Menovation

“How to wreck your hormones” might be a little dramatic. 😉 But the habits that worked for you at 25 may not support you the same way in midlife.

During perimenopause and menopause, your hormones influence more than hot flashes — they affect muscle, bone, metabolism, and recovery.

That makes the basics matter more—not less:

✔️Lift weights to help preserve and build muscle + support bone health.
✔️Eat enough, including adequate protein, to support muscle and recovery. Don’t sleep on fiber!!
✔️Keep cardio, but don’t let it replace resistance training. And don’t make it HIIT every workout, either.
✔️Prioritize sleep and recovery.
✔️Pay attention to chronic stress instead of treating exhaustion like a badge of honor.

The goal is to give your changing body more of what helps it stay strong, resilient and well-fueled through this transition.

Perimenopause isn’t something you failed at. But it may be a sign that it’s time to stop using the same strategies you used in your 20s and 30s.

Not sure if what you’re experiencing could be perimenopause? Comment QUIZ and I’ll send you my free Perimenopause Quiz.

Perimenopause isn’t just about what you’re losing.

For many women, it’s also about what you’re gaining:
✨ Less worrying about periods and pregnancy
✨ Stronger boundaries
✨ More confidence
✨ A clearer sense of what actually matters
✨ The freedom to prioritize yourself without guilt

The hard parts are real. But they aren’t the whole story. ❤️

Comment “BENEFITS” and I’ll send you an in-depth article of all the many benefits this stage has for us!

✨If you’re ready to feel stronger through this season, our 6-week Power Builder Challenge starts now—and for a limited time, new and returning members can join for just $5 for your first month.

You’ll get progressive strength workouts, an incredible community, accountability, and the chance to win over $6,000 in prizes. Current members already have access!

Comment POWER5 and we’ll send you all the details. 💪

“You’re too young for perimenopause.”

“Everything looks normal”.

If you’ve heard this before, you are not alone.

For many women, the first signs of perimenopause don’t look like what we were taught to expect.

It can look like:

✨ rage that you can’t seem to control
✨ waking up at 3 AM and not being able to fall back asleep
✨ anxiety that feels unfamiliar
✨ brain fog that makes you question yourself
✨ body composition changes that seem to happen overnight
✨ joint aches and fatigue you can’t explain

And when women bring these concerns to their providers, many are still met with “that’s normal aging” or a symptom-by-symptom approach instead of a bigger conversation about hormones.

Part of the problem?

Menopause education is still lacking in medical training.

Research has found that many physicians receive limited menopause education during training, and a 2023 survey found only about 31% of U.S. OB-GYN residency programs reported having a menopause curriculum.

This isn’t about blaming healthcare providers.

It’s about recognizing that women deserve better access to education, evidence-based care, and providers who understand this transition.

Perimenopause is not “just getting older.”

Your symptoms are worth understanding and there are options to help.

💗 Comment DOC and I’ll send you resources to help you find menopause-informed care + questions to bring to your next appointment.

Most women were never actually taught what perimenopause looks like.

So when symptoms start showing up, it often sounds like:

“I’m stressed.”
“I’m burnt out.”
“I need to try harder.”
“I’m just getting older.”

But what’s actually happening for many women is a hormonal transition that can affect nearly every system in the body — including:
sleep, mood, energy, brain function, metabolism, and recovery.

And because estrogen and progesterone naturally fluctuate and decline during this phase, the body doesn’t always feel like it used to.

That doesn’t mean anything is “wrong” with you.
It means your body is changing — and it deserves support, not shame.

The hardest part? So many women are experiencing this without ever being told what’s normal or what’s even connected.

This is why education matters.

Because when women understand what’s happening, everything changes.

👇 What part surprised you most?

✨And comment QUIZ, if you need help determining which stage of perimenopause/menopause you are in.

If you feel way more sore after workouts in your 40s, you’re not imagining it.

During perimenopause, estrogen levels begin to fluctuate, and estrogen plays a major role in:

• muscle repair
• collagen production
• connective tissue elasticity
• inflammation control

When those levels change, many women notice:
– worse soreness after workouts
– stiff joints
– tight hips and back
– feeling like recovery suddenly takes forever.

This doesn’t mean you should stop strength training.

In fact, strength training is one of the most important things you can do during perimenopause.

But your body also needs more intentional recovery.

Mobility work, fascial release, and stretching help keep joints healthy, reduce stiffness, and support better recovery so you can keep lifting and moving for decades to come.

That’s exactly why I created Muscles & Menopause Stretch, an add on resource designed specifically for women navigating the menopause transition.

Your body just needs a little more love not to feel like the Tin WoMan.

Comment STRETCH for a free 7 days.

PLEASE READ! Working out harder isn’t always the answer in perimenopause.

Before I need out on you: Comment BUILDER to try the 6-week Glute Builder Challenge I’m hosting in the app!!

They are letting my first 200 sign ups ger 40% off, so don’t wait!!

I teamed up with them so my crew could have a chance at winning $100,000 in prizes too! Plus the app has cool community engagement opportunities so we can all suffer together!

Now need talk:

Sometimes…working out smarter and slightly LESS is what actually builds strength.

Here’s why reducing volume (not intensity) can lower inflammation and improve results in midlife 👇

🧠 As estrogen fluctuates, cortisol stays higher for longer after hard training

🔥 Too much high-volume cardio or daily HIIT = more systemic inflammation

💪 Studies show strength gains improve when recovery is prioritized in midlife women

📉 Overtraining increases injury risk, fatigue, and muscle breakdown

Research in exercise physiology consistently shows that lower training volume + adequate recovery = better strength, hormonal balance, and reduced inflammatory markers …especially in women 40+.

Translation:
Less grind. More gains.

Train heavy. Rest well. Let your body adapt.

Perimenopause isn’t the time to punish your body even if you feel like that ho is betraying you. lol. It is the time to support it.

I was scared poop-less to workout less. Would I lose my gains? Turn to mush? But I trusted the science and I feel better! Less achy. Less puffy. And I’m getting stronger.

It makes you buff and helps your brain!

For decades, creatine was labeled as “just for athletes.”

Turns out… we’ve been seriously underestimating it.

🧠💥 The first controlled trial of creatine in peri- and post-menopausal women was just published, and while the study was super small, the results are very promising.

Over 8 weeks, women ages 40–60 who supplemented with creatine showed:
• Increased brain creatine levels
• Improved brain energy in key regions
• A 12% improvement in reaction time

And the areas impacted matter:
🧠Frontal lobes → decision-making
🧠Parietal area → movement & spatial awareness
🧠Thalamus → alertness, emotions, overall brain signaling

This matters because midlife isn’t just about muscle loss.

It’s about brain energy, mood stability, focus, and fatigue…all things that often shift during the menopause transition.

Creatine isn’t a magic fix, but it is a highly researched and super safe supplement to boost our body and mind.

✨Creatine recommendations✨

Any creatine monohydrate will do. I like gummies because I remember to take them and they travel well.

The gummies I had been using and recommending changed their formula. And ummmm, it was pretty bad.

So I tried every creatine gummy on the market and found us a good one! gummies are bomb (especially the lemonade flavor). Comment CREATINE and I’ll send you a link and a code. Also linked in bio.