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Menopause

Perimenopause, menopause and after: what's changing and what helps.

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  • Sleep, Recovery & Lifestyle

    How can I improve my sleep?

    Start with the basics Nikkiey returns to again and again: cut screens and bright light before bed, keep your room cool and pitch black with the phone out, and go to bed and wake at the same times. Then try Dr. Stephen Cabral's 3-2-1 rule: no food three hours before bed, no liquids two hours, no screens one hour.

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  • Sleep, Recovery & Lifestyle

    How do I recover from muscle soreness faster?

    Recover faster by fixing your recovery inputs, not by pushing harder. Nikkiey points to sleep, eating enough (especially protein), and hydration, plus not hammering the same muscles over and over. She recommends spreading leg work across full-body sessions instead of one brutal leg day, and treating soreness past 72 hours as a sign to reassess.

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  • Sleep, Recovery & Lifestyle

    How does poor sleep affect weight loss?

    Poor sleep works against fat loss on several fronts. Nikkiey explains that it raises your hunger hormone ghrelin, lowers your fullness hormone leptin, and raises cortisol, which she says signals your body to hold fat, break down muscle and become more insulin resistant. That means you can be in a calorie deficit and still stall.

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  • Sleep, Recovery & Lifestyle

    Does alcohol affect sleep?

    Yes. Nikkiey explains that alcohol may help you fall asleep faster, but it disrupts deep and REM sleep later in the night, raises your heart rate and body temperature, and wakes you up. That poor sleep then raises cortisol, shifts hunger hormones, increases cravings and hurts your next workout for 24 to 48 hours.

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  • Sleep, Recovery & Lifestyle

    How many hours of sleep do I need to lose fat?

    Aim for seven to nine hours a night. Nikkiey explains that most adults need that range to support the hormones that drive hunger, cravings, recovery and fat storage. If you're getting five or six hours now, don't overhaul everything overnight. Add 15 to 30 minutes at a time until you get there.

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  • Sleep, Recovery & Lifestyle

    How many rest days should I take a week?

    Take at least two rest days a week, Nikkiey says, and one of them can be active recovery like a walk, yoga, stretching or mobility work. She trains four days a week herself. One, two or even three rest days won't stall your progress. They help it, because rest is when muscle is built.

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