Every week, I’ll post a challenge that will bring your focus to an aspect of your well-being that will support you on your fitness journey. My goal is that these additional challenges will help you refine your habits.
Challenge 1 Meal Planning
Meal planning is one of the most effective tools for maintaining a healthy lifestyle while reducing daily stress.
By deciding on your meals ahead of time, you gain full control over your nutritional intake, making it much easier to avoid the temptation of convenient but processed fast foods.
This organization is especially critical for supporting fitness goals; whether you are aiming to build muscle, lose fat, or increase endurance, planning ensures you hit specific macronutrient targets—like protein for recovery or complex carbohydrates for energy—that your body requires to perform and repair itself.
Beyond physical performance, it is a significant time and money saver.
These guidelines are specific to peri-postmenopausal women. Please reach out if you would like different guidelines. Based on Dr Stacey Sims recommendations.
Protein
How Much?
2.0 to 2.3g per kg of body weight
1.0 to 1.2 grams of protein per pound of body weight
The Strategy
Aim for 30–40g of protein per meal and 20g per snack.
Specifically, consume 30–40g of high-quality protein within 30–45 minutes after strength training to halt muscle breakdown.
Why?
Estrogen is anabolic (muscle-building). As it drops, you need a higher “leucine stimulus” (an amino acid found in protein) to trigger the same muscle protein synthesis that occurred naturally when you were younger.
Fiber
How Much?
25g to 35g+ Daily
The Strategy
Eat Your Veggies/Fruit first in a meal
Fill your plate with “colourful” carbohydrates (berries, leafy greens, cruciferous vegetables) rather than relying solely on beige, starchy grains.
Why?
As estrogen declines, women naturally become more insulin resistant (meaning the body struggles to process carbohydrates). Fiber slows down the absorption of sugar, preventing the “blood sugar spikes” that lead to midlife weight gain and energy crashes.
Fat
How Much?
20-30% of your daily caloric intake
The Strategy
Prioritize the quality of the fat.
Plant-based monounsaturated fats and Omega-3s (avocados, extra virgin olive oil, walnuts, chia seeds, and fatty fish like salmon)
Why?
Fat is the precursor to hormone production (like estrogen and progesterone). As these levels naturally decline during perimenopause and menopause, providing the body with high-quality fat sources is vital for maintaining endocrine health and cognitive function.
Supplements
Whole Foods should be your primary source, sometimes we need extra help.
Please check with your Dr. before taking supplements if you have a medical condition or are taking any medications.
Creatine– Recommended
3-5g daily
Women naturally have lower creatine stores than men. Supplementing helps overcome anabolic resistance, improves muscle power, and—crucially for middle age—supports brain health, memory, and mood stability.
Vitamin D3 (2,000+ IU) Recommended
Critical for bone mineral density, which declines as estrogen drops. It also plays a major role in immune function and muscle strength.
Pair it with Vitamin K2 to ensure the calcium you absorb is directed to your bones rather than your arteries.
Protein Powder-Optional
Whey Protein Isolate (30–40g Post-Workout)
Whey isolate is rich in leucine, the amino acid that acts as a “trigger” for muscle building
Essential Amino Acids (EAAs) Option Recommended for lactose–intolerant
2.5g to 3g of leucine per serving-if you aren’t consuming a protein powder after workouts
Look for 9 essential AA in mix
Omega-3 Fatty Acids (EPA/DHA) Optional
1,000mg–2,000mg Combat the systemic inflammation that increases during the menopausal transition. Omega-3s support heart health and help mitigate the “joint aches” many women feel during this life stage
Magnesium L-Threonate or Glycinate
Magnesium L-Threonate: Best for “brain fog” and cognitive support because it crosses the blood-brain barrier.
Magnesium Glycinate: Ideal for muscle relaxation and improving sleep quality.
Timing: Take it in the evening to help lower cortisol and promote deep sleep.