Have you ever thought, “I haven’t really changed anything… so why does my body feel so different?” Maybe your joints are more achy, your brain feels foggier, or your lab work is starting to show rising cholesterol and A1C levels — even though your diet, activity, and lifestyle haven’t shifted much at all.

For many women in their 40s, 50s, and beyond, this isn’t “just getting older.” It’s often about changing hormones — especially estrogen and progesterone — and how they affect everything from heart health and bone strength to mood, metabolism, and sleep.

In this Nourish to Flourish episode, registered dietitian and strength coach Megan the Trainer RD breaks down what’s really going on inside your body and how you can use food, movement, and lifestyle habits to better support this season of life.

Is It Just Aging… or Your Hormones?

If you haven’t dramatically changed your eating, exercise, or stress levels, but you’re noticing:

• More joint aches and stiffness
• Increased brain fog or trouble focusing
• Cholesterol numbers trending in the wrong direction
• A1C starting to creep up
• Weight shifting, even at the same calorie intake
• Energy and mood feeling less predictable

…then hormone changes connected to perimenopause or menopause may be part of the story. Estrogen and progesterone don’t just affect your cycle — they influence how your heart, bones, metabolism, and nervous system function day to day.

Estrogen: The “Queen Bee” with Many Jobs

Estrogen is a key female reproductive hormone, but it also plays a huge role in:

• Heart health: helping blood vessels stay flexible and elastic
• Cholesterol regulation: supporting healthier lipid levels
• Bone health: protecting against excessive bone loss as we age
• Appetite and body composition: influencing how we store and use energy
• Mood and motivation: impacting neurotransmitters like serotonin and dopamine

As estrogen declines, we can see shifts in blood pressure, cholesterol, body composition, and even how we tolerate carbohydrates. That’s why nutrition for women over 40 often needs to be more intentional, especially around protein, fiber, and the types of fats we choose.

Nutrition Strategies to Support Estrogen

From a food perspective, here are some foundations Megan emphasizes:

• Omega-3 fats: from fatty fish, walnuts, flaxseeds, and chia seeds
• High-fiber foods: whole grains, legumes, non-starchy vegetables, and fruit with the peel
• Flax and chia seeds: a powerful combo of fiber, omega-3s, and hormone-supportive compounds
• Consistent protein intake: aiming for about 25–30 grams of protein at meals

Estrogen also supports insulin sensitivity, so as levels decline, you may notice your body doesn’t handle carbohydrates quite like it used to. This doesn’t mean you need to fear carbs, but it does mean being more mindful about pairing them with protein and fiber. As Megan likes to say: “No naked carbs.”

Progesterone: The Calming (Sometimes Sleepy) Counterpart

Progesterone tends to be more prominent in the second half of the menstrual cycle and during pregnancy. It has a calming, relaxing influence, which can be both a blessing and a challenge.

When progesterone fluctuates, you might notice:

• Sleep feeling more disrupted than it used to
• Stressors feeling heavier or harder to cope with
• More fatigue or the need for extra rest

This is where both self-care and nutrient support matter. Strategies may include magnesium-rich foods (like leafy greens and nuts), good sleep hygiene, gentle movement, and stress-management practices that actually refill your cup instead of draining it further.

Supporting Your Body’s Natural Detox Pathways

Hormones are processed and cleared through systems like the liver, kidneys, and GI tract. To keep things moving smoothly, Megan encourages women to:

• Support the liver: with B vitamins, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and adequate fiber
• Support the kidneys: by staying well-hydrated throughout the day
• Support the gut: with plenty of fiber to promote regular bowel movements and a healthy gut environment

When these systems are functioning well, your body is better able to process and balance hormones — which can influence how you feel physically and emotionally.

Why Strength Training Is Non-Negotiable for Women 40+

As estrogen declines, bone remodeling changes — which means women are at higher risk for losing bone density over time. While calcium matters, it’s not the whole story. Your bones also need strength training to get the message to stay strong.

Lifting heavy (in a safe, smart, progressive way) helps:

• Stimulate bone-building activity
• Preserve and build lean muscle mass
• Support metabolism and insulin sensitivity
• Improve balance, stability, and confidence in daily life

At Fitness Lying Down, we’re big believers in functional strength training for women in perimenopause and menopause — not just for aesthetics, but for long-term health, independence, and vitality.

Feeling “Not Like Yourself”? You’re Not Broken.

It can be discouraging when your body feels unfamiliar, especially when you’re doing your best to “do all the right things.” But you’re not failing — your hormones are changing, and your body is asking for a different kind of support.

With the right nutrition, strength training, and lifestyle strategies, you can feel more grounded, more energized, and more like yourself again — even as your hormones shift.

Ready for a Personalized Nutrition Blueprint?

If you’re noticing changes in your labs, energy, mood, or body composition and want a plan that’s tailored to your season of life, Megan offers one-on-one Nutrition Blueprint Sessions.

Together, you’ll look at what’s going on in your world, your hormones, and your habits — and build a realistic, sustainable strategy that helps you nourish your body and truly flourish.

You don’t have to white-knuckle your way through perimenopause or menopause. With the right support, you can navigate this transition with more clarity, confidence, and compassion for yourself.