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.

Meal prep isn’t about perfection—it’s about making your life easier while supporting your hormones, energy, and overall well-being. With just a little planning, you can fill your fridge with balanced, ready-to-go meals that fuel your workouts, stabilize blood sugar, and help you feel more in control during menopause. It’s one of the simplest, most powerful ways to take care of your body—without adding more to your plate.

Menopause may change how your body responds to food, exercise, and recovery—but it doesn’t mean strength, energy, and confidence are off the table. Strength training is one of the most powerful tools you have to preserve muscle, protect your bones, and keep your metabolism firing. Even better? It boosts mood, sharpens focus, and helps you feel strong inside and out.

Menopause can feel like an emotional and physical rollercoaster—fatigue, brain fog, mood swings, and unpredictable energy are more than just "life happening"… they’re hormonal shifts in action. Adaptogens, nature’s stress-fighting herbs, help your body find balance again by supporting your adrenal system and regulating cortisol. Whether you’re craving calm, focus, or steady energy, these powerful plant allies—like ashwagandha, Rhodiola, and reishi—offer natural support to help you feel more like yourself again.

Hormones are the behind-the-scenes directors of your energy, metabolism, mood, and muscle. But during menopause, these directors go a little rogue—and suddenly your go-to strategies for feeling good aren’t cutting it. If you've noticed stubborn weight, unpredictable energy, or mood swings that seem to come out of nowhere, you're not alone—and you’re definitely not imagining it.

Understanding how estrogen, progesterone, and testosterone shift during menopause is the first step toward working with your body, not against it. From supporting muscle and bone strength to improving sleep and managing stress, there are simple, science-backed ways to adjust your fitness, nutrition, and recovery so you can start feeling strong and energized again. This isn't about fixing a problem—it's about learning your body’s new language and thriving in the phase you're in.

Menopause isn’t the end of strength, energy, or confidence—it’s a new chapter that calls for a smarter approach. From perimenopause to post-menopause, your hormones shift and your body’s needs change. Understanding each stage helps you adjust how you train, eat, and recover—so you can feel strong, energized, and in control at every step of the journey.