Many women feel frustrated when their usual health strategies—diet, exercise, or stress management—stop delivering results in peri-menopause.
For years, you probably had a routine that worked. Maybe you exercised regularly, watched what you ate, or followed the usual “eat less, move more” advice—and it kept you feeling pretty good.
But now? Your body seems to be playing by a different rulebook.
Suddenly, the weight won’t budge (especially around your belly). You’re doing everything "right", but your energy levels have plummeted, your sleep is unpredictable, and stress feels overwhelming.
So what changed? Your hormones did.
The Myth: "I Just Need to Work Harder"
Many women in peri-menopause assume that if their old strategies no longer work, the answer is to double down—cut calories further, push harder in workouts, and try to "willpower" their way through fatigue and cravings.
Most health advice doesn’t take peri-menopause into account…
You’re told to eat less and exercise more… but that just leaves you feeling exhausted and stuck.
You’re told to count calories and macros, that’s all that matters… but your hormones dictate how your body burns fat, stores energy, and recovers.
You’re doing all the “right” things—yet you still feel sluggish, puffy, or like your body is working against you.
So here’s the truth: Pushing harder can make things worse.
Why? Because your body isn’t broken—it’s adapting. Peri-menopause and menopause are hormonal transitions, much like puberty, pregnancy, or postpartum. You don’t need to fight against these changes—you need to work with them.
The Key Hormonal Shifts Sabotaging Your Old Strategies
Here’s what’s happening behind the scenes:
1️⃣ Oestrogen & Progesterone Are Declining → These hormones regulate metabolism, mood, and sleep. As they drop, your body becomes more sensitive to stress, making it easier to store fat and harder to recover.
2️⃣ Cortisol Becomes More Dominant → Your body becomes less resilient to stress. Overdoing long strenuous workouts, cutting calories too low, or skimping on sleep spikes cortisol—leading to increased belly fat, cravings, and burnout.
3️⃣ Insulin Sensitivity Decreases → Your body isn’t processing carbohydrates the same way it used to. Blood sugar swings contribute to fatigue, brain fog, cravings, and weight gain—especially around the midsection.
4️⃣ Your Metabolism Slows (But Not for the Reason You Think) → It’s not just about age—it’s about muscle loss. Oestrogen plays a role in maintaining lean muscle, which burns more calories at rest. When oestrogen drops, so does muscle mass—unless you actively preserve it.
So, if you’re still following the "diet harder, train longer" approach, you’re likely making it harder for your body to feel balanced, energised, and strong.
What Actually Works? A Smarter, More Sustainable Approach
Instead of fighting against your body, the key is adapting your habits to support your shifting hormones.
✅ Strength Training and Short Effective Workouts
One of the biggest myths? That more exercise = more results.
Strength training is non-negotiable as we age.
It helps:
✔ Maintain and build lean muscle (which naturally declines with age)
✔ Boost metabolism and burn fat (even at rest!)
✔ Strengthen bones and prevent osteoporosis
Prioritising Strength training 2-3x per week over long cardio workouts is far more effective for maintaining lean muscle, boosting metabolism, and reducing insulin resistance.
While chronic cardio or excessive high intensity gym sessions can spike cortisol and lead to fat storage, not all high intensity exercise is bad.
In fact, when done correctly—HIIT can be one of the most effective ways to build muscle, torch fat, and boost brain health without excessive stress on the body.
This kind of training involves bursts of strength-based movement (like squats, lunges, and presses) followed by recovery periods—so cortisol doesn't stay elevated for long periods. Research shows this approach burns visceral fat (the dangerous kind around our organs) while supporting overall hormone health.
✔ Keep sessions short and effective (20-30 mins max)
✔ Prioritise adequate recovery and alternative types of movement between sessions (Yoga would be ideal).
Take Away: If your workouts leave you feeling depleted, exhausted, or inflamed, it’s time to train smarter, not harder.
✅ The Underrated Power of Yoga
Yoga isn’t just stretching—it’s an essential part of a hormone-friendly workout routine.
Why? Because yoga:
✔ Builds core strength and tones muscles (yes, yoga can sculpt too!)
✔ Supports joint health and flexibility
✔ Activates the parasympathetic nervous system (helping to lower cortisol and improve recovery)
✔ Enhances breath control, reduces stress and promotes feelings of wellbeing and purpose
✔ Improves circulation and lymphatic flow (helping detox excess oestrogen)
Take Away: Incorporating dynamic yoga flows alongside your strength training can help balance stress and support mobility, while restorative yoga and breath-work calm the nervous system and aid in better sleep.
✅ Eat for Hormonal Balance, Not Just Calories
You might have gotten away with a low-fat diet or skipping meals in your 30s, but now? Your body needs the right nutrients to keep your metabolism firing and your hormones happy.
Instead of obsessing over calorie counts, shift your focus to blood sugar balance and nutrient-dense foods:
✔️ Protein helps maintain muscle (which protects metabolism and stabilises cravings)
✔️ Healthy fats (support hormone production, brain health and keeps you full for longer)
✔️ Fibre-Rich carbs (supports digestion, prevent blood sugar spikes)
This way, you’re fuelling your body for energy and hormone balance—not starving it into stress mode.
Take Away: It’s not about eating less, it’s about eating right for your hormones.
✅ Time Your Meals to Work WITH Your Metabolism
Eating your biggest meal earlier in the day when digestion is strongest can support better energy and weight balance. Heavy dinners can disrupt sleep and slow metabolism overnight.
Try this:
✔️ Breakfast: Protein + healthy fats (e.g., eggs + avocado)
✔️ Lunch (biggest meal): Lean protein + fibre + good fats (e.g., salmon + roasted veg + olive oil)
✔️ Dinner: Lighter and easy to digest (e.g., soup or a veggie-packed omelet)
Take Away: Your body is more insulin-sensitive in the morning—eating heavier at night makes weight loss harder.
✅ Support Your Nervous System & Lower Cortisol
Women in midlife often live in chronic stress mode—without even realising it. Hormonal shifts make your body more sensitive to stress, which can lead to:
❗️Fatigue & brain fog
❗️Increased belly fat
❗️Cravings & mood swings
The solution? Prioritising Recovery & Rest
✔️ Swap over training for mindful movement: Daily walks in nature and yoga.
✔️ Add daily breath-work or meditation: Regulate your nervous system and lower stress
✔️ Prioritise quality sleep: Even small circadian rhythm tweaks can make a massive impact.
When your nervous system feels safe, your body burns fat, builds muscle, and heals properly.
Take Away: Your stress levels matter just as much as your diet when it comes to fat loss, hormonal balance and energy.
The Bottom Line
If you’re stuck in the cycle of over-exercising, feeling exhausted, and not seeing results, it’s not because you need to work harder—it’s because it’s time to work smarter.
By shifting your focus, you’ll not only see better physical results but also feel more balanced, energised, and in control of your body again.
This is exactly what I teach inside:
Rediscover Your Radiance Toolkit - a free 5-day challenge designed for women over 40 who want to feel better in their bodies without overhauling their entire lifestyle.
Inside, you'll get:
✔ Daily videos containing simple actionable steps to improve your energy balance and well-being
✔ Energising morning yoga flow to wake up your body
✔ Guided sleep meditation for deeper, hormone-supportive rest
✔ Sculpt & tone workout designed for peri-menopausal women
✔ De-Stress rituals & breath-work to lower cortisol, calm stress and balance your nervous system
Because the right workouts aren’t just about looking good—they’re about feeling good in your body again.
Your body is not broken. It just needs a new strategy. And this is your first step.
💡 Ready to Start?
Comments