If you’re in perimenopause or menopause and still feel tired, foggy, or bloated—even though you're drinking plenty of water—your body may be missing a crucial piece: hydration for hormonal health. In this post, we break down why midlife hydration needs change, how hormones affect your ability to absorb fluids, and what to do to feel better fast. With practical tips on electrolytes, timing, and daily water goals, you’ll learn how to hydrate smarter—not just more—and support your energy, workouts, and hormone balance all summer long.

If you’re dealing with sudden waves of heat, disrupted sleep, or sweating through your clothes at the worst times, you’re not alone. Hot flashes are one of the most common symptoms of menopause—but you don’t have to just put up with them. In this post, you’ll learn how to cool hot flashes naturally using simple, hormone-friendly strategies like balancing your blood sugar, timing your workouts, staying hydrated, and creating a calming nighttime routine. These practical tips will help you feel more comfortable, confident, and back in control of your body.

Trying to stay active on vacation without sacrificing fun or flexibility? This blog gives you simple, practical strategies to move your body, nourish well, and feel strong—no matter where you’re headed. Learn how to make the most of hotel gyms, pack smart snacks, sneak in quick workouts, and shift your mindset so travel doesn’t derail your progress. Whether you're walking the beach or chasing your kids through theme parks, here's how to stay active on vacation and return home feeling energized, not off-track.

Sunscreen and collagen in menopause are the secret weapons for skin that stays firm, smooth, and luminous—even as estrogen dips. In this comprehensive guide, you’ll learn exactly how UV rays accelerate collagen loss during mid-life, discover the smartest ways to defend and rebuild your skin’s scaffolding, and pick up a sample meal plan that makes collagen-boosting nutrition effortless. We’ll even bust common supplement myths and reveal why heavy lifting belongs in your beauty routine. If you’re ready to protect your glow from the outside in, this article has every practical tip you need.

Plyometrics aren’t just for athletes or the super fit. If you're in perimenopause or menopause, adding explosive (and joint-friendly) movement to your routine can help you feel stronger, steadier, and more energized. These quick, intentional bursts of movement do more than improve balance and strength—they help support your metabolism, protect your bones, and reinforce the confidence that comes from training with purpose. In this post, we’ll explore the science behind plyometrics for menopause, offer beginner-friendly examples, and share how to scale them safely for your midlife body.

Outdoor workouts during menopause offer more than just a change of scenery—they're an opportunity to reconnect with your body, support shifting hormones, and reclaim joy in movement. But exercising outside during midlife requires a different approach. As your body adapts to changing estrogen levels, your ability to regulate heat, recover from stress, and tolerate intensity can shift dramatically. In this post, you'll learn how to embrace outdoor workouts during menopause with confidence. From the best times to train, to smart hydration strategies and workout modifications, you’ll discover how to stay strong, safe, and energized all season long. Whether you're walking trails or doing squats in your backyard, this guide will help you move with intention—and thrive in the process.

Mental health during menopause is one of the most commonly misunderstood—and underestimated—challenges women face in midlife. As estrogen and serotonin levels drop, it’s no surprise that brain fog, anxiety, mood swings, and low motivation start creeping in. But here’s the empowering truth: you are not broken, and you are not alone. This blog dives into the science of what’s happening in your brain during perimenopause and post-menopause, and it offers clear, practical strategies to help you reclaim your focus, emotional stability, and sense of self. From gut health to sleep hygiene, strength training to adaptogens like Lion’s Mane, you’ll discover how to support your brain in ways that truly work. If you’re ready to stop feeling foggy and start feeling strong, this one’s for you.

Feeling overwhelmed by all the menopause supplements out there? You’re not alone. From powders and pills to trendy blends that promise to fix everything, it’s hard to know what actually works. In this post, Shannon cuts through the noise and breaks down the top three menopause supplements that truly support hormone balance, energy, strength, and metabolism — plus what you can confidently skip. If you’re ready to simplify your routine and feel better in your body, this guide is for you.

Movement during menopause isn't just about staying fit — it's about healing inflammation at the source. Learn how smart, consistent exercise can transform your gut health, balance your hormones, boost your brain power, and help you feel strong and energized through every stage of midlife. Discover the sweet spot between challenge and recovery, and why less intensity (with the right strategy) can lead to better results than ever before.

Core strength during menopause goes far beyond ab workouts. It’s the foundation for better posture, improved balance, reduced back pain, and stronger pelvic floor function. As hormones shift in midlife, your body starts asking for deeper, more intentional support—and your core is where it all begins. This post breaks down why your core matters now more than ever, the signs it needs attention, and how to rebuild it without crunches or high-impact routines. If you’ve felt off-center lately—physically or emotionally—this is your guide to reconnecting with your power from the inside out.

Feeling more anxious, emotional, or irritable than usual? You're not alone—and you're not overreacting. In this post, we break down the hormonal shifts behind mood swings and anxiety during perimenopause and menopause, and give you simple, effective ways to feel more steady, supported, and in control.

Feeling out of sync with your hunger cues? During menopause, hormonal shifts can make it harder to tell if you're truly hungry—or just reacting to stress, habit, or fatigue. In this post, we’re breaking down the power of mindful eating, how it helps you rebuild trust with your body, and why pairing it with hormone-conscious strength training (like the Lady Warrior Meno Core Program) can help you feel stronger, more energized, and fully in tune with what your body actually needs.

Feeling bloated, moody, or like your energy vanished overnight? You might be experiencing estrogen dominance—a common but often misunderstood hormone imbalance during perimenopause. In this post, Shannon breaks down what it is, why it happens, and what you can do to restore balance naturally. If you’re ready to stop feeling out of sync and start feeling in control, this is the spring reset your hormones have been craving.

Spring detox programs are everywhere—but most of them miss the mark, especially for women in perimenopause and menopause. Your body already has a brilliant detox system. It doesn’t need restriction, it needs support. With the right foods, hydration, movement, and mindset, you can feel lighter, stronger, and more energized—no juice cleanse required.

If you're feeling more tired, noticing muscle loss, or frustrated by stubborn weight gain during menopause, protein could be the missing link. As estrogen declines, your body becomes less efficient at using protein for muscle, metabolism, and blood sugar balance. Prioritizing protein—especially at the right times—can help you feel stronger, more energized, and back in control of your body.

Bone loss can sneak up on you during menopause—but it doesn’t have to. With estrogen levels dropping, your bones need extra support to stay strong and resilient. Strength training, paired with key nutrients like calcium, vitamin D, and magnesium, can help you slow or even reverse bone loss. Start now, and build a foundation that keeps you active, independent, and strong for years to come.

If you're in perimenopause or menopause and constantly feel drained—no matter how much you sleep—you're not alone. Fatigue in this phase isn’t just about rest; it’s about hormone shifts, blood sugar crashes, and energy production changes. The good news? Small, targeted shifts in how you eat, move, and recover can help you reclaim your energy and feel like yourself again.

If you’ve felt bloated, tired, or just not quite yourself since entering perimenopause or menopause, your gut might be the missing piece. Hormonal shifts impact digestion, inflammation, and even how your body metabolizes estrogen. The good news? Simple daily habits like eating more fiber, managing stress, and moving your body can help restore balance in your gut—and your hormones.

When time is limited and energy can be unpredictable, smart training matters more than ever. HIIT (High-Intensity Interval Training) and SIT (Sprint Interval Training) offer powerful, efficient ways to burn fat, build muscle, and boost metabolism—without overtraining your menopausal body. The best part? These workouts are short, effective, and tailored to work with your hormones, not against them.

Heart health might not be the first thing you think of during menopause—but it should be. As estrogen declines, your risk for heart disease rises, making it more important than ever to train smart, eat intentionally, and manage stress. The good news? You’re not powerless. From strength training and sprint intervals to heart-healthy fats and quality sleep, there are simple, effective ways to protect your most vital muscle—your heart.