Dear Sisterhood,
You’ve spent your life showing up for your family, your job, your community. You’ve leaned in, pushed through, and gotten it done.
But what happens when your own body starts to push back?
You’re eating the same, moving the same and yet the scale creeps up, your energy crashes, and your motivation disappears. Sleep becomes unpredictable. Your brain feels foggy. You snap more easily. And your workouts? They barely make a dent.
This isn’t laziness. It’s not weakness.
It’s perimenopause and it changes everything.
If no one told you what to expect, you’re not alone. Most of us were never taught what’s actually going on during this transition. We were left to figure it out while juggling everything else in our lives.
That ends now.
What Perimenopause Is Really Doing to Your Body
Perimenopause begins in your 40s, sometimes earlier. And it’s not just “the start of menopause.” It’s a hormonal reprogramming that impacts nearly every system in your body.
Let’s break it down.
The Hormonal Shifts:
- Estrogen levels fluctuate, then decline. This affects your metabolism, brain function, fat distribution, and insulin sensitivity
- Progesterone drops that leads to poor sleep, mood changes, and increased anxiety
- Testosterone decreases directly causing low energy, motivation, and libido
Together, this creates:
- Increased fat storage (especially around your midsection)
- Muscle breakdown and slower metabolism
- Blood sugar imbalances and cravings
- Sleep disruptions and chronic fatigue
- Mood swings, irritability, and emotional overwhelm
- Brain fog and lack of mental clarity
In short? It’s a physiological perfect storm.
Why Your Old Plan No Longer Works
The problem isn’t your effort.
The problem is that you're using tools built for a different body and a different time in your life.
Here’s what stops working in perimenopause:
- Long cardio sessions raise cortisol and break down muscle
- Low-calorie diets slow metabolism and worsen energy crashes
- Fasting or skipping meals can destabilize hormones and blood sugar
- Light weights and high reps won’t preserve the muscle you're rapidly losing
This isn’t about shrinking yourself.
It’s about rebuilding strength, energy, and clarity with a strategy that respects what your body needs now.
The New Strategy: Protein, Strength, Recovery, and Support
Let’s be clear: your body is still capable of growth, strength, and transformation. You just need a smarter approach.
Here’s what actually works in perimenopause:
1. Eat More Protein, With Purpose.
To fight muscle loss and keep metabolism humming, protein is your daily non-negotiable.
Use this formula:
1.6–2.2g of protein per kg of body weight
or 0.7–1g per pound
→ For 150 lbs: aim for 105–150g per day
- Post-workout: target 35–40g within 45 minutes
- Meals/snacks: 25–30g to keep your system fueled and cravings in check
This isn’t about “bulking up.” This is about preserving the lean mass that keeps your body strong, balanced, and functional.
2. Strength Train Heavier, Smarter, Stronger.
Your muscle is your metabolism. Your armor. Your power source.
In perimenopause, strength training does more than tone, it:
- Preserves lean mass
- Improves insulin sensitivity
- Supports bone density
- Boosts cognitive function
Start with 3x/week, using compound lifts (squats, deadlifts, rows, presses). Focus on challenging weight, not fatigue.
No more 10-pound dumbbells unless you're warming up.
3. Fuel. Don’t Starve!
Your body needs nourishment to feel safe, regulate hormones, and perform.
Before workouts:
15g protein + 30g carbs (e.g. Greek yogurt and fruit)
After workouts:
35g protein + 20g carbs (e.g. chicken + sweet potato)
Throughout the day:
Eat balanced meals. Focus on lean proteins, fiber-rich vegetables, and complex carbs when your body needs them most.
Starving yourself in perimenopause doesn’t lead to weight loss. It leads to more stress, more cortisol, and more fat storage.
4. Sleep Like It’s a Prescription.
You cannot outwork bad sleep. And in perimenopause, sleep is one of the first things to fall apart.
That’s where Sisterhood Calm Nights comes in:
- Supports natural sleep cycles without melatonin
- Helps reduce early wakeups and anxious thoughts at night
- Enhances deep rest so your body can repair, reset, and release fat
More sleep = better results. Period.
5. Support Your System from the Inside Out
What you’re feeling is real. It’s hormonal. And it’s fixable with the right tools.
That’s why I created Sisterhood Supplements to give women support for the most common (and most frustrating) symptoms of this stage of life.
-
Hormone Balance
→ Supports estrogen/progesterone shifts
→ Helps ease irritability, mood swings, and bloating
→ Brings rhythm back to your system
-
Brain Fog & Energy
→ Supports focus, memory, and mental clarity
→ Reduces burnout and mental fatigue
→ Promotes natural energy without stimulants
-
Calm Nights
→ Enhances sleep quality
→ Supports calm, balanced recovery overnight
→ Helps you wake up focused, not foggy
These aren’t band-aids. They’re real support for real biological shifts designed to help you feel like yourself again.
Why This Works and Why It Matters.
This strategy works because it honors your body’s new reality.
- Protein helps you maintain muscle, regulate cravings, and support brain health
- Strength training builds resilience from the inside out
- Smart fueling reduces stress hormones and improves energy
- Supplement support makes it possible to stay consistent, sleep deeply, and show up fully
This isn’t about chasing the body you had.
It’s about building the one that will carry you strong, steady, and sane into your next chapter.
Ready to Take the First Step?
In a separate blog post, we’ve created a simple, no-fuss 8-Week Kickstart Plan built just for this stage of life:
- Easy, high-protein meals with real ingredients
- Strength workouts that fit your schedule
- Built-in support with Sisterhood Supplements to help you actually feel good while you make changes
You’re not starting over.
You’re starting smarter.
And you’re doing it with the support you deserve.
Let’s go.