Next Level

1. Menopause is a transition, not an end: Embrace the change

"Remember, you don't need to be younger. We all need to be okay exactly where we are."

Reframe menopause. This natural transition affects women differently, typically occurring around age 51. It's characterized by hormonal changes that can last for years before and after the final menstrual period. Rather than viewing it as an ending, see it as an opportunity for growth and empowerment.

Reject negative stereotypes. Society often portrays menopausal women as frail or past their prime. Challenge these outdated views by staying active, pursuing goals, and embracing your wisdom and experience. Many athletes perform at high levels well into their 50s and beyond.

Seek support and information. Educate yourself about the physiological changes occurring in your body. Connect with other women going through similar experiences. Don't hesitate to discuss symptoms and treatment options with healthcare providers who specialize in menopause care.

2. Hormonal shifts drive symptoms: Understand your body's changes

"As your hormone levels shift you can end up with perimenopausal headaches, even if you've never been prone to headaches before."

Estrogen and progesterone decline. These key hormones affect numerous bodily functions beyond reproduction. As levels fluctuate and eventually decrease, it can lead to symptoms like:

• Hot flashes and night sweats
• Mood swings and irritability
• Vaginal dryness and discomfort
• Changes in libido
• Sleep disturbances
• Increased risk of bone loss

Metabolic changes occur. Hormonal shifts can impact:

• Fat distribution (often increasing abdominal fat)
• Muscle mass (tendency to decrease)
• Insulin sensitivity (may decrease)

Recognize individual variations. The severity and duration of symptoms vary widely among women. Some may experience minimal disruption, while others have more intense symptoms lasting years. Tracking your symptoms can help you identify patterns and effective management strategies.

3. Exercise is crucial: Lift heavy, sprint, and jump for optimal health

"If you do nothing else, do this: lift heavy sh*t!"

Strength training is essential. Lifting heavy weights (3-6 reps with challenging loads) helps:

• Maintain and build muscle mass
• Increase bone density
• Improve metabolic health
• Enhance overall strength and function

Incorporate high-intensity intervals. Sprint interval training (SIT) offers numerous benefits:

• Improves cardiovascular health
• Increases fat burning
• Enhances insulin sensitivity
• Boosts mitochondrial function

Add impact exercises. Plyometric movements like jumping help:

• Strengthen bones
• Improve power and athleticism
• Maintain joint health

Aim for 2-3 strength sessions, 1-2 SIT workouts, and regular plyometric exercises weekly. Adjust intensity and volume based on your fitness level and recovery needs.

4. Nutrition matters: Prioritize protein and quality carbs

"Eating at the right times will help you reestablish the connection between energy in and energy out that gets you into the happy space where your mood, recovery, and performance are improving and you have good energy availability for your daily life as well as your workouts."

Increase protein intake. Menopausal women need more protein to maintain muscle mass and support metabolism:

• Aim for 1.8-2.4 grams per kilogram of body weight daily
• Spread intake evenly throughout the day (25-30 grams per meal)
• Include protein in post-workout recovery meals

Focus on nutrient-dense carbohydrates. Choose foods that provide fiber, vitamins, and minerals:

• Fruits and vegetables
• Whole grains
• Legumes
• Limit refined carbs and added sugars

Time your nutrition. Eating strategically around workouts can optimize performance and recovery:

• Pre-workout: Light, easily digestible carbs and protein
• During long sessions: Balanced energy sources
• Post-workout: Protein and carbs within 30 minutes

5. Gut health impacts everything: Nourish your microbiome

"Whatever your goal, achieving it starts with your gut—or more specifically, your gut microbiome."

Diverse microbiome benefits. A healthy gut contributes to:

• Improved mood and cognitive function
• Better hormone balance
• Enhanced nutrient absorption
• Stronger immune system
• Reduced inflammation

Feed your gut flora. Prioritize foods that support beneficial bacteria:

• Fiber-rich fruits and vegetables
• Fermented foods (yogurt, kefir, sauerkraut)
• Prebiotic foods (garlic, onions, leeks)
• Limit processed foods and artificial sweeteners

Consider exercise impact. While moderate exercise benefits gut health, intense endurance activities can temporarily disrupt the microbiome. Be mindful of fueling choices during long workouts to minimize negative effects.

6. Sleep and recovery are essential: Prioritize rest for performance

"Deep sleep is when you produce the majority of one of your body's greatest performance enhancers, human growth hormone (HGH), which helps you burn fat and stimulates tissue growth to build muscle and allow you to recover faster."

Optimize sleep habits. Aim for 7-9 hours of quality sleep nightly:

• Maintain a consistent sleep schedule
• Create a cool, dark sleeping environment
• Limit screen time before bed
• Avoid caffeine and alcohol close to bedtime

Active recovery matters. On rest days, engage in light movement:

• Gentle yoga or stretching
• Easy walks
• Swimming or cycling at a relaxed pace

Utilize recovery tools. Consider incorporating:

• Foam rolling and self-massage
• Compression garments
• Cold therapy (ice baths or cryotherapy)
• Mindfulness and relaxation techniques

7. Mental game matters: Stay motivated and confident

"Strong trumps skinny. Embrace this mindset."

Reframe negative self-talk. Challenge thoughts that undermine your confidence:

• Focus on what your body can do, not just how it looks
• Celebrate strength gains and performance improvements
• Practice positive affirmations

Set meaningful goals. Shift focus from solely aesthetic goals to performance-based objectives:

• Personal records in lifts or races
• Mastering new skills or techniques
• Consistency in healthy habits

Find community support. Surround yourself with like-minded individuals:

• Join group fitness classes or sports teams
• Connect with other menopausal athletes online or in-person
• Share your journey and inspire others

8. Supplement wisely: Focus on evidence-based choices

"Generally speaking, it is wise to err on the side of common sense and get the calcium you need through your diet, not a pill."

Prioritize whole foods. Most nutrients are best obtained through a balanced diet. However, some supplements may be beneficial:

• Vitamin D (especially if deficient)
• Omega-3 fatty acids
• Magnesium
• Adaptogens (like ashwagandha or rhodiola)

Consider hormone therapy. Discuss the pros and cons of menopausal hormone therapy (MHT) with your doctor:

• Can alleviate many symptoms
• May have health benefits when started early in menopause
• Individual risks and benefits must be weighed

Be cautious with trends. Avoid falling for unproven or potentially harmful supplements. Research thoroughly and consult healthcare professionals before adding new supplements to your routine.

9. Personalize your approach: Track changes and adjust accordingly

"Taking inventory will help you understand what you want to address."

Monitor symptoms. Keep a journal or use apps to track:

• Menstrual changes (for perimenopausal women)
• Hot flashes and night sweats
• Mood fluctuations
• Sleep quality
• Energy levels

Assess body composition. Look beyond the scale:

• Consider DEXA scans or other accurate body composition measurements
• Track strength and performance metrics
• Pay attention to how clothes fit and how you feel

Experiment and adjust. There's no one-size-fits-all approach:

• Try different nutrition strategies
• Vary exercise types and intensities
• Test different recovery methods
• Be patient and give interventions time to work

Remember that menopause is a highly individual experience. What works for one woman may not work for another. Stay curious, be willing to adapt, and celebrate the journey of discovering what helps you thrive during this transformative life stage.

Last updated: November 12, 2024