As a women’s strength and wellness coach, I am asked all the time about hormone replacement therapy (HRT) by clients who are curious about where it fits into their wellness journey as they approach or experience menopause. I am going to tell you what I tell them: While HRT can be a great tool to help with symptoms such as lack of energy and stamina, stubborn weight retention, low libido and more, there are a host of other tools out there as well. I ask my clients to focus on the following for six months and then re-evaluate if they still want to try HRT.

 

 

7-10k steps daily Walking is the #1 form of fat burning activity.

 

Strength train 3x PER week Don’t be afraid to progressively use heavier weights and challenge yourself (load builds strength). You won’t bulk up, but you will build more lean muscle.

 

The more muscle you build and retain as you age, the healthier your hormones and biological systems are able to function for you. Plus, the more muscle and strength you have, the faster your metabolism is and the leaner you will be!

 

 

Prioritize protein intake before any other macro (carbs/ fats). Protein helps you stay full longer, sustain energy levels and helps your body build and retain muscle.

 

Aim to consume 1 gram of protein per pound of your ideal body weight daily. Women typically eat around 60g of protein per day on average, which is not nearly enough.

 

What gets measured gets managed, so I advise using a food tracking app such as Cronometer or MyFitnessPal to track your protein intake.

 

Drink at least 90 oz. of water daily Add electrolytes (without added sugars).

 

Supplement daily with creatine and collagen Our collagen production and free testosterone significantly drop after we turn thirty; both of which play a significant role in how we look and are able to perform.

 

 

Eliminate screen time at least an hour before bed and use an eye mask, ear plugs, black-out curtains etc. to improve sleep quality, if needed.

 

 

Under fueling, being dehydrated, lack of quality sleep, and many other lifestyle factors can cause your cortisol (stress hormone) to spike. High cortisol levels are also linked to increased, persistent belly fat.

 

I recently worked with a fifty-year-old perimenopausal client who wanted to lose thirty pounds.  She followed my advice, and here's what happened:

 

In three months her testosterone levels more than tripled (this is a good thing!) causing increased energy, motivation and libido.

 

In six months her body fat decreased by 6% and her BMR (basal metabolic rate) increased by 150 calories per day. That means she was burning 150 more calories each day just by existing!

 

In nine months she’d lost twenty pounds! Turns out, she didn’t need to lose thirty.  She needed to lose thirty pounds of fat and gain ten pounds of muscle!

 

As you can see, “aging” has a lot less to do with how many years you’ve lived, and a lot more to do with how you live as you age. Aging is inevitable, but the effects of aging are more controllable than you think. As you approach menopause, or even if you’re in the thick of it, there are ways to fortify your body and enjoy the journey. I have many clients in every stage of menopause who are thriving!

 

 

In the FLO by Alisa Vitti, ROAR by Stacy Sims, Forever Strong by Dr. Gabrielle Lyon, Outlive: The Science and Art of Longevity by Bill Gifford and Peter Attia and The New Menopause by Mary Claire Haver, MD.