Women navigating the perimenopause and menopause transition seeking to maintain bone density, manage body composition changes, and improve metabolic health.
Estimated Daily Calories
2100 kcal
Protein Target
"Prioritize heavy resistance training at least 3 days a week to combat age-related muscle loss and support bone mineral density, which declines rapidly during the estrogen drop."
As estrogen levels decline, women lose muscle mass and bone density more rapidly. Strength training acts as a stimulus to preserve lean tissue and protect skeletal health.
Hormonal shifts often lead to a slower metabolism and a tendency to store fat in the abdominal area. A high-protein diet combined with resistance training helps counteract these metabolic changes.
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