💪 How I Dropped 3% Body Fat in 3.5 Months While in Perimenopause 🌸 And Still Going Out! 🎉🍸

At the beginning of 2024, I found myself in a challenging place. My husband had lost his business, and the stress of it all had taken a toll on my body. As someone in perimenopause, I was already dealing with fluctuating hormones, but the added stress sent my cortisol levels through the roof.

Cortisol, often called the "stress hormone," can wreak havoc on your body when it stays elevated for too long. It encourages fat storage, especially around the belly, disrupts sleep, and makes it harder to maintain muscle mass—key issues for women in perimenopause. I noticed I had gained fat, not muscle, and knew I had to take action.

To better understand how to train and eat effectively during perimenopause, I completed Dr. Stacey Sims' Menopause Course. Dr. Sims is an exercise physiologist and nutrition scientist specialising in women’s training and the unique needs of female physiology. Her insights on gender-specific differences helped me fine-tune my approach while still training at my CrossFit gym, where I chose workouts that suited my body and energy levels.

Additionally, I leaned on advice from one of my bodybuilding friends. By mixing CrossFit-inspired training with bodybuilding principles, I created a hybrid approach. I modified sessions when needed and even designed my own workouts to suit my goals and hormonal fluctuations. This combination of knowledge and flexibility was key to my progress.

Despite the challenges—including attending 50th birthday parties almost every other week with indulgent dinners and cocktails—I was able to implement these strategies and see results. Here’s what I did:

• Resistance training: Focused on a mix of strength and muscle-building exercises to counter muscle loss and stabilise blood sugar.
• Reduced cardio sessions: Dropped one cardio session per week to avoid overtraining, which can spike cortisol further.
• Incorporated HIIT and sprint training: Short, intense sessions helped boost my metabolism without prolonged cortisol elevation.
• Improved sleep: Prioritised 8 hours of quality sleep per night to allow my body to recover and lower stress levels.
• Scheduled downtime: Set aside time daily for relaxation and mindfulness to calm my nervous system.
• Increased protein intake: Boosted my daily protein by 20–30 grams to stabilise blood sugar and support muscle repair.
• Stopped fasting: Shifted to regular meals to prevent further stress on my body and support energy levels.
• Pre- and post-workout nutrition: Had a protein shake or meal before and after workouts to fuel recovery and muscle building.
• Daily steps: Walked every day, aiming for at least 10,000 steps to keep active and manage stress.
• Hydration: Drank 3 litres of filtered water daily with Celtic salt to support hydration and reduce fatigue.
• Consistently took supplements: Included creatine, ashwagandha, magnesium, vitamin D, and schisandra to manage stress, improve recovery, and support overall hormonal health.
• Balanced indulgences: Enjoyed birthday parties and dinners out, allowing myself cocktails and celebratory meals, while sticking to my plan the rest of the time.

By combining insights from Dr. Stacey Sims, support from my bodybuilding friend, and strategies tailored to my unique needs, I was able to navigate perimenopause, balance stress, and achieve my goals. Small, intentional changes made a big difference. 💪

If you’re struggling with low energy, brain fog, weight gain, anxiety, or any of the other 70+ symptoms of perimenopause, I’ve created a program just for you. It’s a private group program where you’ll be surrounded by people who understand exactly what you’re going through.

We’re kicking off in mid-January, and I’m offering a special discount for the first round. If this sounds like what you need, comment Energy below or DM me for a free consultation to see if you’re suited to the program. 💫💙💜💛

💖 Lisa xox