Managing Menopause (Hormones, Nutrition, Workouts and More)

Let’s talk about MENOPAUSE. Sorry ladies, you can’t avoid it.

And for some, the hormonal changes will hit harder than others. But I want to discuss strategies and tips and even some helpful mindsets to implement to help you navigate the hormonal changes.

Because we don’t want to deny the struggles that can occur but we also don’t want them to dictate what we can achieve.

While they will impact how we want to fuel and train, there is so much within our power to control and work around.

That’s why I’m also excited to share tips from one of my magical managers Susa about how she navigated menopause to feel like her most fabulous self!

00:00 - Intro
01:44 - Menopause
05:25 - Managing Menopause
36:01 - Menopause Nutrition
38:00 - Overnight Oats
38:33 - Workout Tip

Recipe: Raspberry Overnight Oats

450 calories:  35 g P/45 g C/17 g F

½ cup oats 
1 cup greek yogurt 
1 TB almond butter
1 TB chia seeds
¼ cup raspberries

Mix all ingredients in an airtight container. Let refrigerate overnight. Stir before eating, top with raspberries, and enjoy!

Why these ingredients are amazing for menopause

Oats - whole grains contain B vitamins that are important for your mood and the fiber in oats helps prevent constipation and bloating that is common in menopause.

Greek yogurt - contains calcium and vitamin D to help minimize bone loss that occurs in menopause and vitamin D is required for calcium absorption. Also associated with better mood! Greek yogurt is also high in protein and when eaten in the morning will help regulate blood sugar balance, keeping your energy stable throughout the day.

Almond butter - Almonds contain magnesium which help support a balanced mood, bone health, and improved sleep! Night sweats and insomnia are common in menopause and magnesium may help promote sleep by regulating our bodies circadian rhythm by increasing muscle relaxation. 

Chia seeds - high in omega 3 fatty acids! Omega 3’s have been shown to decrease hot flashes and night sweats! Omega 3’s may also help promote better mood and brain cognition.

Raspberries - rich in phytoestrogens which can act like estrogen in the body, reducing symptoms of menopause! During menopause, estrogen slowly decreases in the body and eating foods like raspberries that can help mimic estrogen once digested, may help decrease negative symptoms! 


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