I’m a woman of a certain age… it’s begun. 🫨
Night sweats
Moods
Brain fog
Restless sleep
Say Amen if you feel me……This is realz…👀
So I started researching what can help.
**Note I spoke with my Doctor about these changes as well…. she verified my findings. Always speak with your Doctor when you experience health changes 👩🏽⚕️**
Thankfully, my Company offers a free health support App called Personify. Within the App I can find excellent health content and get points for discounts!
*Message– leave no benefit on the table… Many Companies offer a ton of benefits employees never use. Make sure you know maximizing yours!!!
Why Strength Training?
According to Personify Health, from the onset of perimenopause and beyond, strength training becomes increasingly important.
Why?
Because we reach peak muscle (and bone) mass around age 30. The hormone estrogen supports muscle function at the cellular level—directly influencing the strength of muscle contractions, among other things.
When estrogen and other hormones decrease during perimenopause, muscle mass and strength begin to gradually decline.
How Often Should We Strength Train?
Experts recommend that you prioritize 2 things in your workout routine from perimenopause and beyond:
Lifting heavy weights with a focus on multi-joint movements, 3 times per week, for 20–30 minute sessions.
High intensity interval training 1-2 times per week for 20-30 minute sessions.
How Many Reps are Effective?
According to the article STRENGTH TRAINING DURING PERIMENOPAUSE in Stanford Lifestyle Medicine, To maximize the benefits for your muscles, research indicates that individuals that lift weights heavy enough to near failure in 4-6 reps see the largest gains in muscle strength when the exercise is maintained for 3-5 sets.
For women new to strength training, this type of training regimen may require some getting used to, so it is okay to gradually work toward this goal over time, and prioritize safety at first.
This is based on the vast body of research suggesting that maintaining muscle is critical for successful aging of the body and reducing the risk of injury as we get older.
Snack Recommendation
✈️🚗 So I’ve got quite a few summer jaunts planned, therefore I need a snack that keeps up! Given the bone and muscle loss my body is starting to experience, I want to incorporate what I can to support it ♥️.
Can we also talk about eating and drinking with hair, and skin in mind? We’ll talk about that in a future post on Eating for Natural Hair. 👩🏽🌾
🌿🥣✨ Funny story, when I shared this new idea with my Mom, sh laughed and told me stories how my Granny and her Sisters used to cook and drink bone broth all the TIME! It was used for many things, but also drinking. Their face, skin and appears were beautiful. Time to go back to our OLD-Ways!
Bone broth is valued for its protein and collagen-building amino acids, which support the body’s connective tissues. While it’s not a miracle food, it can be a nourishing addition to a balanced diet that supports healthy skin, hair, joints, and overall wellness.
A warm cup of bone broth is both a nutrient-rich choice and a connection to traditional ways of eating.
So, I did a bit of research looking for an on the go drink that would just require hot water, Eureeka! I found it.
- Instant Beverage Mix: Made with chicken bone broth, pasture-raised chicken collagen, and ground herbs and spices.
- Traditional & Savory Flavor: Simmered with tomatoes, shiitake mushrooms, sea salt, black pepper, apple cider vinegar, and prebiotic fiber (from chicory root)
- Crafted for Taste & Convenience: Mix with 8 oz hot water., stir, and sip.
- For Your Lifestyle: Gluten-free, dairy-free, soy-free, keto-friendly, paleo-friendly
- In Each Box: Comes with 4 individual packets.
I found a 4-pack (4 drop ins one box) for $9.99.
For a bit of Fun… 😉 My Gym Bag!
Over-packed and ready as usual 😂!
References
Smith, C. & Sims, S. (2023, July). Strength training during perimenopause. Stanford University Lifestyle Medicine. Retrieved from Strength Training During Perimenopause | Movement & Exercise
📣♥️ Morning Announcements
At Whispers, our goal has always been to create meaningful opportunities for growth, connection, and reflection—and we would love for you to be a part of what’s next.
📚 Love to read? Start by checking out 7 Whispers from My Heart to Yours, a collection of reflections, encouragement, and lessons designed to help you navigate life’s journey with intention and purpose. Whether you’re reading alone or with a friend, we hope the book inspires meaningful conversations and personal growth.
💜 Looking for community? Stay connected by subscribing to Whispers. We are excited to soon launch an exclusive GroupMe community where subscribers will receive special content, encouragement, behind-the-scenes updates, and opportunities to connect with like-minded women who are committed to growing together.
✨ Ready for a deeper experience? We have only a few spots remaining for the Lead with Conviction Women’s Conference. This intimate gathering has been intentionally designed to provide the respite, rejuvenation, and retreat so many women need during these demanding times. Through powerful speakers, meaningful connections, nourishing meals, and opportunities for reflection, we believe this experience will leave you renewed, encouraged, and equipped to lead with greater purpose and conviction.
https://www.eventcreate.com/e/leadwithconvictionwomensconference
We hope you’ll join us in one—or all—of these opportunities.
Peace,
J