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Maybe you’ve heard of “symptom free periods” but all you’ve experienced is intense cramps, overwhelming cravings, and unpredictable mood swings. Or even more unsettling, maybe your period has officially gone MIA.
So where do you start?
When it comes to optimizing hormone health, strength training and proper nutrition are a game-changer. These two lifestyle habits not only support a strong, functional body but also help balance key hormones that play a critical role in overall well-being.
Let’s break down the essentials on why strength training and nutrition intervention are key for hormone health, and then I’ll show you exactly how to start. I’ve seen this combination be transformative for my clients.
Ready to dive in? Here’s what you should know:
The Role of Strength Training in Hormone Health
Strength training isn’t just about building muscle—it’s about creating a body that functions better at every level.
Here are some key ways strength training supports hormonal health:
1. Improves Insulin Sensitivity:
Resistance training helps your body use glucose more effectively, reducing the risk of insulin resistance, a major factor in conditions like PCOS and Type 2 diabetes.
2. Reduces Cortisol Levels:
Chronic stress can lead to elevated cortisol, which disrupts other hormones. Strength training—when done appropriately—can help lower cortisol and build resilience to stress.
Frequent HIIT training (think orange theory and spin classes) can be a no-no for hormone struggling women because the intensity leads to more chronic stress. Strength training can be better because of its lower intensity.
3. Boosts Testosterone and Growth Hormone:
Both of these hormones are essential for muscle growth, fat metabolism, and energy levels. Resistance training naturally boosts their production.
4. Regulates Estrogen:
Strength training can improve estrogen metabolism, which is particularly beneficial for women with hormone-sensitive conditions.
5. Supports Progesterone:
By reducing stress and balancing cortisol, strength training creates a better environment for optimal progesterone levels—key for regular menstrual cycles.
Nutrition: Fueling Your Hormones
What you eat has a profound impact on your hormonal health. The right nutrition can:
1. Balance Blood Sugar:
Prioritizing protein, healthy fats, and fiber at each meal keeps your blood sugar stable and reduces hormonal swings.
2. Provide Essential Nutrients:
Vitamins like B6 and minerals like magnesium are critical for hormone production and balance.
Tired? Here's How Magnesium took my sleep from a 2 to a 10 overnight!
3. Reduce Inflammation:
A diet rich in antioxidants from fruits, vegetables, and omega-3s supports hormone health by reducing systemic inflammation.
4. Support Gut Health:
Hippocrates– the father of medicine– famously said “all disease begins in the gut”. Turns out? Many hormones are metabolized in the gut. A diet high in fiber and fermented foods promotes a healthy microbiome.
5. Boost Energy Levels:
Eating enough—and eating the right foods—gives your body the energy it needs to produce hormones efficiently. Low energy availability can lead to down regulation of the endocrine system.
Need some quick + easy high protein breakfast recipes? Check out this post!
Client Transformations: Real Results from Strength and Nutrition
I’ve lost count of the number of clients that have reclaimed their hormone health through strength and nutrition. All I know is that getting texts like these never get old.
Related: Transform your Body with Strength Training and Nutrition
Kaylas Story:
When Kayla came to me, she wanted her period back.
She had recently been diagnosed with PCOS and was looking to support her body through strength training and nutrition.
We worked on creating a strength training habit that she enjoyed and could maintain consistently, she became educated on the power of protein, and practiced creating balanced meals.
Her transformation, mentally and physically has been nothing short of incredible!!
Lisa's Story:
Lisa came to me feeling exhausted and out of sync with her body after over-exercising post menopause.
By transitioning to strength training and learning how to fuel her body properly, Lisa not only restored joint health, got rid of her headaches, and boosted her daily energy, but also reported feeling stronger, more balanced, and was finally enjoying her workouts.
"I had to hit rock bottom before I realized how I was really doing. I wish I would have been more educated on the hormonal effects of menopause. Now I feel so much better mentally and physically. " -Lisa
How to Get Started
Ready to take control of your hormone health? Here’s how you can start:
1. Start Strength Training:
Begin with two to three days a week of resistance training, focusing on compound movements like squats, deadlifts, and presses. These exercises recruit multiple muscle groups and maximize benefits.
2. Prioritize Nutrition:
Build meals with a balance of protein, healthy fats, and fiber-rich carbs. Don’t forget to hydrate and include omega-3s in your diet through foods like salmon, walnuts, or chia seeds.
3. Monitor Progress:
Track changes in energy, mood, and cycle regularly. Hormonal shifts take time, so be patient with yourself.
Download a period tracker app like Ovia or Flo. This part is the easiest to skip! You will start to notice patterns (and improvement!) when you track everything.
4. Get Support:
Work with a coach who understands the connection between strength training, nutrition, and hormones. Personalized guidance can make all the difference.
Final Thoughts
Hormonal health is the foundation of feeling good in your body. Your hormones impact everything!
Strength training with the right nutrition can help you take back the balance you’ve been missing.
Whether you’re looking to regulate your cycle, boost your energy, or feel more in tune with your body, strength training and nutrition changes can lead to life-altering transformations. I’ve seen it happen.
My guess is that you have people to love, dreams to pursue and a LIFE to live. Why put feeling good in your body on hold any longer?
If you’re ready to prioritize your hormonal health and want guidance tailored to your unique needs, pick your program (or use the contact card to request a discovery call) and let’s get started.
It’s not too late + you’re not too far behind. TODAY can be the start of your story if you want it to be.
Xo, Victoria
Remember, always check with your health care professional before starting any new diet or exercise program. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.
Every body and person is different. Therefore, We cannot and do not guarantee that you will attain a specific or particular result, and you accept the risk that results differ for each individual. As with any health-related program or service, your results may vary.
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