04/30/2025
𝑷𝒆𝒓𝒊𝒎𝒆𝒏𝒐𝒑𝒂𝒖𝒔𝒆 𝒂𝒏𝒅 𝑴𝒆𝒏𝒐𝒑𝒂𝒖𝒔𝒆: 𝑾𝒉𝒂𝒕 𝒌𝒊𝒏𝒅 𝒐𝒇 𝒘𝒐𝒓𝒌𝒐𝒖𝒕𝒔 𝒂𝒏𝒅 𝒏𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏 𝒔𝒉𝒐𝒖𝒍𝒅 𝑰 𝒃𝒆 𝒇𝒐𝒄𝒖𝒔𝒆𝒅 𝒐𝒏? 🩸🚫
💪𝑸&𝑨 𝒘𝒊𝒕𝒉 𝒕𝒉𝒆 𝒕𝒓𝒂𝒊𝒏𝒆𝒓:
Q: Can you predict hormonal changes during perimenopause, or is it just chaos for a few years?
Amie: Unfortunately, it can feel like a bit of a rollercoaster. During perimenopause, the balance between estrogen and progesterone starts shifting — and not always in a predictable way. Some months you may ovulate, others you won’t. That inconsistency can lead to phases of estrogen dominance, followed by more balanced hormone moments.
The best approach? Track how you feel — sleep, energy, mood, symptoms — and adjust your training. Try this rhythm:
🗓️ 2 weeks "on" with up to 6 HIIT sessions, 3–4 days of heavy strength training, and good recovery practices.
🗓️ 1 week "off" with low-impact cardio, mobility work, and functional movement.
Q: I’m done with my cycle — postmenopausal. Now what?
Amie: This is the time to shift away from long, slow workouts and focus on what your body really needs now:
⚡ Sprint intervals (SIT)
🔥 High-intensity interval training (HIIT)
🏋️♀️ Heavy resistance work
These help replace the role your hormones once played — supporting muscle growth, blood sugar control, and cardiovascular health.
Q:How much protein do I need in perimenopause and beyond?
Amie: For perimenopausal and menopausal women, daily protein needs increase to about 2-2.3g per kg of body weight (~1-1.2g per lb). As we age, our bodies become more resistant to the muscle-building effects of protein and exercise, requiring higher doses of both.
Q:What supplements and do I need?
Amie: Collagen - look for a complete collagen that contains all 9 essential amino acids. We require all 9 for protein synthesis (so we can make the collagen.)
Magnesium: Can be seen to help sleep. Make sure its magenesium bisglycinate
Probiotics: Gut health has been shown to help but should be started way before perimenopause and menopause. Plus fermented foods like yogurt, kefir.
BOTTOM LINE: Wherever you are in the stages, start taking the necessary actions with fitness and nutrition and find what's right for your body - and it will make the next stage much easier. 💪
To read more:
Dr. Stacy Sims talks about how a lot of mainstream menopause advice is misleading active women. She specifically discusses Zone 2 training, carbohydrates, fasting, supplements, and hormone therapy.
