Menopause Cheat Sheet

Today we want to cover ALL the things we’ve learned that you can be doing to help manage menopause and transitions! 

First- Exercise (it’s why we have Level M)!

  • Are you exercising in some form most days of the week? 
  • Are you strength training at least 3-4 days per week (and not the 2lb dumbbells team – you need to be lifting HEAVY weight to manage muscle loss!)
  • Are you getting your heart rate up 2-3 days a week for at least 15 to 20 minutes? You don’t have to make it skyrocket, but you should be breathing heavy and sweating!

Second- Nutrition 

  • Are you eating 4-6 servings of veggies a day?
  • Are you eating at least 0.8-1g of protein per pound of body weight each day?
  • Are you getting ENOUGH carbohydrates in each day (especially around training)?
  • Are you learning about and consuming the foods that promote estrogen production
  • Are you learning what foods cause you gut inflammation?

Third- Self Care + Sleep

  • Do you have a pre bed wind-down routine that includes no screens at least 30 minutes before bed?
  • Are you spending 10-15 minutes per day stretching/mobilizing/foam rolling?
  • Are you giving yourself ample time between training sessions to appropriately recover?
  • Are you spending time each day being grateful for what you have?
  • Are you spending time each day “stopping” and just existing (rather then trying to do everything all the time).
  • Are you getting daily sunshine?

Fourth- Hormone Support

  • Are you taking specific supplements (such as chasteberry, holy basil, ashwagandha) to support your hormone health?
  • Are you mindful of stress management and taking steps to chill out on the regular?
  • Are you learning about your gut health and having at least 1-2 bowel movements per day?

This might seem like a massive and overwhelming list if you’re new to taking good care of yourself! And we aren’t here to tell you to start working on all of it today!

Look at the list and pick one thing from each category (pick the easiest things to implement first!) and then as you make those habits you can begin to add in others. 

Even making small changes today can lead to big changes down the road!

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