Menofitt

Menofitt NASM Certified Nutrition Coach with 7 years experience monitoring my own health and fitness journey.

05/18/2026

Happy Monday!

In a world of instant gratification, you can’t buy muscle. You need to build it. Your future self will thank you!

04/29/2026

Understanding my hormone levels post menopause has been a game changer. There is a difference between feeling fine and feeling your best! is helping me fine tune my hormones!

04/25/2026

Understanding your hormones is a big piece of your health journey! Feeling fine isn’t acceptable to me! has been a game changer to understanding why I’m feeling a certain way! Be your own advocate!

04/23/2026

HRT update for those who are interested!
The more you know! Knowledge is power!

As someone who had a hysterectomy at age 39 and then ovaries removed at 51 I have learned the power of optimal hormones....
04/21/2026

As someone who had a hysterectomy at age 39 and then ovaries removed at 51 I have learned the power of optimal hormones. I have spent a lot of time over the years educating myself on how hormones affect all the organs in our body and how to optimize them
so I can feel my best!

This is my current plan for keeping my hormones optimal!
1. HRT currently on Estrogen, progesterone and testosterone.
2. Monthly blood work to see where my levels are to make sure I am not to high or to low and record my current symptoms. Positive and negative.
3. Protein first thing in the morning. This is crucial post menopause. It helps keep your blood sugar stable throughout the day.
4. Keeping my meals balanced with protein, carbs and fats.
5. Morning sunlight or red light therapy. Helps set your circadian rhythm.
6. Strength training 4-5x a week helps build and maintain muscle. Supports metabolism and insulin sensitivity.
7. Daily walks- helps reduce anxiety, weight management. Improves focus and concentration.
8. Gut health. Minimal gluten and dairy and increased fiber.

I started my hormone optimization journey 6 years ago and it has changed my health in so many ways. I am healthier at 53 than I was at 43!

If you have questions about hormones or this resonates please comment or 🫶

I got the sweetest compliment at the gym the other day. The girl said “you look amazing and have so much muscle. That’s ...
04/03/2026

I got the sweetest compliment at the gym the other day.
The girl said “you look amazing and have so much muscle. That’s not easy for women in their 50’s to accomplish, but I see you hear everyday being consistent”

First- women don’t compliment each other enough. I’ve been guilty of this and I’m working on changing that.
I appreciated her willingness to compliment me and take notice of my hard work it really meant a lot to me!

Second- she was right. It’s not easy to put on muscle as you age. It does not happen over night. I have to fight for every bit of muscle that I have gained and work hard to hold onto what I have.
Building muscle as you age requires a plan. It’s not just lifting weights, it’s what you eat, it’s how much sleep you get and your rest and recovery.
You can’t do random workouts. You have to follow a progressive overload training program for at least 6-8 weeks.
The only way you will achieve the results you want is with consistency. I have been lifting for 10+ years and there are times when I feel lean and jacked and other times I feel soft. Our bodies are constantly experiencing change. We need to learn to work with our bodies through it!

Follow me for more muscle building tips as you age!

Happy Friday!

01/30/2026

Balance training is crucial as we age. Falls are the number 1 cause of injury as we age.
As we age reaction time changes and muscles don’t fire as quickly.
Balance training improves
Coordination
Reflex speed
It helps your ability to catch yourself before a fall happens.

Menopause accelerates muscle and bone loss.
Estrogen plays a role in muscle strength, bone density and neuromuscular control.
When estrogen drops we lose power and stability faster.Balance training helps protect against hip fractures and fractures from falls by improving control and joint awareness.

I incorporate balance training between my lifting sets at the gym but you can do it anywhere like says in the video!

An easy tip for improving longevity!

Same woman.Very different season of life.Perimenopause wrecked my sleep, spiked my stress, and changed how my body respo...
01/29/2026

Same woman.
Very different season of life.

Perimenopause wrecked my sleep, spiked my stress, and changed how my body responded to food and training. I was guessing, under-fueling, and feeling bad about myself.

Post-menopause, everything shifted when I stopped doing random workouts and started training and eating enough protein and fiber. Managing my hormones was a game changer.

If your old approach isn’t working anymore, it doesn’t mean you’re broken.

It means your body has changed — and your strategy needs to change too.

💬 Does this feel familiar?

01/27/2026

How to support your metabolism in menopause 👇

If you’re in your 40s or 50s and feel like your body suddenly stopped responding, this is important to hear:

Your metabolism didn’t break.
Menopause changes how your body uses fuel, preserves muscle, and responds to stress.

That’s why:
• Eating less often backfires
• Endless cardio stops working
• Fat shows up in new places

What your metabolism needs now isn’t punishment — it’s support:
✔ Strength training
✔ Enough protein
✔ Recovery
✔ Consistency over extremes

Menopause isn’t the end of feeling strong.
It’s the start of training differently.

💾 Save this if you’re 40+
💬 Comment “METABOLISM” if this explains what you’ve been feeling
➡️ Follow for hormone-smart strength & nutrition

I spent too long thinking something was wrong with my body or thinking well this is what happens as you age! When in rea...
01/26/2026

I spent too long thinking something was wrong with my body or thinking well this is what happens as you age! When in reality my body was just changing due to hormones (hello perimenopause)
If you are in your 40’s and suddenly nothing works the way it used to this post is for you.

Comment “40” if you can relate!
Save this post!
Follow for hormone smart strength and nutrition guidance!

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