The Truth About Estrogen in Midlife (and how to take back control)

...Women 40+, do you ever feel like you are fighting a losing battle against your body? 

...Your energy is tanking, weight seems to creep up overnight, and the mood swings? Let’s just say they aren’t fun for anyone.

The hidden culprit: DECLINING ESTROGEN levels.

🔺 Did you know that about 80% of women experience symptoms like hot flashes, fatigue, midsection fat accumulation, and brain fog due to declining estrogen levels during menopause?

❤️ And it's important to know that heart disease RISK DOUBLES for women within 10 years of menopause as estrogen declines.

🔺 Here’s what happens in midlife: As estrogen declines during perimenopause and menopause, it impacts nearly every system in your body.

Estrogen is key for maintaining:

* Metabolism: Estrogen regulates fat distribution. Lower estrogen slows fat burning, especially in the midsection.

* Bone health: Estrogen helps bones absorb calcium and maintain density. Declining estrogen increases the risk of osteoporosis. We lose up to 20% of our bone density in the first 5-7 years after menopause without adequate estrogen levels.

* Brain function: Estrogen supports neurotransmitters like serotonin and dopamine, which is why brain fog and mood swings can hit hard. Estrogen can increase serotonin production by up to 40%

* Sleep: Fluctuating hormones disrupt the sleep-wake cycle, leaving you tired and groggy.

* Energy dips: Decreased estrogen can result in crippling fatigued no matter how much you rest. 

But here’s the thing I always say to my health coaching clients: 

"While peri/menopause is inevitable, suffering is not." 

By addressing the root causes, you can take back control and feel vibrant again.

➡️ Here are my 5 Health Coach, evidence-based steps you can take:

1. Balance blood sugar to stabilize hormones.

✨ Eat by my Healthy Plate Template: protein, healthy fats, fiber, and greens. This keeps blood sugar steady, which helps regulate other hormones—they’re all connected in an intricate spider web.

✨ Eat whole foods with phytoestrogens (like flaxseeds, tofu, and lentils) to support hormonal balance. Add 1 TBS of ground flaxseed to your morning protein smoothie: it is rich in lignans, compounds that support estrogen balance.

2. Incorporate strength training to maintain muscle and boost metabolism.

✨ Just 2-3 sessions per week can counteract sarcopenia (muscle loss) caused by declining estrogen. Focus on compound exercises like squats, lunges, and push ups to maximize benefits.

3. Support sleep with magnesium-rich foods and a bedtime routine.

✨ Magnesium (I call it "nature's chill pill) helps relax the nervous system and improve sleep quality. Add leafy greens, nuts and seeds to your meals, and even dark chocolate counts (aim for 80%+ cacao content for the max antioxidants and least sugar) Supplement as needed (DM me if you have specific questions about this or to see which I recommend). Consider a 10-minute wind-down ritual with a hot bath and journaling to calm your mind.

4. Reduce stress to lower cortisol (which disrupts estrogen balance).

✨ Practice box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Just five minutes can lower stress hormones and improve focus.

✨ Take a 15-minute walk outside daily. Natural light and movement reduce cortisol and boost mood.\

5. Work with your body, not against it.

✨ Get regular lab work at the very least once a year to understand your hormone levels and what they need. Prioritize whole foods and use targeted vitamins and supplements to fill in the gaps. I help clients with exactly this: lab work (what and when), analyzing results and creating a personalized protocol.

✅ When my health coaching clients begin implementing these changes, it very feels like a fog lifted. Everything clicks! Their energy comes back, they feel stronger, more focused, vibrant and alive-- like they finally understood what their body was asking for.

🔥 Your body is communicating with you—are you listening? You don’t have to navigate this alone. The great news: with the right tools and guidance, you can truly THRIVE through this phase of life, as I've seen with hundreds of clients!

>>> Does this resonate with you? Have you experienced any of these? If you’re ready to start your journey toward hormonal health and whole-body wellness, click here!