Is It Really Hot in Here? Balancing Hormones as We Age
Okay let’s be real, we all change as we age - hair loss, gray hair, brain fog, bone loss, muscle loss, weight gain, night sweats…just to name a few. And yet our world puts a big SHHHH on it and worst of all every product out there is a cure for staying young.
Why is this not a subject that we can openly discuss options and learn how to handle our health and well-being instead of it all being about botox, anti-wrinkle creams and anything to cover it up. Especially for women. We celebrate menstruation and we sweep menopause under the rug. So much so that many women are left asking what’s happening???
Many doctors, like mine many years ago, are just flippant and dismissive about the subject. They can't offer any real information or solutions. I was left with a sense of being alone, or thinking there was definitely something wrong with me. No one else is sharing that they feel this way. Not getting answers and not understanding what is going on are so frustrating!
Change happens for men too, not just women. The good news? You’re not powerless. Nutrition, exercise, and lifestyle choices can go a long way in supporting hormonal balance and helping you feel vibrant, strong, and resilient—no matter your age.
I don’t have all the answers, but here are some facts and some solutions that have worked for me, a vibrant and healthy woman over 60. This is some of the wisdom from my years as a Holistic Health Coach. Try them and let me know what you think.
The Hormonal Roller Coaster After 40
Perimenopause: The Opening Act
For women, perimenopause is a transitional period between regular cycles and the start of menopause. It can start as early as your late 30s, but most feel the effects in their 40s. Estrogen and progesterone levels become less predictable, leading to irregular cycles, mood swings, hot flashes or night sweats, trouble sleeping, and weight gain.
It can feel like your body is changing the rules overnight. That’s because, in a way, it is, and the timing is unique to each individual.
Menopause: The Main Event
Menopause officially begins when you’ve gone 12 months without a menstrual period. You should start tracking that in your forties so you know when it happens. By this time, estrogen and progesterone levels have dropped significantly. This hormonal shift can impact:
Bone density leading to a higher risk of osteopenia which could lead to osteoporosis
Muscle mass declining if not actively maintained
Body fat distribution moving into the dreaded belly fat
Cholesterol and heart health
Sleep and mood regulation
Men often experience a slower but steady hormonal change called andropause. Testosterone levels decline about 1% per year after age 30, which can mean less muscle mass, lower energy levels, a lack of motivation for exercise, and even changes in mood.
So yes, hormones are changing for everyone after 40—it just looks different depending on your biology.
Why Hormones Matter for Health and Longevity
We generally only really think about how hormones affect our bodies when we’re young and experiencing them for the first time. But hormones don’t go away once we graduate high school. They keep changing and keep impacting things like:
Metabolism: Thyroid, insulin, cortisol, and sex hormones all play a role in how efficiently your body uses energy.
Muscle & bone health: Estrogen, progesterone, and testosterone help preserve lean muscle and bone density. Losing them makes resistance training even more essential.
Mood & cognition: Fluctuations in estrogen, progesterone, and cortisol can influence anxiety, focus, and even memory.
Sleep & recovery: Melatonin and cortisol shifts can disrupt circadian rhythms, making it harder to get quality rest.
So when hormones are unbalanced, you don’t just feel “off”—your risk for chronic conditions like heart disease, diabetes, and osteoporosis rises.
The Lifestyle Equation: Nutrition + Movement + Recovery
Here’s the part where we do have control. While we can’t stop hormones from changing, we can create an environment that helps our bodies stay balanced.
1. Nutrition: Fuel That Works With You, Not Against You
Food is one of the most powerful tools for hormonal health. The right nutrients can help regulate insulin, lower inflammation, support the gut microbiome, and even reduce hot flashes and mood swings.
Key nutrition strategies for hormone balance after 40:
Prioritize protein: Supports muscle maintenance, balances blood sugar, and helps with satiety. Aim for 20–30 grams per meal. IDEA: Add a whey protein shake to your breakfast. I recommend unflavored True Protein.
Choose healthy fats: Omega-3s from salmon, walnuts, or flaxseed support hormone production and reduce inflammation. Olive oil and avocado are excellent daily staples. Or if you prefer to supplement, IDEA: I like Nordic Natural Omega 3 products, some even have D3 and other extra bonuses.
Eat fiber-rich foods: Fiber from veggies, whole grains, and legumes helps regulate estrogen levels and supports gut health. IDEA: Add a daily salad or green smoothie to your day.
Reduce ultra-processed foods: High-sugar, refined carbs and seed oils can spike insulin and increase inflammation—fuel for hormonal chaos.
Add phytoestrogens: Foods like flaxseeds, soy, and legumes contain plant compounds that can help ease menopausal symptoms.
Stay hydrated: Hormonal changes can increase water loss; dehydration worsens fatigue and joint pain.
Kick the "recommended" two glasses of wine per day. It only help you relax in the moment. It also increases hot flashes, especially red wine, and can be like a turbo boost to those night sweats. You're also getting around 100 calories a glass so its adding to the weight gain. Is it really worth it? IDEA: Try and Recess drink. They have hemp, magnesium, and adaptogens to help you unwind without the alcohol.
One simple rule of thumb? Build every plate with protein, fiber, leafy greens and healthy fat. Your hormones will thank you.
2. Exercise: Strength Is Your Secret Weapon
If there’s one thing we shout from the rooftops, it’s this: strength training is non-negotiable as you age.
Why? Because resistance training directly combats two of the biggest hormone-related changes: muscle loss and bone density decline. You need to keep your bones strong and protected to avoid risk of fractures, which will take longer to heal as you age. Strength training also improves posture and balance to keep you from falling in the first place.
Some of the additional benefits of strength training include preserving lean muscle mass, which is critical as estrogen and testosterone decrease. Exercise supports insulin sensitivity - the ability for your body to effectively use insulin (a hormone) to regulate blood sugar levels, boosts your metabolism, and even helps improve your mood through endorphin release, so your mental health gets a boost along with your physical health.
Of course strength training isn’t the only thing you need in your fitness routine. Cardio and mobility are just as important - and you can read more about them in our recent blog post.
Think of your workouts as medicine: strength for your bones and muscles, cardio for your heart, and mobility for your joints.
3. Recovery: The Missing Piece
Hormones respond just as much to rest as to activity. If you’re constantly stressed, under-slept, or skipping recovery, cortisol (your stress hormone) stays elevated. That disrupts everything from insulin regulation to fat storage.
Recovery strategies that support hormone health include things like getting that recommended 8 hours of sleep every night, managing your stress, and scheduling rest days as intentionally as you schedule your workout days. If you are really concerned about how well you sleep, try a tracking device. We use Oura Rings, and you can also use your Apple Watch or FitBit.
Special Considerations for Women Over 40
While the basics of nutrition, exercise, and recovery apply to everyone, women in perimenopause and menopause face some unique challenges:
Weight gain around the middle: More likely due to lower estrogen and a natural slowdown in metabolism. Solution: strength training + protein-rich diet.
Bone health: Estrogen helps protect bones. Without it, bones become more fragile and break more easily. Therefore, strength training, vitamin D, and calcium rich foods become essential. Solution: Strength training with heavy weights a minimum of two times per week. Hire a trainer for safe form and progression of exercises.
Hot flashes & sleep disruption: Let go of the synthetic PJs and cool your room to 68 degrees. Cooling foods, like cucumbers and leafy greens, and limiting alcohol, caffeine, and sugar can reduce symptoms. Another solution: Drink green tea. Although it does have some caffeine, it also has l-theanine, an amino acid compound to promote relaxation and reduce stress.
Mood swings: Stabilizing blood sugar with protein and complex carbs helps minimize those “roller-coaster” days. Solution: So a fun “cheat” is a square or two of 80%+ dark chocolate which contains flavonoids which boost blood flow to the brain and tryptophan, a precursor to the happy-mood neurotransmitter serotonin. Hu Kitchen has our favorite dark chocolate bars and Chi Chi Chocolate has chocolate bars with herbs for relaxation and stress relief.
What About Men?
Yes, guys, this applies to you too. Declining testosterone means less muscle, slower recovery, and more belly fat. The same strategies—strength training, high-protein diet, stress management, and quality sleep—support healthy testosterone levels.
Aging Vibrantly: It’s Possible
Aging doesn’t have to mean surrendering your energy, strength, or confidence to shifting hormones. With the right approach to nutrition, exercise, and recovery, you can feel better in your 40s, 50s, and beyond than you did in your 20s.
That’s why we created all of our Fall nutritional coaching programs. The Green Cleanse is a quick reset and can have lasting effects, but the Eat Clean program is designed to help you build positive habits to impact your stages of life—where hormones shift, bodies change, and you want the tools to feel strong, balanced, and full of vitality again.
Because the truth is, you don’t just have to “deal with it.” You can thrive through it.
