The Rooted Strength Dispatch Ed. 2: Mastering Your Metabolism & Perimenopause Symptoms

Hi Friend,

It's Laura here from Rooted Coaching, and I'm thrilled to be back in your inbox again! Last week, we kicked things off with the launch of Rooted Nutrition, and I hope you're excited about simplifying your fueling journey. Today, we're diving deep into another topic that often feels like a puzzle: your metabolism and how it changes during perimenopause.

If you've been noticing shifts in your body, feeling like fat loss is harder than it used to be, or wondering why your energy just isn't the same, you're not alone. Many women in their 30s, 40s, and 50s tell me it feels like their metabolism has just… slowed down. And while there's a kernel of truth to some changes, it's rarely as simple as "your metabolism automatically decreases as you get older."

What's Really Happening to Your Metabolism in Perimenopause?

Perimenopause isn't just about hot flashes or irregular periods. It's a complex, transitional phase driven by the often-unpredictable fluctuations of key hormones like estrogen and progesterone. These hormonal shifts can indeed influence various aspects of your body, including how you burn energy, store fat, and even your muscle mass.

Here’s the truth: Your body isn't "broken." It's adapting. The perceived "slowing" of metabolism is often a combination of factors related to these hormonal changes:

• Muscle Matters: As estrogen (E2, specifically) fluctuates and eventually declines, there can be a tendency for your body to lose muscle mass more easily. Less muscle means a slightly lower resting metabolic rate (the calories you burn at rest).

• Energy Shift: You might notice fat distribution changing, often accumulating more around the abdomen. This isn't just about calories in vs. calories out; it's also about where your body prefers to store fat due to hormonal signals.

• Sleep & Stress: Hormonal shifts can disrupt sleep, and feeling constantly tired and increasing cravings for some not-always-helpful foods can impact your energy levels and motivation to move. This, in turn, influences how many calories you naturally expend throughout the day.

So, What Can You Do to Reclaim Your Metabolism?

Instead of trying to "boost" a supposedly broken metabolism, focus on strategies that empower your body to adapt and thrive.

1. Prioritize Protein: This is your metabolic MVP. Adequate protein intake helps maintain and build muscle mass, which is crucial for a healthy metabolism. It also keeps you feeling fuller longer and supports stable blood sugar.

2. Lift Heavy Things: Strength training is non-negotiable! It's the most effective way to counteract muscle loss and stimulate your bones. You don't need hours in the gym; efficient, effective lifting makes a huge difference.

3. Embrace Rest and Recovery: Forget "stress management" – focus on true rest and recovery. Quality sleep and conscious relaxation techniques help regulate hormones, reduce fatigue, and support your body's natural balance.

4. Move with Purpose: Incorporate varied movement, including high-intensity bursts if appropriate for you (like Sprint Interval Training), to boost energy and improve your body's efficiency.

It's not about "fixing" a broken metabolism, but understanding your body's new hormonal landscape and giving it the strategic support it needs to feel strong, healthy, and capable, for as long as possible.

Ask Everest: How can I get rid of stubborn fat in perimenopause?

This is a question I hear all the time! While there's no magic bullet for "stubborn" fat, especially around the belly in perimenopause, the strategies we just discussed are your most powerful tools. Focusing on consistent strength training, adequate protein intake, quality sleep, and smart nutrition will help shift your overall body composition and support your hormones. The key is consistency and understanding that the changes are part of a natural process, not a failure.

Ready to Navigate Perimenopause with Confidence?

You don't have to navigate these changes alone. My Perimenopause Empowered program is designed to provide ambitious women like you with clear, evidence-based strategies that seamlessly integrate fitness, nutrition, and lifestyle to help you thrive.

If you're noticing shifts in your body, feeling like you're losing control, or simply want to be proactive about your health as you age, the Aretas Perimenopause Program (which includes my "Perimenopause Power" in-person classes) offers a holistic and integrated system to support you.

Take Control of Your Hormonal Health

Learn more about Perimenopause Empowered and take the first step towards feeling your best!

Click Here for our Perimenopause Education Guide, a complimentary resource from the Aretas Perimenopause Program.

Or, if you live in the Milwaukee area and want some personalized guidance on our Perimenopause Power classes, book a consultation:

Book Your Perimenopause Power Consultation + Assessment

From Laura's Corner: A Personal Note

The journey through perimenopause is unique for every woman, and it can sometimes feel like a whirlwind. As I’ve been walking this path with clients, the common thread is always empowerment through understanding. Knowing what's happening, and even knowing that it is perimenopause, and having practical tools makes all the difference. My mission is to give you those tools, so you can feel strong, capable, and confident at every stage of life.

With strength and purpose,

Laura

P.S. I received an amazing amount of interest in Rooted Nutrition after launching it last week. If you’re interested in nutrition but not sure where to start, book a free discovery session with me and we can chat.

If you know you’re ready to get started, book your Nutrition Strategy Session ($150) today, and if you choose to enroll in any Rooted Nutrition Coaching program (Monthly, 3-Month, 6-Month, or 12-Month) within 7 days of your session, we'll credit your $150 Strategy Session fee directly towards your first month's payment!

To apply your Strategy Session credit (or simply get $150 off your first month of coaching!), use code: STRATEGYAPPLIED at checkout.

Visit https://rootedcoaching.us/rootednutrition/ to book your Strategy Session or explore our coaching programs.