If you’re over 40 and suddenly gaining weight, waking at night, or feeling like your body isn’t responding to exercise the way it used to – you’re not imagining it. During perimenopause, hormonal changes affect metabolism, muscle mass, sleep and fat storage. The strategies that worked in your 30s often stop working during perimenopause. In
Metabolism refers to all of the chemical processes occurring within your body to keep you alive and functioning. Even at rest, your body requires energy for essential functions such as breathing, circulation, brain function, temperature regulation and cellular repair. The energy required to maintain these functions is known as your resting metabolic rate (RMR) and accounts for
While maintaining and building muscle is important as we age, increasing strength should be a key focus for women 40+. The way we train to maximise strength differs from training purely for muscle growth. So, how heavy should you lift? How often should you train? Should you focus on individual muscle groups or train your
If your goal is to lose 5kg as quickly as possible, the fastest way to do this is to drastically reduce how much you eat. Create a large enough energy deficit, and you will lose weight. However… There is an important difference between losing weight and losing body fat. The goal shouldn’t simply be to lose 5kg
HRT can replace estrogen. It can’t replace everything else our bodies need to stay strong and healthy as we age. If declining estrogen contributes to many of the changes that occur during and after menopause, it seems logical that replacing estrogen would help. And in many cases, it does. Hormone Replacement Therapy (HRT), also known
One of the biggest advantages of training at home is convenience. There’s no driving to the gym, finding a park or waiting for machines. You’ve got everything you need at your fingertips. And the other good news is that you don’t need much equipment. SBF workouts are specifically designed to be completed at home using
Most women worry about gaining weight during menopause, but one of the biggest health changes happening beneath the surface is bone loss. Around the time of menopause, declining oestrogen accelerates the breakdown of bone, increasing the risk of osteopenia and osteoporosis. Because bone loss occurs silently, many women don’t realise there’s a problem until they
Travelling places unique demands on the body. Changes in sleep, meal timing, food choices, hydration, activity levels and stress can all affect how you feel. For women over 40, hormonal changes during perimenopause and menopause may make these disruptions even more noticeable, contributing to fatigue, bloating, digestive changes and reduced energy. A few simple strategies
As the temperature drops and the days get shorter, many people find themselves struggling to stay motivated. The early morning exercise suddenly feels less appealing. The couch becomes more inviting. Healthy habits that felt manageable in summer can start to feel like hard work. If this sounds familiar, you’re not alone. There are genuine biological
Have you noticed that dairy doesn’t feel quite right anymore? Maybe your morning latte causes bloating, or yoghurt leaves you feeling gassy. Dairy intolerance in perimenopause is a real issue, and it’s more common than you might think. Hormonal Changes Can Affect Digestion During perimenopause, estrogen and progesterone levels begin to fluctuate and eventually decline. While
One of the biggest frustrations women experience during perimenopause is gaining weight around the belly despite feeling like they’re doing “everything right.” But perimenopause changes the way the body responds to stress, exercise, recovery, and nutrition. Which means the old approach of “eat less and exercise more” doesn’t work. Why Belly Fat Increases During Perimenopause
Musculoskeletal complaints such as joint stiffness, tendon pain, reduced mobility and slower recovery become increasingly common during perimenopause. While these symptoms are often attributed solely to ageing, research suggests hormonal changes (particularly the decline and fluctuation of estrogen) significantly influence connective tissue health, musculoskeletal function and injury risk in women over 40. At the same
Weekends often feel more challenging because your routine and environment change, making it harder to stay consistent with your food, movement, and habits. When routine drops: From a physiological perspective: For women 40+, this has a bigger impact. As estrogen declines: For women 40+, relying on weekday habits alone is no longer enough to drive