How can I balance my hormones naturally after 40?

One WarriorBabe coach explains that mood swings, poor sleep, low libido and stubborn belly fat aren't signs your body is broken. They are often signals that hormones like cortisol and estrogen are out of balance, which is common in perimenopause and menopause. In her view, strength training helps bring the body back into balance. She says it lowers cortisol, boosts dopamine, and increases growth hormone and insulin sensitivity. She also says constant dieting and long cardio sessions drive cravings, blood sugar swings and poor sleep, which make things worse.

On food, Nikkiey Stott calls protein king on Ep. 172. She explains that enough protein helps steady insulin, keeps you full so you're not starving at night, supports muscle and stimulates growth hormone. Her guideline is roughly your body weight in grams per day, about 30 grams per meal. She adjusts it for larger bodies and during a cut. She also stresses healthy fats. On Ep. 279, Dr. Jolene Brighten recommends at least 30 grams of protein per meal, at least 25 grams of fiber a day, and added sugar (not fruit) under 25 grams. She suggests filling half your plate with plants and adding a palm-sized portion of protein.

Dr. Brighten also calls stress the number one thing that disrupts reproductive hormones, because the body puts survival first. She mentions certain vitamins and herbs for early perimenopause symptoms. That is something to discuss with your doctor rather than start on your own. If nothing has worked so far, it's likely the plan, not you.