Empower Your Journey: The Ultimate Perimenopause Strength and Fuel Guide

A big part of my philosophy is personal leadership — and that begins with how we lead ourselves. Because true leadership starts within: in how we care for our body, how we manage our energy, and how we honour the connection between our body, mind, and spirit.

EMBODY was born from this belief — that movement and nourishment aren’t just physical acts; they’re acts of self-leadership. They’re how we show up for ourselves first, so we can show up fully in every other part of life.

But leading yourself well doesn’t look the same at every age or stage.

As women, our bodies evolve — and so must our approach to strength, rest, and recovery. What served us in our 20s or 30s may no longer align in our 40s and beyond.

Perimenopause marks a significant phase in a woman’s life, often accompanied by changes in energy, hormones, and physical strength. Navigating this transition can feel overwhelming, but with the right approach to strength and nutrition, you can support your body and maintain vitality. This guide offers practical advice to help you embrace perimenopause with confidence, focusing on how to fuel your body and build strength effectively.

Woman building strength during perimenopause

Understanding Perimenopause and Its Impact on Your Body

Perimenopause is the period leading up to menopause when hormone levels fluctuate, causing symptoms like hot flashes, mood swings, and changes in metabolism. These hormonal shifts can affect muscle mass, bone density, and energy levels. Recognising these changes helps you adjust your lifestyle to support your body better.

• Hormonal changes reduce oestrogen, which plays a role in maintaining muscle and bone health.

• Energy fluctuations may lead to fatigue or decreased motivation for physical activity.

• Metabolic shifts can cause weight gain or changes in fat distribution.

  
  

Knowing these effects allows you to tailor your strength and nutrition plan to meet your body’s evolving needs.

Why Strength and Fuel Matter More Than Ever

Perimenopause is a time of profound transformation — physically, hormonally, and emotionally. Oestrogen, progesterone, and testosterone levels begin to fluctuate, influencing metabolism, muscle mass, mood, and energy.

Part of what I've integrated into my EMBODY sessions teaches my clients to work with their body: to build strength, nourish wisely, and regulate their nervous system so they can thrive — not just survive — through this transition.

Your body is recalibrating. Strength and nourishment are your tools for balance.

Woman focusing on strength over speed in the gym

Strength Training: The Hormonal Powerhouse

Why It’s Essential

As oestrogen declines, muscle tissue, bone density, and metabolism naturally decrease. Strength training reverses much of this — improving body composition, mood, cognition, and longevity.

Key benefits:

• Builds and preserves lean muscle (metabolically active tissue)

• Strengthens bones and reduces osteoporosis risk

• Improves insulin sensitivity and blood sugar balance

• Enhances mood and reduces anxiety/depression

• Boosts confidence, body image, and vitality

What Works Best

• Frequency: 2–4 strength sessions per week

• Load: Lift heavy (6–10 reps near your technical limit) with focus on good form

• Progressive overload: Gradually increase resistance, reps, or complexity

• Recovery: 24–48 hrs between major lifts — recovery is where hormones recalibrate

Focus On

• Compound lifts (Squat, Deadlift, Lunge, Row, Press, Carry)

• Functional movements that mimic daily strength

• Emphasise form, breath, and control over speed

Lifting heavy isn’t about proving your strength — it’s about remembering it.

Fuel for Strength, Hormones & Energy

Your Body Needs More — Not Less

Restrictive dieting or skipping meals raises cortisol and accelerates muscle loss. Instead, fuel your body like an athlete — because in perimenopause, you are training for strength, stability, and longevity.

Protein: The Foundation of Muscle & Metabolism

Why it matters: Muscles respond less efficiently to protein as oestrogen declines — so you need more to stimulate repair and growth.

Target:1.2–1.6g of protein per kg of body weight daily (e.g., 75–100g for most women).

Best sources:

• Animal: eggs, poultry, fish, lean red meat, Greek yoghurt, cottage cheese

• Plant: tofu, tempeh, lentils, quinoa, beans, edamame, hemp seeds

Timing:

• Include protein in every meal and snack

• Especially post-workout (within 30–60 minutes)

Carbohydrates: The Truth & Timing

Carbs are not your enemy — they are your fuel. They support strength, hormone balance, and nervous system regulation. Interestingly, I found the Keto Diet to be helpful when it came to weight loss, however, it plummeted my energy levels due to the lack of carbs. It also sent my cortisol levels even higher, which is counterintuitive to what we need, especially during peri-menopause. I found by incorporating some carbs (whole foods rather than simple sugars), I felt so much better.

Why you need carbs:

• Refill glycogen after workouts

• Support serotonin and sleep

• Reduce cortisol and stress response

• Keep thyroid and metabolism steady

Smart-carb strategy:

• Pre-workout: 1–2 serves (fruit, oats, rice cakes)

• Post-workout: pair carbs + protein (yoghurt + fruit, rice + lean protein)

• Evening: moderate complex carbs to aid sleep

Best sources:Sweet potato, quinoa, brown rice, oats, fruit, legumes, whole-grain bread.

Carbs are the body’s language for energy and the nervous system’s language for safety.

Fats: Hormonal Harmony Builders

Healthy fats are essential for hormone production and nervous system repair.

Include daily:

• Avocado, olive oil, nuts, seeds, oily fish, flaxseed, nut butters

• Avoid ultra-processed or trans fats

Balance across meals to maintain satiety and stable energy.

Hydration & Electrolytes

Declining oestrogen affects fluid balance — aim for 2–2.5L daily plus electrolytes if sweating heavily. Add a pinch of sea salt and a squeeze of lemon post-training.

A balanced meal with protein, healthy fats and carbs

Stress, Hormones & Recovery

Perimenopause is a time when stress management becomes a superpower. Chronically elevated cortisol can blunt strength gains, increase fat storage, disrupt sleep and lead to cognitive decline (hello brain fog!).

Your recovery tools:

• Breathwork: hand-on-heart box breath (4:4:4:4) after workouts (or any time of day really!)

• Sleep: 7–9 hours — dim lights, cool room, device-free wind-down

• Movement balance: combine heavy strength with soft flow, walking, nature

• Connection: community, laughter, and creativity restore oxytocin — the antidote to cortisol

You don’t need to push harder — you need to recover smarter.

Supplements — What Actually Helps

Evidence-supported options:

Supplement	Benefit	Notes
Creatine Monohydrate	Increases muscle, bone density, and cognitive performance	3–5g daily (safe long-term)
Vitamin D	Supports bone, mood, and immune health	1000–2000 IU daily if deficient
Magnesium	Eases sleep, anxiety, and muscle tension	200–400mg daily (glycinate or citrate forms)
Omega-3 Fatty Acids	Reduces inflammation, supports brain and heart health	1–2g combined EPA/DHA daily
Calcium	Bone health (with D and K2 synergy)	1000–1200mg total from diet + supplements

The EMBODY Integration

Each phase of my EMBODY program aligns beautifully with hormonal balance principles:

EMBODY Phase	Physiological Benefit
Movement Activation	Circulation, lymphatic flow, nervous system priming
Breath-Led Activation	Lowers cortisol, oxygenates muscles, awakens energy
Strength	Improves bone, muscle, metabolism
Decompression and Integration	Returns body to parasympathetic calm
Nervous System Recalibration	Reduces stress hormones, supports emotional regulation

It's not just moving your body — it's recalibrating your hormones through movement, breath, and awareness. Focusing on all of you, not just the outward facing parts.

Your nervous system plays a key part in your health and longevity

✨ Your Takeaway Principles

1. Lift heavy. Your body needs resistance to stay strong.

2. Eat enough. Food is information; under-fuelling creates stress.

3. Prioritise protein. Every meal, every day.

4. Use carbs strategically. They are your energy ally, not your enemy.

5. Honour recovery. Rest is a training phase.

6. Nourish your nervous system. Breath and presence build resilience.

7. Progress over perfection. This season (peri-menopause) is about wisdom, not willpower.

Closing Reflection

Perimenopause shouldn't be seen as a decline — it’s a doorway into deeper strength, intuition, and embodiment. When you train and fuel in alignment with your biology, your body responds with vitality, clarity, and power.

“This isn’t about fighting your body — it’s about remembering how to listen to her.”

I'm in the process of developing an online version of my in-person EMBODY program. If you'd like to hear when it's ready, join my newsletter at the link below. I'll also send you my EMBODY Strength and Fuel Guide to get you started.