Team - we are continuing down the route of our health and fitness as we age like fine wine and in this wonderful instalment (if I do say so myself) of the blog, we’re talking about perimenopause…
Now before I start, as a man, you might think it's easy for me to give this advice without experiencing it myself, but I have huge respect for those going through this phase. I’m in your corner.
Through my experience of working with hundreds of women navigating perimenopause and reading numerous papers surrounding the science, I can confidently say I’m here to help guide and support you with the most researched and thought-out intentions.
Perimenopause is a phase of life that many women experience with a mix of confusion and frustration. I say this having coached many women going through this stage.
With changes in hormones like estrogen declining, it can feel like your body is no longer your own. But the good news? While we can’t stop the clock, we can implement simple, effective strategies to feel strong, healthy, and like ourselves again.
Here’s the truth: we won’t look like we did at 20 when we’re 50 - and that’s okay. Aging is inevitable, but taking care of your health can make the journey a lot smoother.Â
Let’s explore practical tips to navigate this phase with confidence.
Focus on Overall Health, Not Just Appearance
It’s easy to fixate on fat loss or how your body has changed over time, but a healthy approach prioritises long-term well-being over quick fixes. Embrace the mindset that this isn’t about turning back the clock but setting up your body to be at its best as it ages.
Foundational Principles for Success
These simple, science-backed strategies can make a significant difference:
Prioritise Protein:Â A high-protein diet helps maintain muscle mass and keeps you fuller for longer. Aim for lean protein sources like chicken, fish, beans, or tofu in every meal.
Create a Moderate Calorie Deficit:Â Forget extreme dieting. If fat loss is your goal, a small calorie deficit is sustainable and effective.
Strength Training Is Key:Â Strength training combats muscle loss (atrophy) and boosts metabolism. Focus on progressive overload by gradually increasing weights or reps.
Go Easy on Cardio:Â While cardio has its benefits, overdoing it can tire out your body and central nervous system (CNS). Instead, prioritise strength training.
Consistency Over Complexity: You don’t need the latest fitness fad or miracle cure. Stick to the basics, and you’ll see results.
Understanding Hormonal Changes
As estrogen declines, it’s natural to experience changes in how your body feels and responds to exercise or diet. Acceptance is important - this phase is a part of life. However, you can mitigate these changes with the right approach:
Boost Metabolism:Â Strength training and maintaining muscle mass are crucial to keep your metabolism humming.
Don’t Overdo It: Avoid excessive fatigue by balancing training and recovery.
Embrace Progress Over Perfection:Â Celebrate small wins along the way.
Further Reading for a Deeper Dive
If you’re looking for more information, here are some excellent resources:
Final Thoughts
Perimenopause may bring change, but it’s also an opportunity to rebuild your relationship with your body. By focusing on sustainable habits, embracing strength training, and being kind to yourself, you can navigate this phase with confidence and resilience.
Remember, you don’t have to do it alone. If you’re feeling lost or overwhelmed, reach out for support - whether it’s through a coach, community, or trusted resources.