Perimenopause & Menopause: A New Chapter for Your Health
Let’s not beat around the bush—perimenopause and menopause aren’t exactly stages of life most women look forward to.
In a culture that celebrates youth above all, these life transitions can feel complicated. Many women experience changes in their bodies without much open conversation around it, which can lead to frustration and a sense of isolation. Add in the messaging many of us have absorbed about aging—that we somehow become less strong, less relevant, or less valued—and it’s no surprise that perimenopause and menopause can feel disempowering.
Luckily, that narrative is starting to shift.
More and more, women are reframing these stages of life not as something to dread, but as a powerful transition. At Western, we like to think of perimenopause and menopause as the “second act” of life, marked by more clarity, confidence, and a deeper connection to our bodies.
One of the best ways to step into these new phases feeling strong and supported is by staying informed about how your nutritional and fitness needs evolve during this time. With the right approach, these two areas can make a meaningful difference in how you feel day to day and help you move through this phase with more resilience and ease.
To help guide the way, we connected with two of Western’s experts—registered dietitian Stephanie Nelson and personal trainer and holistic hormone specialist Ally DeWolfe—who shared practical, empowering insights for navigating this season of life.
What’s the Difference Between Perimenopause & Menopause?
“Perimenopause is the transition phase leading up to menopause, typically starting in your mid-to-late 40s (sometimes earlier),” explains Stephanie, “Hormones fluctuate, periods become irregular, and you may notice changes in sleep, mood, energy, and weight. It can last 2–10 years. Menopause is officially reached after 12 consecutive months with no period—the average age is around 50 years old.”
In simple terms, perimenopause is the lead-up, and menopause is the milestone.
Behind the scenes, your body is producing less estrogen and progesterone, which is what drives many of the changes you feel. Perimenopause can last anywhere from a couple of years to nearly a decade, while menopause marks the point when those hormonal shifts settle into a new baseline.
And while this transition signals the end of your reproductive years, it can also mark the beginning of something else entirely—a phase many women describe as freeing and empowering.
Every woman’s experience is different, but some common symptoms during perimenopause include:
Irregular periods
Hot flashes
Night sweats
Brain fog
Mood changes
Disrupted sleep
Low libido
As you move into menopause, you might notice similar symptoms, along with things like dry skin, thinning hair, or increased dryness overall.
The key thing to remember? There’s no one-size-fits-all experience here. Your symptoms and how you manage them are unique to you.
A Little Shift in Perspective
In the U.S., menopause is often framed as something to endure quietly. It’s tied to aging, and aging is (unfortunately) often viewed negatively.
But that’s not the case everywhere.
In cultures where old age is more revered, older women are often valued for their experience and wisdom. In Japan, menopause is referred to as konenki, meaning “renewal years” or “energy season.” In China, it’s seen as a time of rebirth and new energy. And in Mayan cultures, women report looking forward to menopause as a transition into greater freedom and respected leadership. Women in these cultures report fewer symptoms and less distress about them.
Which raises an important question: how much of our experience is shaped not just by biology, but by cultural norms?
So when those feelings of frustration or self-doubt creep in, it can help to zoom out and remember that this stage of life isn’t an ending. It’s a shift. And in many parts of the world, it’s one worth celebrating.
How do health risks shift in perimenopause and menopause?
Hormones like estrogen do a lot more than regulate your cycle. As levels decline, a few important changes happen in the body.
As Stephanie explains, “Insulin sensitivity decreases, heart disease risk rises, and bone density accelerates.”
In other words:
Your body may become less efficient at managing blood sugar
Cardiovascular risk increases over time
Bone loss speeds up, especially in the years right after menopause
Workouts that once felt effective might not hit the same way anymore.
“Cardiovascular disease becomes the #1 health risk for women,” says Stephanie, “And women can lose up to 20% of bone density in the 5-7 years after menopause, raising the risk of osteopenia and osteoporosis.”
Ally often hears from clients that “routines that worked in their 20s and 30s suddenly stop delivering results.”
“That’s because hormonal shifts can impact metabolism, recovery, energy levels, and even where the body stores fat,” she says.
The upside? These changes are highly influenced by lifestyle. As Stephanie puts it, if you’re already staying active and eating a balanced diet, you’re ahead of the curve.
Nutrition During Perimenopause & Menopause
Let’s start by busting a common myth. Weight gain during menopause isn’t inevitable.
According to Stephanie, it’s less about hormones alone and more about changes in activity, muscle mass, and eating habits. What shifts is where weight is stored—often more around the abdomen due to lower estrogen levels.
So what should you focus on to support your body during perimenopause and menopause?
Prioritize Protein
Aim for 0.5-0.7g per pound of protein throughout the day to help preserve muscle mass and support metabolism.
Support Bone Health
Calcium and vitamin D become especially important. Think dairy, leafy greens, and fortified foods (plus, supplementation if needed).
Eat More Whole Foods
A Mediterranean-style approach—rich in vegetables, whole grains, healthy fats, and lean proteins—has strong benefits for heart and metabolic health. (Learn more about the pros and cons of the Mediterranean diet in our Diets Dissected blog.)
Supplements worth knowing about
“These supplements have good evidence and are recognized in integrative medicine as having benefits for women going through perimenopause and menopause,” says Stephanie.
Vitamin D3—get your levels tested; many women are deficient
Magnesium glycinate—supports sleep, blood sugar, and bone health
Omega-3s (EPA/DHA)—anti-inflammatory, heart and brain supportive
Black cohosh—most researched botanical for hot flash relief
As always, check with your doctor first before starting any new supplements.
“And skip the gimmicks,” reminds Stephanie, “Look for third-party tested brands (NSF or USP certified).”
Interested in finding high-quality supplements? Check out our blog about the Integrative Therapeutics supplements we carry at Western in Renew, and learn why they are among the best in terms of quality and effectiveness on the market.
Fitness During Perimenopause & Menopause
If there’s one non-negotiable during this phase, it’s movement. Regular exercise supports mental well-being, reduces disease risk, and helps you feel more in control of your body during a time when things might feel unpredictable. But the real star of the show is strength training.
“Maintaining muscle becomes incredibly important,” Ally explains, noting that it supports metabolism, bone density, and blood sugar balance.
“As a holistic hormone specialist, I often encourage women to focus on working with their bodies rather than pushing them harder,” she continues, “Small adjustments can make a big difference. Prioritizing strength training a few times per week, balancing intense workouts with lower-stress movement like walking or Pilates, and supporting the body with proper nutrition and recovery can help hormones stay more balanced.”
Luckily, at Western, we have lots of opportunities for strength training!
Check out our group fitness class schedule, with opportunities for strength training all week long, including Strength, Resistance Strength, TRX, Strong Nation, Total Body Strength, Pumped Up Strength, Active Foundations, Step & Strength, and Core & Strength.
Want more personalized guidance? Work with one of Western's certified personal trainers to create a tailored plan based on your goals and to guide you with expert knowledge of your fitness needs during perimenopause and menopause.
Rather fly solo? Check out a variety of weight machines on the fitness floor and in the dedicated weight area, as well as our Strength Studio, where you can lift heavy and show menopause who’s boss.
Finding What Works for You
The best approach to fitness and nutrition during perimenopause and menopause is one that’s sustainable and enjoyable. Whether that’s joining a strength class, lifting on your own, shifting your diet, or working with a trainer, the goal is consistency over perfection.
Perimenopause and menopause might feel like the end of an era, but they’re really the beginning of something new. With the right support, this phase can be one of strength, resilience, and renewed connection to your mind and body.
As Ally puts it, “This phase isn’t about the body working against you; it’s about learning how to support your hormones so your body can continue to thrive, feel strong, and stay resilient.”
If you’re looking for extra support, working with a dietitian or personal trainer can make a world of difference. A personalized approach can help you navigate this transition with more confidence and a lot less guesswork. Visit westernracquet.com/nutrition to schedule an appointment with Stephanie and visit westernracquet.com/personal-training to connect with a personal trainer.
