we can take charge of our health and fitness.

Women of our generation are more often stuck in hormonal mayhem because they feel they have to do MORE. The reality is, we have an opportunity to identify the essentials, and embrace wellness like never before.

Understanding the physiological and cognitive changes in midlife—like hormonal fluctuations and metabolic shifts—can help you make informed choices. As Dr. Stacy Sims and Selene Yeager put it in their book Next Level :

“Just bring your health and training to the next level as you reach this next level of life.”

THE ESSENTIALS :

1. STRENGTH TRAINING

If there’s one non-negotiable for menopause, it’s strength training. Low-repetition, high-intensity strength training is crucial for:

• Combating muscle loss

• Boosting metabolism

• Enhancing bone density

If you’re new to strength training, start gradually and build up. Maintaining muscle mass is directly linked to longevity and overall health, especially during midlife.

2. CORRECT CARDIO

One example of a effective type of cardio workout Sims teaches us is Sprint Interval Training, or SIT.

Sprint Interval Training is a game-changer for our mental, hormonal, and physical health. These short, all-out bursts of exercise followed by recovery periods can:

• Improve body composition (lean muscle vs. fat)

• Boost aerobic fitness

• Enhance metabolic health and insulin sensitivity

• Reduce stress

How to do SIT:

Go all-out (your absolute max effort) for 30 seconds or less, then recover for 2-4 minutes. Start with 2-3 intervals and gradually work up to 8-10 as you get fitter. You can do SIT running, cycling, rowing, or even with gym movements like kettlebell swings. The key is intensity and full recovery between efforts.

A 2019 study showed that just 8 hours of SIT over 8 weeks increased lean mass, decreased fat, and improved aerobic fitness. That’s a massive return on a relatively small time investment!

It’s time to stop overexercising. Classes are wonderful, but we don’t need to go ALL of them. Cardio machines are fantastic, but not for 60 minutes of ruthless exertion. Choose your cardio wisely.

3. NUTRITION TAILORED TO MIDLIFE NEEDS

Protein is your best friend during peri / menopause. “As we age, our bodies become more resistant to the muscle building effects of protein” -Sims. Aim for about 1.0 - 1.2 grams of protein per pound of ideal bodyweight. This helps preserve muscle mass and supports a healthy metabolism.

Important tip:

Now is not the time to experiment with intermittent fasting, as it can lead to muscle breakdown and slow your metabolism. Focus on balanced, protein-rich meals instead. I start each day with LTH Vital Vegan. Add code 362455 to your cart for 20% off subscriptions.

4. RECOVERY

Rejuvenate your entire being ...

• Physical Rest: Stretch, 7- 9. hours of quality sleep.

• Sensory Rest: Unplug. Quiet time.

• Mental Rest: Breath work, books.

• Emotional Rest: Boundaries. Helpful thoughts and words.

• Spiritual Rest: Pray, seek peace, know you're loved.

• Social Rest: A small, life - giving circle.

• Creative Rest: Imagine instead of consume.

I’ll admit, this is my most difficult essential on the list! When you're tempted to skip recovery, remember, muscle grows while you're resting, not while you're exercising, and that your body will react with worsened symptoms if you deny it recovery.

Perimenopause and Menopause are highly individual. Be gracious with yourself. Track your symptoms and adjust your training, nutrition, and recovery accordingly. By tuning into your body and taking best care, you can feel better than ever.

I challenge us to change our inner monologue, commit to the essentials, embrace this new chapter, and discover just how strong, resilient, and vibrant we can be!

It’s not the end, it’s only the beginning.

♡, Breanna

Surprise! The best forms of self - care aren’t trendy, they’re sustainable, tried, and true.

The Power Of Protein : Fueling Your Body Through Perimenopause and Beyond.