Hormones and Menopause: Understanding the Changes and Taking Control
Hormones run the show when it comes to how you feel, how you move, and how your body responds to daily life. But during menopause, those same hormones start shifting, and suddenly, what worked before doesn’t seem to work anymore. If you’ve been wondering why your energy feels inconsistent, your body is holding onto weight differently, or your mood swings feel like a rollercoaster, you’re not imagining things.
Your body is going through a transition, and understanding what’s happening is the first step to working with it instead of fighting against it. Let’s break down the three key hormones—estrogen, progesterone, and testosterone—so you know exactly what’s changing and how to adjust for it.
Estrogen: The Powerhouse That’s Changing
Estrogen isn’t just about reproduction—it plays a huge role in keeping your body strong and balanced. It helps:
Regulate mood by supporting serotonin, your brain’s feel-good neurotransmitter
Maintain bone density and prevent osteoporosis
Support muscle strength and recovery
Keep metabolism efficient by helping your body use carbohydrates for energy
During menopause, estrogen levels drop significantly. But instead of disappearing entirely, your body shifts to producing a weaker form called estrone, which doesn’t support muscle and bone health the way estradiol (your dominant estrogen before menopause) did. This is why:
Muscle loss accelerates, making strength training and higher protein intake non-negotiable
Bone density declines, increasing the risk of fractures if you’re not actively working to maintain it
Weight distribution shifts, often leading to more belly fat
Mood swings and brain fog become more common as estrogen’s impact on serotonin and cognition decreases
How to take back control:
Focus on strength training to support muscle and bone health
Prioritize protein with every meal to stabilize blood sugar and maintain muscle
Eat cruciferous vegetables like broccoli and Brussels sprouts, which help with estrogen metabolism
Stay hydrated and manage stress, as both impact how your body processes hormones
Progesterone: The Calming Hormone on the Decline
If estrogen is your powerhouse, progesterone is your natural chill pill. It helps:
Regulate sleep, allowing you to fall asleep faster and stay asleep longer
Balance mood, reducing anxiety and irritability
Counteract estrogen dominance, preventing bloating and irregular cycles
But here’s the catch—progesterone declines earlier than estrogen, which is why so many women experience insomnia, anxiety, and mood swings in perimenopause. When progesterone is low, estrogen can become dominant, leading to symptoms like:
Increased stress and anxiety, making it harder to feel calm
Sleep disturbances, including waking up in the middle of the night
Bloating and water retention, since progesterone helps regulate fluid balance
How to work with it:
Support better sleep with magnesium and an evening wind-down routine
Use adaptogens like ashwagandha to help balance stress hormones
Prioritize recovery—overtraining can make stress worse, which further depletes progesterone
Testosterone: The Underrated Hormone That Fuels Strength
Yes, women have testosterone too, and it’s responsible for:
Energy and motivation, keeping you feeling strong and focused
Muscle mass, helping maintain lean muscle and preventing fat gain
Libido, supporting sexual desire and confidence
Unlike estrogen and progesterone, testosterone declines gradually over time. This means the effects—like lower energy, loss of muscle, and slower metabolism—might sneak up on you. But by the time menopause hits, they’re much more noticeable.
Muscle loss accelerates, leading to slower metabolism
Energy levels dip, making workouts and daily movement feel harder
Libido decreases, which can affect confidence and overall well-being
How to support it naturally:
Lift weights! Resistance training helps stimulate muscle growth and signals your body to retain strength
Increase protein intake—at least 30 grams per meal—to help maintain muscle mass
Focus on recovery—sleep, stress management, and proper nutrition help testosterone stay at optimal levels
How to Work With Your Hormones, Not Against Them
Instead of feeling frustrated by the changes happening in your body, use them as a guide. The shifts in estrogen, progesterone, and testosterone mean your body has new needs, but small adjustments can make a huge difference in how you feel.
Strength train consistently to support muscle, metabolism, and bone density
Prioritize protein and nutrient-dense foods to fuel your body efficiently
Reduce stress and improve sleep to balance progesterone and optimize recovery
Incorporate adaptogens and gut-friendly foods to support hormonal balance
Menopause Isn’t the End—It’s a New Chapter
This phase of life is about gaining strength, confidence, and control over your health. When you understand what’s happening in your body, you can make empowered choices that support your energy, strength, and overall well-being.
If you're ready to start feeling like yourself again, the Lady Warrior Meno Core Program gives you the fitness, nutrition, and mindset strategies designed specifically for this stage of life.
Let’s work with your body—not against it.
