Transformation Nation

When it comes to protein, we know one thing for sure: women in perimenopause need more of it. According to Dr. Stacy Sims, women in this stage of life should aim for 1.8 to 2.2 grams of protein per kilogram of body weight. Why? Because protein is essential for maintaining muscle mass, boosting metabolism, and keeping energy levels high. But here’s the catch— not all protein is created equal. Many store-bought protein powders are filled with additives, artificial sweeteners, and fillers that don’t serve our bodies well. As a certified health coach, I believe in real food first . That’s why I make my own protein powder using simple, whole-food ingredients that nourish the body without the junk. Why Make Your Own Protein Powder? Making your own protein powder isn’t just about avoiding unnecessary additives—it’s about giving your body the best fuel possible. This homemade blend is packed with essential nutrients that support hormone balance, digestion, and overall health. Here’s what’s ...

As we navigate through perimenopause, our bodies change in ways that can feel frustrating—but here’s the good news: you have more control than you think! One of the most powerful tools in your arsenal? Protein and heavy lifting. The Science: Why Protein & Lifting Heavy Matter One of the biggest shifts that happens during perimenopause and menopause is muscle protein synthesis slows down. What does that mean? Your body isn’t as efficient at building and maintaining muscle, which can lead to a slower metabolism, increased fat storage (especially around the belly), and loss of strength. But here’s the fix: more protein and resistance training. How Much Protein Do You Actually Need? Most women aren’t getting enough! Studies show that women over 40 benefit from 30-40g of protein per meal to support muscle retention, fat loss, and recovery. Instead of the old-school “eat less, move more” advice, focus on fueling your body properly to get stronger, not smaller. To figure out your daily pr...

  Menopause isn’t just about hot flashes and mood swings—it’s also when sleep can become a struggle. If you’ve found yourself staring at the ceiling at 3 AM, tossing and turning, or waking up feeling exhausted, you’re not alone. But before you reach for sleep aids, there’s a natural, science-backed solution you might not have tried yet: tart cherry juice! Yes, really! This simple, delicious drink might be just the thing to help you sleep more soundly and wake up feeling refreshed. Let’s break down the science and how you can use it to your advantage. Why Sleep Gets Harder During Menopause We know menopause brings hormonal shifts, but did you know that declining estrogen and progesterone impact sleep? Here’s how: ✔️ Lower Estrogen = Less Melatonin – Estrogen helps regulate melatonin, the hormone that controls our sleep-wake cycle. When estrogen drops, so does melatonin, making it harder to fall and stay asleep. ✔️ Less Progesterone = More Restlessness – Progesterone has a calming ...