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
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
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
What Is Collagen Protein? Collagen is a structural protein that provides strength and support to tissues throughout the body. It is made up of chains of amino acids that form strong fibres found in: Your body naturally produces collagen by combining amino acids from the protein you eat with nutrients such as vitamin C, zinc
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
Protein is important for maintaining muscle mass, strength, metabolic health and physical function as we age. However, when it comes to supporting muscle growth, recovery and body composition, the amount of protein you eat is only part of the equation. What Are Amino Acids? Nutritional protein is made up of smaller compounds called amino acids.
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
Protein is one of the most important nutrients for women over 40. As we move through perimenopause and menopause, hormonal changes affect: Protein plays a key role in supporting all of these. Yet many women don’t eat enough protein and are often surprised to learn just how much their requirements increase as they age. Let’s
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
Peptides are short chains of amino acids – the same building blocks that make up proteins. Amino acids are the fundamental units, peptides are intermediate chains, and proteins are larger, more complex structures formed from these components: Your body is constantly working with all three – breaking proteins down into amino acids and peptides, then
As you move through perimenopause, changes in hormones, declining muscle mass, and shifts in metabolic function begin to occur. Together, these changes alter how your body regulates energy, stores fat, and responds to training. You’re now in a different physiological phase – your body no longer responds to food and training the same way. Understanding