Daily essentials for women: Protein to preserve lean mass. Strength training to raise metabolism. Morning light to anchor hormones. Sleep to support mental health. Discipline to make it repeatable.

Carbs before lifting. Protein after lifting. Fruits before and after. Water, and electrolytes all day. It's that simple. No overcomplicating. You're welcome🌹

⚘️At 53, I’ve learned this the hard way: ⚘️You cannot out-cardio hormonal weight gain. ⚘️Strength training changed everything for me — physically and mentally.

Your body isn’t broken — it’s asking for a new strategy. One foundation that moves the needle is : 💤 Quality sleep Aim for consistency over perfection. Hormones repair at night — protect your rest like it’s non-negotiable.

Excessive cardio will not build the body you desire during Menopause. It will stress the body. Add weights that are challenging to get to 12 reps. Your welcome!