1. Muscle is your metabolic armor.
The more you build now, the easier everything will be later—energy, weight, hormones, strength.
2. Start lifting heavy—yesterday.
You lose up to 8% of your power per decade. Don’t wait.
3. Protein needs go up as you age.
Aim for 30–40 grams per meal. Especially at breakfast.
4. Cardio won’t save your metabolism.
Strength training and HIIT do.
5. Hormones don’t just drop—they fluctuate wildly first.
It’s not linear. It’s chaos. Track your patterns and symptoms.
6. Cortisol is the silent saboteur.
Manage stress or it’ll hijack your sleep, belly fat, and insulin.
7. The belly fat isn’t your fault.
It’s your hormones shifting, not a moral failure. But you can shift it back.
8. Menopause affects your brain.
Memory, mood, focus—estrogen impacts all of it.
9. It also affects your bones, heart, and muscle.
Not just hot flashes. This is a full-body shift.
10. Sleep becomes everything.
Protect it. Prioritize it. Rebuild your nighttime routine.
11. Your body is not broken.
It’s adapting. Give it what it needs and it will respond.
12. You don’t have to figure it out alone.
Work with a menopause-informed practitioner who understands you.
13. The scale doesn’t tell the full story.
Track body composition and how you feel.
14. There’s no such thing as “just a little sugar.”
It spikes insulin, wrecks sleep, and fuels cravings.
15. Get your labs done early—and often.
Don’t wait until things fall apart to get informed.
16. Snacking is not your friend.
Eat by the plate, every 4–6 hours. Keep insulin stable.
17. Creatine isn’t just for gym bros.
It supports your brain, muscles, and hormones.
18. You’re not crazy—you’re inflamed.
Brain fog, fatigue, anxiety—often symptoms of hidden inflammation.
19. You don’t have to suffer through it.
You have options. From supplements to HRT to lifestyle shifts. Advocate for yourself.
20. Midlife isn’t the end—it’s the upgrade.
With the right strategy, this can be your strongest chapter yet.
Leave a Reply