Hey Gorgeous Goddesses,

Did you know that perimenopause typically starts between ages 32 and 35? While symptoms often show up in your 40s, the telltale sign – an increase in anovulatory cycles – begins about seven years before those symptoms make their debut. Those symptoms can be confusing and frustrating at best, and downright debilitating to your typical way of life at worst.

So let's put perimenopause in a reality check. If you're reading this, you're likely in it. And if you're not, there's still a lot you can learn and apply here – whether you're approaching perimenopause or have already entered post-menopause. Because we're not letting menopausal symptoms derail our lives. We're here to understand them, navigate them, and thrive.

Perimenopause is the transitional phase leading up to menopause, the point when you've gone 12 consecutive months without a period. It's a time of hormonal fluctuations, unpredictable cycles, and a whole range of physical and emotional changes.

For some women, it's a relatively smooth transition. For others, it can feel like a hormonal storm, with symptoms ranging from hot flashes and night sweats to mood swings, sleep disturbances, and changes in weight.

But the good news is, you're not alone. And you're not powerless.

At Rooted Coaching, we believe that knowledge is power. By understanding what's happening in your body and learning how to support yourself through this transition, you can reclaim your vitality, embrace your strength, and live a life you love. And that’s what this newsletter is all about.

So, buckle up, warriors! We're about to embark on a journey of understanding, empowerment, and self-discovery. It's time to navigate perimenopause like the badass goddesses we are.

The Science of Perimenopause: Hormonal Shifts & Their Impact

Alright, let's dive into the science of perimenopause. At Rooted Coaching, we believe that understanding what's happening with your hormones will help you take control and live a life you love. And it's empowering as hell.

The Hormonal Symphony in Disarray

Perimenopause is basically a hormonal rollercoaster. Your ovaries, those amazing little powerhouses, start producing estrogen and progesterone less consistently. Think of it like a band where the instruments are playing out of sync. It's not that they stop playing altogether; it's just that the rhythm gets a little wonky.

Here's a glimpse at the hormonal havoc that can ensue:

• Estrogen Fluctuations: Estrogen, the hormone that makes you feel vibrant and energized, can spike and plummet unpredictably. This can lead to hot flashes, mood swings, sleep disturbances, and even changes in your cognitive function.

• Progesterone Decline: Progesterone, the calming and balancing hormone, tends to decrease more steadily. This can contribute to anxiety, irritability, and sleep problems.

• FSH and LH Increase: Your brain tries to compensate for the fluctuating estrogen and progesterone by releasing more follicle-stimulating hormone (FSH) and luteinizing hormone (LH). This can further disrupt your cycle and lead to symptoms like heavy bleeding or spotting.

The Perimenopause Impact: A Whole-Body Experience

These hormonal shifts don't just affect your reproductive system; they impact every system in your body. It's a whole-body experience, and that's why it's so important to address it holistically.

Here's how perimenopause can show up:

• Metabolism & Body Composition: Your metabolism may slow down, making it easier to gain weight and harder to lose it. You might notice changes in your body composition, like increased belly fat or loss of muscle mass.

• Energy Levels & Mood: You might experience fatigue, brain fog, irritability, anxiety, or even depression.

• Sleep & Cognitive Function: Sleep disturbances and cognitive changes, such as memory problems or difficulty concentrating, are common.

• Bone & Cardiovascular Health: The decline in estrogen can increase your risk of bone loss (osteoporosis) and cardiovascular disease.

I know, it sounds like a lot. And it can be. But remember, you're not alone in this. And you have the power to navigate this journey with strength, resilience, and a whole lot of self-love.

Nutrition: Fueling Your Perimenopausal Body

Alright, goddesses, let's talk about food. Because during perimenopause, what you put on your plate can make a huge difference in how you feel, how much energy you have, and how well your body adapts to those hormonal shifts.

Think of nutrition as your secret weapon for navigating this transition with grace and power. Once we enter perimenopause, we’ll likely need to adjust our macronutrient mix. With dropping sex hormones, we’re more carbohydrate-sensitive and have a harder time building and holding on to muscle. In general, that means eating a little less carbohydrate and a little more protein and fat than in our pre-menopausal younger years

Protein: Your Muscle-Saving Grace

Protein is the queen bee of nutrients, especially during perimenopause. Why? Because it's essential for:

• Maintaining Muscle Mass: As estrogen declines, you can start to lose muscle mass, which can slow down your metabolism and make you feel weaker. Protein helps preserve and build muscle, keeping you strong and vibrant.

• Boosting Metabolism: Muscle burns more calories at rest than fat, so maintaining muscle mass helps keep your metabolism revved up.

• Stabilizing Blood Sugar: Protein helps regulate blood sugar levels, preventing those energy crashes and cravings that can sabotage your healthy eating habits.

• Supporting Mood: Protein provides the building blocks for neurotransmitters like serotonin and dopamine, which play a key role in mood regulation.

Aim for at least 1.8-2.4 grams of protein per kilogram of body weight per day. This range is crucial for maintaining lean muscle mass, which naturally declines during perimenopause. Spreading your protein intake evenly throughout the day, with at least 30-40 grams per meal, is ideal.

Healthy Fats: Your Hormone Allies

Fats are essential for hormone production, cell function, and brain health. Choose healthy fats from sources like:

• Avocados

• Nuts and seeds

• Olive oil

• Fatty fish (salmon, tuna, mackerel)

These fats can help:

• Support hormone production: Your body needs fat to produce estrogen and progesterone.

• Reduce inflammation: Healthy fats have anti-inflammatory properties, which can help alleviate some perimenopausal symptoms.

• Improve brain function: They're crucial for cognitive health and memory.

Aim for 1-1.3 grams of fat per kilogram of body fat per day, keeping your focus on unsaturated fats, including omega-3 fatty acids.

Complex Carbohydrates: Your Sustained Energy Source

Carbohydrates provide sustained energy, fiber for digestion, and essential vitamins and minerals. And because we become a bit more carbohydrate-sensitive, we’ll likely want to eat slightly less carbs as we transition into and through perimenopause. Focusing on complex carbohydrates means we’re less likely to suffer from blood sugar spikes and energy crashes that can worsen mood swings and fatigue. Complex carbs include things like:

• Whole grains

• Fruits

• Vegetables

• Legumes

Aim for at least 25 grams of fiber per day for gut health, and then adjust your total carbohydrate intake based on your activity level. Daily carbohydrate intake recommendations for perimenopausal women range from 2g/kg/day on a sedentary day to 3.5g/kg/day on a heavy training day.

Beyond Macronutrients: Micronutrients Matter Too

Don't forget about the importance of micronutrients! Vitamins and minerals play a crucial role in hormone regulation, energy production, and overall well-being during perimenopause. Pay attention to:

• Calcium and Vitamin D: For bone health and preventing osteoporosis.

• Vitamin K2: For directing calcium to bones.

• Magnesium: For sleep, mood, and muscle function, along with helping in bone formation.

• B Vitamins: For energy production and nervous system health.

• Omega-3 Fatty Acids: For reducing inflammation and supporting brain health.

A Word on Processed Foods and Sugar

Limit your intake of processed foods and sugary drinks. These can disrupt your blood sugar, worsen inflammation, wreak havoc on your gut microbiome, and contribute to weight gain, making perimenopause symptoms even more challenging.

Training: Strength & Power - Your Perimenopause Power Plan

Warriors, let's talk about movement, because it's not just about staying active; it's about harnessing the power of an effective training plan to navigate perimenopause with strength, resilience, and a whole lot of badass energy!

Perimenopause brings unique challenges, but it also presents an opportunity to redefine your relationship with your body and discover a new level of physical and mental empowerment.

The Power of Strength Training

Strength training is a non-negotiable for women in perimenopause. It's not about chasing a certain aesthetic; it's about building a foundation for a strong, healthy, and vibrant life.

Here's why strength training is your perimenopausal BFF:

• Muscle Mass Maintenance: As estrogen declines, we naturally start to lose muscle mass, which can slow down our metabolism and make us feel weaker. Strength training helps preserve and even build muscle, keeping you strong and energized.

• Bone Density Boost: Strength training puts stress on your bones, stimulating them to grow stronger and denser. This is crucial for preventing osteoporosis and reducing your risk of fractures.

• Metabolic Rev-Up: Muscle is a calorie-burning machine! The more muscle you have, the more calories you burn at rest, helping you manage your weight and body composition.

• Mood & Mindset Magic: Strength training has been shown to reduce symptoms of anxiety and depression, improve sleep quality, and boost self-esteem. It’s a powerful tool for mental and emotional well-being.

Examples of Compound Exercises for Max Strength Gains:

• Squats

• Deadlifts

• Lunges

• Bench Press

• Overhead Press

• Rows

These exercises work multiple muscle groups at once, maximizing your time and effort.

Sprint Interval Training (SIT): The Metabolic Energizer

SIT involves short bursts of super-intense exercise followed by brief recovery periods. During the sprint/work phase of a SIT session, you should be at 85% of your max heart rate, or at a 9-10 rate of perceived exertion. It's a time-efficient way to:

• Boost calorie burn: Burn a significant number of calories in a short amount of time.

• Improve cardiovascular health: Enhance your heart and lung function.

• Increase insulin sensitivity: Help your body use glucose more effectively.

Example SIT Session:

Do a Tabata-style workout on a bike, treadmill, or simply running on a track or sidewalk.

• Push as hard as possible for 20 seconds

• Go super easy for 10 seconds.

• Repeat 6-8x.

• Recover for 4-5 minutes, then repeat.

• Work up to 3 sets.

Plyometrics: Explosive Power

Plyometrics are jump training exercises that develop explosive power, agility, and coordination. They're great for:

• Improving bone density: The impact of plyometrics can stimulate bone growth.

• Mitochondria health: By improving and building mitochondria, plyometric training gives your body a greater ability to produce energy and power, and preserve metabolic health. 

• Improved insulin sensitivity: The energetics of plyometrics causes your body to rely less on insulin to get glucose where it needs to go.

Example Plyometric Exercises:

• Vertical jumps

• Jump squats

• Power skips

Creating Your Training Rhythm: SHINE Your Way

To make strength training and other forms of exercise a sustainable part of your perimenopausal journey, consider these SHINE principles:

• Strength: Focus on building both physical and mental strength.

• Harmony: Create a balanced routine that honors your body's needs and energy levels.

• Intentional Mindset: Approach your workouts with purpose, focus, and self-belief.

• Nutrition: Fuel your body with the right nutrients to support your training and recovery.

• Exercise: Embrace movement as a celebration of your strength and vitality.

Rest & Recovery: Your Cortisol Management Arsenal

Warriors, let's talk about the often-underestimated heroes of your wellness journey: rest and recovery. In perimenopause, when your body is navigating hormonal shifts and increased stress, so we need to prioritize rest and recovery as much as possible.

Sleep helps you manage cortisol, repair and rebuild tissue, regulate hormones, and improve our insulin sensitivity. Having solid sleep habits helps you manage your body composition, mental health, mood, and overall health.

Prioritizing rest and recovery ensures you’re ready to tackle the next lap with strength and vitality. Without adequate rest, you'll start to feel the effects of chronic stress: fatigue, brain fog, irritability, and even increased belly fat.

Strategies for Your Rest & Recovery Arsenal

Here are some practical strategies to help you prioritize rest and recovery and manage cortisol effectively:

• Improving Sleep Quality:

  • Prioritize Sleep Hygiene: Create a relaxing bedtime routine that might include a warm bath, reading a book, or gentle stretching. Make sure your bedroom is dark, quiet, and cool.

  • Ditch the Screens: Avoid screen time (phones, tablets, computers) at least an hour before bed. The blue light can suppress melatonin production and disrupt your sleep.

  • Consistent Sleep Schedule: Try to go to bed and wake up around the same time each day, even on weekends, to regulate your circadian rhythm.

  • Limit Stimulants: Reduce your caffeine and alcohol intake, especially in the evening.

• Rest & Recovery Practices:

  • Mindfulness: Practice meditation, deep breathing exercises, or mindful movement like yoga to calm your nervous system and reduce cortisol levels.

  • Relaxation Techniques: Explore other relaxation techniques that work for you, such as journaling, listening to calming music, spending time in nature, or engaging in a hobby you enjoy.

  • Positive Self-Talk: Challenge negative thoughts and cultivate a more compassionate and empowering inner dialogue.

• Creating a Supportive Environment:

  • Nurture Relationships: Connect with loved ones, build a supportive community, and don't hesitate to ask for help when you need it.

  • Set aside a time and environment for self-love: Whether it’s repeating a daily positive mantra while sipping coffee before anyone else wakes up, having a quiet space for journaling, practicing yoga, or whatever does it for you - navigating the changes that come with perimenopause can be draining and it’s important to set time aside for things that fill your cup.

By prioritizing rest and recovery, you're creating a foundation for a healthier, happier, and more vibrant life.

Your Perimenopause Power Plan

Goddesses, you've journeyed with me through the ins and outs of perimenopause, exploring the hormonal shifts, the science of fat loss, and the power of nutrition, movement, and mindset.

Remember these key takeaways as you navigate this transformative phase:

• You are not alone. Many women experience similar challenges during perimenopause.

• You are powerful. You have the tools and knowledge to take control of your health and well-being.

• Strength training and proper nutrition are your allies. They can help you manage your weight, boost your energy, make the most of your hormones, and build a resilient body.

• Prioritizing rest and recovery is crucial. Don't underestimate the power of sleep, stress management, and self-care.

Ready to embark on your perimenopause power plan?

• Implement the strategies discussed in this newsletter. Start small, be consistent, and celebrate your progress.

• Keep an eye on my website for upcoming articles and more information on shining through perimenopause and beyond.

• Connect with me on social media or by replying to this email. I can answer questions or guide you to a program that would be best for you.

• Give me feedback! Reply to this email and let me know if you want more on this topic, or if there’s other topics you’d like for me to take a deep dive.

It's time to embrace your inner warrior goddess, reclaim your vitality, and create a life that truly shines.

With love and fierce support,

Laura