Struggling with hormonal shifts? 5 important changes you can make, and 5 healthy dinner recipes

It’s no secret that shedding pounds and building muscle becomes more challenging as we get older. 

Maybe, like me, you’ve noticed:

• Your body doesn’t respond as well as it used to with the same eating/training regimen.

• Your motivation to exercise comes and goes, or you have a harder time finding that same intensity during your workouts.

• Cravings for sweet or salty foods have skyrocketed.

• You have a harder time falling asleep, or you fall asleep fine but wake up between 1-3 a.m. (What’s up with that, right?!)

• You feel bloated more often or have more gut disturbances.

So, what's actually going on?

Hormonally, when you hit perimenopause and menopause, there’s a gradual decline of estrogen, progesterone, and testosterone—the three amigos that were keeping everything in check. These hormones are like protective warriors for everything from brain health to energy levels to fat loss and muscle gain.

These hormones are PROTECTIVE, and they help us:

• Manage stress and cortisol levels

• Stay sensitive to insulin (this is a good thing)

• Maintain steady energy throughout the day (= stable blood sugar)

• Support bone density and skin integrity

• Be more resilient to overload (whether that’s a packed schedule, food indulgences, or a glass or two of wine)

And the list goes on! So, when they decrease, we also have to ADJUST how we eat, how we train, and how we live our daily lives to counteract this shift.

Because-- we are now more STRESS-SENSITIVE and INSULIN-INSENSITIVE.

So what can we do? Here are 5 things to begin with:

1. Eat protein with your carbs

When we eat protein with carbs, it slows down digestion and helps prevent sharp blood sugar spikes, leading to more stable insulin levels. It also helps shut down the release of cortisol, which—if we are healthy and balanced—is highest in the morning (think: get up and go!).

For example, if you eat cereal, choose a higher-protein option (I like Kashi Go Lean) and/or whisk some protein powder into your milk of choice. You can do the same with oatmeal, or have either a side of eggs or sausage with it, or top it with some Greek yogurt.

2. Fasting (but not necessarily Intermittent Fasting)

Fasting helps improve insulin sensitivity by giving your body a break from constant glucose spikes. During fasting, insulin levels drop, allowing cells to become more responsive to insulin when you eat again, which helps regulate blood sugar more effectively. So make sure you are not always picking or snacking—give your body time without food! 

Many women, including myself, have tried or currently use Intermittent Fasting. BUT remember: a 16-hour fast might be too long for some perimenopausal women, as it can increase stress hormones like cortisol and negatively impact energy, sleep, and hormone balance. It’s best to start with shorter fasting windows (e.g., 12-14 hours) and see how your body responds.

I’ve personally found that my blood sugar levels are much more stable (= stable energy) throughout the day when I eat a breakfast that contains at least 30 grams of protein. I never used to eat in the morning or even be hungry. This one thing can be an absolute game changer for many women as it was for me when it comes to energy and fat loss.

3. Choose the right type of exercise if you’re peri or menopausal

The mode of exercise you choose impacts things like hunger and cravings—these are called biofeedback signals. Choosing either low-intensity, leisurely activities like walking, light cardio, yoga, or high-intensity weight training helps regulate cortisol levels while promoting the release of beneficial hormones like testosterone and HGH, which support muscle growth, recovery, and overall hormonal balance without adding extra stress to the body.

Not to bash anyone, because whatever gets us to exercise is great! BUT, it is important to be aware that always doing Zone 2 cardio or faster-paced "strength" classes like Orange Theory and F45 can elevate cortisol levels chronically because they consistently stress the body without enough recovery time. This can lead to fatigue, poor sleep, and difficulty losing weight. Over time, elevated cortisol disrupts other hormones like estrogen and progesterone, leading to more stress, hormone imbalance, and increased fat storage—especially around the midsection.

Find what balance works best for you. (I remember when I was training for a marathon and thought I’d drop weight fast. Nope! I was always hungry and ended up gaining weight because I didn’t know how to manage being in chronic Zone 2 cardio.)

4. Manage stress

What can help us lower and manage stress?

• Eating carbohydrates (with a little protein) helps to shut down cortisol release, so if you find yourself having a hard time falling asleep at night, adding a little carb at night can help you feel more relaxed. Keep it complex though—like whole-grain cereal, toast, or oatmeal.

• Other ways to lower stress include:

  • Laughing more (trust me, this counts)

  • Journaling

  • Sex (yep, really!)

  • Talking to friends

  • Meditation

  • Breathwork

  • SLEEP (for the love of sanity)

• And don’t forget things like sauna, massage, and leisurely walking—preferably outside—can all help bring down cortisol levels and balance your hormones.

5. Eat more, work out less

The old approach—going all out, especially with cardio, and eating 1,200 calories a day—just doesn’t work anymore. Oh, I know, we wish it did! Here’s why: During perimenopause, hormonal changes cause that drop in estrogen and progesterone, leading to slower metabolism, increased fat storage, and muscle loss. Eating too few calories (like 1,200/day) and doing excessive cardio can further decrease muscle mass, lower your metabolic rate, and increase cortisol levels, making it harder to lose weight. This combo also disrupts sleep and thyroid function, leading to fatigue and a plateau in results. Instead, prioritize strength training to build muscle, get enough protein, balance cardio with recovery, and focus on nutrient-rich foods to support hormonal health and maintain a strong metabolism.

Which one of these tips resonates with you the most, and why? I would love to hear from you.

Shifting gears in closing, here are my favorite dinner recipes from this last week! Let me know if you end up making any of them!

1. Spicy Shrimp Tacos with Mango Salsa

2. Crockpot Beef and Broccoli  (this is meant for an Instant Pot but I used my crockpot)

3. Black Bean Quinoa Enchilada Bake(this was a recipe a member from my Healthy Recipe Club posted, I also added chicken)

4. Ground Chicken and Zucchini Stir Fry (I also added broccoli)

5. Roasted Sweet Potatoes topped with shredded chicken, guacamole, and Greek yogurt

If you found this helpful, I’d be SO SO grateful if you’d share it with your friends or family who might benefit from it too! And if you know someone who’d like to learn more, you can send them the link below to get all the tips and strategies. Your support means the world! https://www.randadinkler.com/newsletter

I hope these tips were helpful and gave you some new ideas for your routine! Remember, your body isn’t fighting against you—it’s just asking for a little more attention and a smarter strategy. We’re all in this together!