Protect your muscle. Protect your bones. Protect your future. Today we shift our focus to intentional movement — not burning calories, not punishing workouts, but training your body in a way that supports longevity, strength, and hormonal health. Because here’s the truth: After 40, women lose 3–8% of their lean muscle every decade. And during perimenopause and menopause, that muscle loss accelerates because of declining estrogen. Less muscle means: - A slower metabolism - More fat gain (even when you’re eating the same) - Poor blood sugar regulation - Weaker bones - More joint pain - Lower strength and confidence But the GOOD news? You can absolutely rebuild, maintain, and protect your muscle and bones — if you train with intention. 💥 YOUR MOVEMENT PRIORITIES FOR DAY 3 1. NEAT: 8,000–10,000 Steps Per Day Non-Exercise Activity Thermogenesis (NEAT) is the movement you do outside of the gym — walking, cleaning, errands, stairs, daily life. Why it matters for women 40+: - Supports metabolism without stress - Improves insulin sensitivity - Reduces inflammation - Lowers cortisol - Supports healthy weight maintenance - Improves circulation and digestion Walking is one of the MOST hormone-friendly tools you have. It’s low-stress, low-impact, and highly effective. 2. Strength Training: Minimum 2x Per Week If you want to change your body after 40, this is non-negotiable. Strength training: - Rebuilds and preserves lean muscle - Protects bone density (crucial during menopause) - Boosts metabolism - Reduces injury risk - Improves balance and stability - Increases confidence and functional strength You do not need long workouts — 20–30 minutes, twice a week, done consistently, will shift everything. Your body changes through stimulus. Muscle responds to challenge, not perfection. 3. Mobility Work: At Least 1x Per Week Mobility is the foundation that lets you move without pain as you age. Why mobility matters: - Reduces stiffness - Improves joint health - Enhances strength training performance - Supports good posture - Reduces injury risk - Helps with recovery and inflammation

The most overlooked hormone reset tool women have. Today we’re shifting our focus to something most women over 40 struggle with, SLEEP. And it’s not because you’re “doing anything wrong. "It’s because your hormones are changing, and sleep is one of the FIRST places those shifts show up. Let’s break down why sleep matters more now than ever — and how improving it impacts everything from fat loss to muscle maintenance to energy. 💤 HOW SLEEP CHANGES AFTER 40 During perimenopause and menopause, declines in estrogen and progesterone can cause: - Trouble falling asleep - Waking up at 2–4 a.m. - Night sweats - Restlessness - Racing thoughts - Light, fragmented sleep These hormonal shifts directly affect your nervous system, body temperature, metabolism, and recovery — which is why sleep often becomes so unpredictable. But this is exactly why sleep MUST become a priority. When sleep goes down, every other system feels it. ✨ WHY SLEEP IS CRITICAL FOR WOMEN 40+ 1. Hormone Regulation Poor sleep increases cortisol and decreases insulin sensitivity, leading to: - Higher cravings - More fat storage - Blood sugar swings - More inflammation Good sleep stabilizes hormones and creates an environment where your body can actually heal. 2. Maintaining Lean Muscle Sleep is when your body: - Repairs muscle tissue - Rebuilds strength - Regulates growth hormone - Supports recovery after workouts If sleep is low, muscle breakdown increases — and this accelerates age-related muscle loss. Quality sleep = quality recovery. 3. Metabolism + Fat Loss Sleep directly impacts your ability to: - Regulate appetite - Manage cravings - Burn fat efficiently - Maintain a healthy weight Lack of sleep increases ghrelin (hunger hormone) and decreases leptin (satiety hormone), making everything feel harder than it needs to. 4. Brain + Emotional Health Better sleep improves: - Mood - Focus - Stress resilience - Decision-making - Emotional regulation -

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I’m Planning content for you ladies for next week. Ask me a question related to peptides, training, nutrition, supplementation, hormone optimization, or mindset. I will turn your questions into content and make sure they get answered 👏🏻

TGIF ladies!!! I didn’t get the chance to record the video today, so I will be posting Day 5 tomorrow. Have a fantastic evening! See you tomorrow 🤗