As a functional medicine doctor and women’s health fitness specialist, I often hear this question from patients in their 40s: “Why is it suddenly so hard to maintain my weight, energy, and mood?”

The answer often lies in the natural hormonal shifts that come with perimenopause—and one of the most powerful tools I recommend to support your body through this transition is strength training.

Let’s talk about why this matters, especially now.

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If you’re in your 40s or 50s and suddenly finding yourself wide awake at 2:00 AM, you’re not alone. Insomnia is one of the most common—and frustrating—symptoms of perimenopause and menopause, impacting nearly 40–60% of women during this transition. At Denver Holistic Medicine, Dr. Simone Sturm helps women address insomnia through personalized, root-cause, and natural solutions that go beyond sleep aids.

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Estrogen plays a vital role in a woman’s overall health—impacting everything from menstrual cycles and mood to bone density and brain function. However, many women are unaware that how estrogen is metabolized in the body is just as important as how much of it is produced. Poor estrogen metabolism can contribute to issues like PMS, heavy periods, weight gain, and even hormone-related cancers.

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For many women, perimenopause and menopause represent a significant transition—not just physically, but emotionally and mentally. As hormone levels shift, so can mood, cognitive function, and overall mental wellbeing. Understanding these changes and how to manage them is vital for maintaining a good quality of life during this natural life stage.

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We often hear about blood sugar in the context of diabetes or nutrition, and cortisol usually pops up in conversations about stress. But did you know these two seemingly different players in the body are actually very closely connected? In fact, the relationship between blood sugar regulation and cortisol is not only fascinating but also crucial for maintaining overall health.

Let’s dive into the science and the everyday relevance—of this hormonal partnership.

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Hot flashes and night sweats, collectively known as vasomotor symptoms (VMS), are among the most common and disruptive symptoms of perimenopause and menopause. While these sudden waves of heat and perspiration are often seen as merely uncomfortable, emerging research suggests they may also be linked to long-term cardiometabolic health risks. Understanding this connection can help women take proactive steps to protect their heart and metabolic health during this transition.

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Perimenopause, the transitional phase (2-8 years) leading up to menopause, brings significant hormonal changes that can affect a woman's overall well-being. One issue that is not widely discussed but plays a crucial role in hormonal health is progesterone resistance. This condition occurs when the body's tissues become less responsive to progesterone, leading to an imbalance with estrogen and a range of symptoms. Let’s explore what progesterone resistance is, why it happens, and how to manage it.

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When starting a resistance training program, many women ask me: How soon will I see results? The answer depends on several factors, including training frequency, intensity, nutrition, and individual genetics. However, most women can expect to notice changes within just a few weeks.

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As women transition through perimenopause and menopause, their bodies undergo significant hormonal shifts that impact metabolism, muscle mass, bone health, and overall well-being. One key nutrient that becomes increasingly important during this stage is protein.

Protein is essential for muscle preservation, metabolic health, bone strength, and hormonal balance, making it a crucial part of a healthy diet during midlife and beyond. In this blog, we’ll explore how much protein perimenopausal and menopausal women need, why it’s essential, and how to incorporate it into your daily diet.

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