JJ Virgin explains that starting interventions before or during perimenopause makes rebuilding your body easier after menopause. HRT can improve fasting insulin and reduce inflammation, which helps you build muscle and work out harder. She recommends protein-first meals, good sleep, stress management, and a mix of HIIT and resistance training.
Linda M asks, how long to get back in shape after menopause? And this is why we really want to start this in perimenopause or even premenopause. Depending on where you are now, I'm not sure like how out of shape you are, but let's just assume that maybe you've put on 10 pounds of fat, especially around your waistline. A lot of this is going to depend on whether you're on HRT or not. If you're not, I would highly recommend going and working with your doctor, talking about HRT to see if it's the right fit for you because that's going to help improve fasting insulin and it's going to help improve inflammation. And those would allow you to be able to work out harder, focus on getting that fat-free mass, that skeletal muscle mass on, and helping you use fat for fuel better. So that's the first thing, is optimizing those hormones. And then the rest of it really is changing what's at the end of your fork, making sure you're eating protein first, lots of vegetables to help fuel your microbiome, getting in your good sleep. Sleep, managing stress, and making sure you're doing your non-exercise, your HIIT training and resistance training. And then working with someone if you get stuck or plateau along the way to make the shifts in your program as needed.
By using this service, you agree to the Terms of Service and Privacy Policy.