D11 Hormones

"How this ONE Thing Transforms Hormones, Mood, and Body Shape After 40"

False Belief:  "My hormones are all over the place-- I can't fix them."

What you'll learn in today's session:

  1. What's causing your hormone disruptions (and the symptoms you feel)
  2. The number ONE most effective solution for your imbalanced hormones
  3. How to perform the solution correctly

Before revealing this ONE THING, It's important to Understand your hormones...

If you’re reading this, chances are you’ve tried to improve your hormones, your weight, your mood, and the shape of your body more times than you can count.

If you've gone on restrictive diets, started (and stopped) countless cardio routines, or tried stress-relief methods that felt more exhausting than calming, then it could be your hormones.

If your body is not responding the way you'd like it to where it feels like it's been reprogrammed to work against you. Where weight gain happens more easily, moods fluctuate, and your energy levels drop.  Then there's a good chance you're not doing enough of this ONE THING.

Real quick, Here are the Most Common Hormone Imbalances

Here’s a table that outlines the symptoms of the most common hormone imbalances in both men and women, focusing on low estrogen, low testosterone, and other key hormonal issues:

KEY HIGHLIGHTS:

  • Low Estrogen in women is commonly associated with menopause and can lead to hot flashes, mood swings, and bone loss. In men, low estrogen (usually secondary to low testosterone) can contribute to increased body fat and mood changes.
  • Low Testosterone affects both men and women, leading to fatigue, low libido, and muscle loss. Men experience additional symptoms like erectile dysfunction and decreased energy.

Not all women experience perimenopause hot flashes, night sweats, moodiness, or loss in libido...

In India, they don't experience any such symptoms.

In Japan, they report some shoulder stiffness.  And in Hong Kong, some mild joint pain only.

So, why is that?

You'll find out in a minute.


Here are some more common hormone imbalances here in the United States...

  • High Cortisol (often caused by chronic stress) results in weight gain, especially around the midsection, mood disturbances, and immune dysfunction in both genders.
  • Thyroid Imbalances (like hypothyroidism) can result in weight gain, fatigue, and hair thinning for both men and women.

And finally,...

KEY HIGHLIGHTS:

  • Estrogen Dominance (high estrogen relative to progesterone) in women causes symptoms like bloating, mood swings, and breast tenderness, while men might experience weight gain and gynecomastia (enlarged breasts).

So, what is the solution for nearly all hormone imbalances (especially over 40)?

The secret weapon to nearly all hormone imbalances on the planet is...

strength training.

Regular resistance exercises have been shown to naturally boost the production of key hormones like testosterone, growth hormone, and insulin-like growth factor (IGF-1).  

Most women don't know that testosterone is very important when having low estrogen.

These hormones are crucial for maintaining muscle mass, reducing fat, improving mood, and regulating energy levels for both women and men.

By consistently incorporating strength training into your routine, you can harness your body’s own ability to restore hormonal harmony, leaving you feeling stronger, leaner, and more energized.

It's not just about building muscle—it's about rebuilding balance from the inside out.

See how strength training compares to other traditional medical options...

Comparing Traditional Medical Methods to Strength Training for Different Age Groups

Traditional medical treatments such as Hormone Replacement Therapy (HRT), non-hormonal medications, and lifestyle adjustments are often used to manage symptoms like low estrogen, hot flashes, mood swings, and pain in women over 40. While these treatments provide valuable relief, strength training is an increasingly recommended alternative or complementary approach due to its widespread benefits across various age groups.
Here’s how traditional methods compare to strength training for different age groups, particularly for women over 40:

1. Hormonal Balance

  • Traditional Methods: Hormone Replacement Therapy (HRT) and bioidentical hormones are commonly prescribed to restore declining hormone levels such as estrogen and progesterone in women over 40. HRT effectively reduces hot flashes, vaginal dryness, and improves mood. However, it carries potential risks such as increased chances of blood clots, breast cancer, and cardiovascular disease, especially with long-term use (Women's Health Initiative, 2002)
  • Strength Training: Strength training has been shown to naturally improve hormonal balance, including boosting levels of testosterone and growth hormone, which help counteract the muscle loss and fat gain that often accompany age-related hormonal decline. Research indicates that resistance training helps reduce the production of cortisol, a stress hormone, and improves insulin sensitivity, which is crucial for maintaining a balanced hormonal environment (Westcott, W.L., 2012).
Comparison: Strength training presents fewer risks compared to HRT, while promoting muscle mass, fat loss, and improved metabolism, which help stabilize hormonal imbalances without the side effects associated with hormone therapies.

2. BMI and Weight Control

  • Traditional Methods: Non-hormonal medications such as SSRIs or Gabapentin may help with mood regulation and reduce some menopause symptoms like hot flashes. However, they often come with side effects such as weight gain, fatigue, or gastrointestinal disturbances (Schmidt, P.J., et al., 2000). HRT may also lead to weight gain in some cases due to its effect on fat redistribution.
  • Strength Training: Strength training increases lean muscle mass, which in turn raises the basal metabolic rate (BMR), allowing the body to burn more calories even at rest. Studies show that postmenopausal women who engage in regular resistance training not only maintain healthier body weights but also improve body composition by reducing fat mass and increasing muscle mass (Villareal, D.T., et al., 2017).
Comparison: While traditional methods may inadvertently contribute to weight gain, strength training offers an active solution to maintain or improve BMI by boosting muscle mass and metabolism, thereby counteracting age-related weight gain.

3. Mood Improvement and Mental Health

  • Traditional Methods: SSRIs and HRT are commonly used to alleviate mood swings and depressive symptoms associated with perimenopause and menopause. While effective for some, these medications can cause unwanted side effects like drowsiness, gastrointestinal upset, or reduced libido (Soares, C.N., 2014).
  • Strength Training: Strength training has been shown to have significant positive effects on mental health across all age groups. Regular resistance training releases endorphins, which act as natural mood elevators, and has been proven to reduce symptoms of depression and anxiety. A meta-analysis found that resistance exercise training was associated with reductions in depressive symptoms regardless of age, particularly in older adults (Gordon, B.R., et al., 2018).
Comparison: While medications can help with mood swings, strength training offers a drug-free alternative with fewer side effects, promoting long-term improvements in mental health and mood through endorphin release and improved self-esteem.

4. Bone Health and Pain Management

  • Traditional Methods: HRT has been traditionally used to improve bone density and prevent osteoporosis in postmenopausal women by replenishing estrogen levels. Bisphosphonates and calcium/vitamin D supplements are also commonly prescribed to support bone health. However, HRT is not recommended long-term due to associated risks, and bisphosphonates may cause gastrointestinal discomfort and other side effects (Cummings, S.R., et al., 2002).
  • Strength Training: Resistance exercises place mechanical stress on bones, which helps stimulate bone formation and improve bone mineral density. Studies show that strength training is highly effective in increasing bone density and reducing the risk of fractures, particularly in postmenopausal women (Layne, J.E., et al., 1999). It also improves joint function, reducing pain related to osteoarthritis and other musculoskeletal conditions common in aging populations (Fransen, M., et al., 2015).
Comparison: Strength training is equally, if not more, effective than HRT and bisphosphonates in improving bone density without the long-term risks. It also provides additional benefits in terms of pain reduction and enhanced mobility.

5. Long-Term Health and Disease Prevention

  • Traditional Methods: Medications used to manage menopausal symptoms such as HRT, SSRIs, or Gabapentin provide symptomatic relief but often do not address underlying factors related to long-term health, such as cardiovascular disease prevention, diabetes, or sarcopenia (loss of muscle mass).
  • Strength Training: Strength training offers comprehensive benefits beyond symptom management, improving long-term health outcomes. It reduces the risk of cardiovascular diseases, diabetes, and metabolic syndrome by improving insulin sensitivity, blood pressure, and lipid profiles (Cornelissen, V.A., et al., 2011). Strength training also counters age-related muscle loss, significantly improving longevity and quality of life (Chodzko-Zajko, W.J., et al., 2009).
Comparison: While traditional therapies focus on alleviating specific symptoms, strength training provides a holistic approach that not only reduces menopausal symptoms but also enhances overall health, improving longevity and reducing the risk of chronic diseases.

Conclusion
Traditional medical methods such as HRT and medications provide symptom relief but come with risks and limitations, particularly when used long-term. Strength training, on the other hand, offers a natural, side-effect-free solution that benefits all age groups, particularly women over 40, by improving hormonal balance, BMI, mood, bone health, and long-term disease prevention. When combined with appropriate lifestyle modifications, strength training can be a powerful tool for managing the changes that come with age, often outperforming traditional treatments in terms of overall health outcomes.

Do women really need more testosterone?

When estrogen levels drop in women, so does testosterone. That's one of the main reasons for increased weight gain, loss of muscle (causing slow metabolism), low energy and loss of libido.

Here's why strength training matters so much for women (and men) over 40...

Testosterone: The Missing Link for Women & Men Over 40

Testosterone is not only important for men.

Testosterone plays a crucial role in various physiological processes in women, especially as they age. Here's why improving or maintaining testosterone levels can be important for women over 40:

1. Maintaining Muscle Mass

  • Why it matters: Testosterone is essential for muscle development and maintenance. As women age, they naturally experience a decline in muscle mass, a condition known as sarcopenia. Lower muscle mass can slow metabolism, lead to weight gain, and decrease physical strength.
  • How testosterone helps: Adequate testosterone levels help women preserve muscle mass, improve strength, and enhance their ability to engage in physical activities like strength training. A study found that women with higher testosterone levels had better muscle quality and physical performance (Travison, T.G., et al., 2011).

2. Fat Metabolism and Weight Management

  • Why it matters: After 40, many women struggle with weight gain, particularly around the midsection. Hormonal changes during perimenopause and menopause contribute to an increase in fat storage and a slower metabolism.
  • How testosterone helps: Testosterone supports fat metabolism and promotes lean muscle development, which can help women burn more calories even at rest. Maintaining healthy testosterone levels helps balance body composition by promoting fat loss and muscle gain (Jensen, M.D., et al., 2007).

3. Bone Health

  • Why it matters: Postmenopausal women are at a higher risk of osteoporosis and bone fractures due to declining estrogen levels. Testosterone also plays a role in maintaining bone density.
  • How testosterone helps: Testosterone stimulates the production of osteoblasts, cells responsible for bone formation. Research suggests that women with higher testosterone levels have better bone density, reducing the risk of osteoporosis (Khosla, S., et al., 2008).

4. Mood and Mental Health

  • Why it matters: Hormonal fluctuations during menopause can cause mood swings, irritability, anxiety, and depression. Testosterone has been linked to mental well-being and emotional stability.
  • How testosterone helps: Adequate testosterone levels help stabilize mood, improve cognitive function, and increase energy levels. Women with lower testosterone levels may experience more mood-related issues, including fatigue and depression (Santoro, N., et al., 2005).

5. Libido and Sexual Health

  • Why it matters: Many women over 40 experience a decline in libido and sexual satisfaction due to hormonal changes, including reduced levels of both estrogen and testosterone.
  • How testosterone helps: Testosterone is a key hormone involved in sexual arousal and desire. Studies show that women with lower testosterone levels may experience decreased libido, and testosterone replacement therapies have been shown to improve sexual function and satisfaction (Goldstat, R., et al., 2003).

6. Energy Levels and Overall Vitality

  • Why it matters: Fatigue is a common complaint among women as they age, especially during menopause. Low testosterone levels can contribute to reduced energy, motivation, and overall vitality.
  • How testosterone helps: By supporting muscle strength, fat metabolism, and mood, testosterone plays a role in maintaining higher energy levels and reducing feelings of fatigue. It also contributes to a general sense of well-being and vitality.

So, why aren't we doing more strength training?

Many people, especially those over 40, are held back by outdated myths when it comes to strength training. Let’s take a look at a few of the most common ones.

  1. Myth #1: Strength Training Will Make You Bulky
    This is one of the most persistent fears, especially among women. But here’s the truth: strength training helps sculpt your body, not bulk it up. Bulking up requires a very specific diet and training plan, far beyond what most people follow. For most of us, strength training results in a leaner, tighter physique.
  2. Myth #2: Cardio is the Best Way to Lose Weight
    While cardio has its benefits, relying solely on it for weight loss can often stall your progress. Research shows that strength training not only burns calories during the workout but continues to burn calories long after, thanks to an increase in muscle mass and metabolism. One study found that weight training increases your resting metabolic rate, helping you burn more calories throughout the day (Schoenfeld, B.J., et al., 2015).
  3. Myth #3: Strength Training Is Too Dangerous for People Over 40
    Strength training is not only safe for people over 40, it’s crucial for maintaining bone density, muscle mass, and overall vitality. Studies show that resistance training improves hormonal balance, particularly by boosting testosterone and growth hormone, both of which decline with age (Kraemer, W.J., et al., 1998).

Actionable Tips to Improve Hormones, BMI, Mood, and Body Shape Through Strength Training

So, now that we’ve debunked those myths, let’s talk about the practical steps you can take to leverage strength training in your life:

  1. Start with Compound Movements

    Exercises that activate multiple muscle groups (eg. pushups, squats, and deads) are incredibly effective because they stimulate a higher release of growth hormones compared to isolation exercises (like bicep curls), making them ideal for improving hormone balance and body shape (Westcott, W.L., 2012).
  2. Train 2-3 Times a Week
    
Strength training doesn’t need to be a daily commitment to see results. Studies suggest that as little as two to three strength training sessions per week can significantly improve metabolic health, body composition, and mood (Strasser, B., et al., 2013). Consistency is key—think quality over quantity. Pay attention to your form and push to the edges.
  3. Don’t Forget Recovery

    Recovery is just as important as the workout itself. Hormones like cortisol can skyrocket if the body is under too much stress, and overtraining can increase inflammation, leading to unwanted fat storage. Make sure to incorporate rest days, sleep, and proper nutrition to help balance hormones and support muscle growth (Ahtiainen, J.P., et al., 2004).

Overcoming Common Strength Training Challenges

Every worthwhile journey comes with its challenges. Let’s talk about a few hurdles you might face when starting strength training and how to overcome them.

  1. Challenge #1: Feeling Intimidated

    It’s normal to feel out of your element when starting something new, especially if you’ve never strength-trained before. Remember, you don’t have to start with heavy weights or complex movements. Even bodyweight exercises can build strength. Focus on form first—and confidence will come with practice.
  2. Challenge #2: Soreness and Fatigue

    Muscle soreness is a sign that “weakness” is leaving your body. It’s common to experience it, especially in the beginning. Don’t let it discourage you! This is just your body’s way of adapting to the new stimuli. Warm up properly with MicroMoves or a few Detox Moves, and incorporate active recovery days into your week. You can do things like brisk walk, lite job, yoga, Detox Routine to ease the soreness.
  3. Challenge #3: Plateaus
    
At some point, progress may slow down, and that’s where many people may give up. But plateaus are a normal part of the journey. When you hit one, it just means that it's time to change things up.  You can increase weight or the number of repetitions, or add new exercises to challenge your muscles in different ways.

Recap and Looking Forward

Let’s recap. Strength training is the unsung hero when it comes to improving hormones, BMI, mood, and body shape, especially as we age. By focusing on compound movements, training 2-3 times a week, and making recovery a priority, you can enjoy the benefits of increased metabolism, improved muscle tone, and balanced hormones.

Incorporating strength training into your routine might feel challenging at first, but it’s so worth it. As the saying goes, "The toughest steel is forged from the hottest fire. Without challenges, we never discover our true strength."

YOUR INSTRUCTIONS FOR TODAY:

  1. Choose your "Strength" workout here
  2. Check-In below by telling me what you liked MOST about today's session AND answer the question below...

Check In for today's session below by telling me what you liked MOST about today's session AND...

"Are you noticing hormone shifts?"

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