The Three Stages of Menopause: What Every Woman Needs to Know
Menopause isn’t the end of feeling strong, energized, or in control—it’s a transition into a new phase of life that requires a fresh approach. If you’ve been feeling frustrated by shifting energy levels, changes in sleep, or workouts that don’t seem to work like they used to, you’re not alone. The key to thriving through menopause isn’t about working harder—it’s about working smarter with your body.
Your hormones are shifting, which means your body’s needs are too. Estrogen and progesterone fluctuations can impact everything from metabolism to mood. If you’re suddenly experiencing restless nights, stubborn weight gain, or a loss of motivation, it’s not just in your head—it’s biology. But instead of fighting these changes, the best thing you can do is adapt. Understanding your body’s new rhythm gives you the power to make adjustments that actually work.
Stage One: Perimenopause – The Transition Years
Perimenopause is the beginning of menopause, even if you’re still having periods. It can last anywhere from four to ten years, and during this time, your hormones start fluctuating in ways that can feel unpredictable. Symptoms can include:
Irregular periods (shorter, longer, heavier, or lighter)
Mood swings, anxiety, or irritability
Sleep disturbances, including difficulty falling or staying asleep
Weight gain, especially around the midsection
Hot flashes and night sweats
Brain fog and memory lapses
Estrogen and progesterone, which used to rise and fall in a predictable rhythm, start fluctuating wildly. One month, estrogen might be high, making you feel wired and emotional. The next month, it could drop suddenly, leaving you fatigued. Meanwhile, progesterone—the hormone that keeps you calm and helps you sleep—declines earlier than estrogen, which is why anxiety and sleep issues tend to show up first.
How to Support Your Body During Perimenopause:
Track symptoms to identify patterns in mood, sleep, and energy levels
Increase protein intake to stabilize blood sugar and prevent energy crashes
Strength train at least twice a week to maintain muscle mass and metabolism
Prioritize sleep hygiene by reducing caffeine in the afternoon and setting a bedtime routine
Stage Two: Menopause – The Official Mark
Menopause is the point when you’ve officially gone 12 consecutive months without a period. The average age in the U.S. is 51, but it can happen earlier or later depending on genetics, lifestyle, and health factors.
At this stage, the ovaries significantly slow down estrogen production, and progesterone is at an all-time low. This can result in:
Slower metabolism and changes in how the body processes carbohydrates
Lower muscle mass and increased difficulty maintaining strength
Decreased bone density, increasing the risk of osteoporosis
Increased inflammation, leading to joint pain and stiffness
How to Support Your Body During Menopause:
Strength train regularly to support bone density and muscle retention
Increase protein intake to counteract muscle loss
Incorporate adaptogens like ashwagandha or rhodiola to help manage stress and energy levels
Maintain cardiovascular health through movement, hydration, and heart-healthy foods
Stage Three: Post-Menopause – The New Normal
Once menopause is complete, your body settles into a new hormonal baseline. While many women feel a sense of stability again, there are still important health considerations.
Fat distribution shifts, often leading to increased abdominal fat
Bone loss continues unless actively maintained through diet and exercise
Cardiovascular risks increase due to the loss of estrogen’s protective effects
Hormonal balance must be supported through lifestyle choices
How to Support Your Body in Post-Menopause:
Maintain a consistent strength training routine to preserve muscle and bone health
Focus on heart health with nutrient-dense foods and regular movement
Stay hydrated and prioritize gut health to reduce inflammation
Adjust lifestyle habits to align with long-term wellness goals
Menopause Isn’t the End—It’s a New Chapter
Every woman’s journey is unique, but one thing is universal: your body needs different support at every stage. Whether you're in perimenopause, crossing into menopause, or adjusting to post-menopause, the best thing you can do is stop fighting your body and start working with it.
You are not just surviving menopause—you are thriving through it.
If you’re ready to step into this next phase feeling strong, confident, and in control, I’d love to support you on that journey. Join the Lady Warrior Meno Core Program and get the tools, workouts, and strategies designed specifically for this stage of life.
You’re not just going through menopause—you’re thriving through it. Let’s do this together.
