Let’s be honest. Perimenopause doesn’t come with a manual — just a mix of brain fog, unpredictable energy, and a metabolism that seems to have its own agenda. And yet, women in their 40s and 50s are expected to juggle careers, households, after-school chaos, and still find time to train, eat well, and stay sane. At VANTA, we don’t believe in surviving this stage. We believe in thriving through it — with science-backed strategies that actually work for female physiology. So what does a thriving day look like? Let’s break it down. Morning: Fuel First, Hustle Second Forget fasted workouts. Dr. Stacy Sims and Dr. Andy Galpin both agree: women should not train fasted, especially in midlife. Fasted training spikes cortisol — the stress hormone that’s already elevated during perimenopause — and can sabotage muscle gains, energy levels, and hormonal balance. Instead, we start the day with fuel that stabilizes blood sugar, supports neurotransmitters, and sets the tone for sustained energy. Smart Start Breakfast - Protein: Eggs, Greek yogurt, or a plant-based protein shake. - Slow carbs: Oats, sourdough toast, or sweet potato. - Healthy fats: Avocado, nuts, or olive oil. - Bonus: Add magnesium-rich greens like spinach or kale to support nervous system resilience. This combo helps regulate insulin and cortisol, two hormones that love to misbehave during perimenopause. It also supports dopamine and serotonin production — your mood and motivation molecules. Mid-Morning: Movement & Mindset If your schedule allows, late morning or early afternoon is the sweet spot for training. Research shows that cortisol levels begin to stabilize by then, making it a more hormonally friendly time to lift, sprint, or sweat. Dr. Galpin’s work on performance optimization highlights the importance of training when your body is primed for adaptation, not just when your calendar says “go.” For perimenopausal women, this means avoiding early morning high-intensity sessions unless well-fueled and well-rested.

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😳From bloating to electric shock sensations — your hormones affect way more than you realise. Take back control with VANTA Coaching 💪 Let us know if you are experiencing any unusual perimenopause or menopause symptoms. DM us for 15 min FREE assessment #MenopauseSupport #VANTACoaching #MidlifeReset #WomensHealth #ThriveAfter40