by Patricia Brenner | Mar 27, 2025 | Blog, Body
When I was a bright blonde baby, I would pull myself up to stand while holding onto the bars of my playpen whenever music played on the radio—I wanted to dance. My love for expressing myself through dance started right there and then.
In my childhood years, I danced, learned to cycle, swim, roller skate, and ice skate. As a teenager, I expanded my movement skills with gymnastics and strength training. For 54 years, I have worked my body in every possible way with love and enthusiasm. I feel confident in saying that I am well connected to and have a great understanding of the workings of the mind and body.
For many years, I relied on a well-functioning body and maintained a daily routine of workouts or dance classes simply because moving brought me joy. This began to change when I was around 42. I noticed that a good night’s sleep was no longer enough to recover from my training. I frequently experienced muscle aches, fatigue, and weakness, which was frustrating—I couldn’t stick to my routine and had to adapt to my energy levels and change my approach to training.
I now understand that these changes were linked to hormonal shifts triggered by gut imbalances and, later in my 40s, perimenopause.
No Matter How You Feel, Physical Activity Makes a Difference
The lack of strength and energy was just one part of my peri-menopausal experience. Some days I felt absolutely terrible—headaches, nervousness, brain fog, nausea, and even flu-like symptoms. I didn’t feel like doing anything but lying on the couch, but that only made things worse. So, what could I do to improve my well-being?
Over the years, I became my own guinea pig. Later, in my fitness career, I worked with female clients navigating their hormonal cycles and different life stages. I had to modify exercises and workouts to suit their energy levels and physical capabilities. No matter their starting point, they always felt happier and more motivated after exercising or engaging in gentle movement.
The following suggestions have worked well for my clients and myself:
Very Low to Nearly No Energy Level
You feel drained, your limbs are heavy, your muscles ache—it’s that “run over by a truck” kind of feeling. Even after a long night’s sleep (or maybe you didn’t sleep well at all), you feel low, anxious, or foggy-headed. In short: you feel shit and just want to hide under the covers.
Here’s what you can do to improve your well-being and give yourself a boost without exhausting yourself further:
- Go for a gentle stroll, preferably in nature—a park or any peaceful place if you’re a city girl. Inhale the fresh air, imagine it lifting your spirit, and feel it boosting your energy. Be mindful, take it slow, and enjoy your surroundings. Sit on a bench if you need to, and perhaps do some gentle shoulder or head rolls, or breathing exercises.
- If going out isn’t an option, do some light stretching or gentle mobilizing exercises like Pilates or yoga. Focus on your breathing and move slowly. The goal isn’t to exercise rigorously but to increase blood flow, and improve your mental and physical well-being.
In my experience, fresh air and daylight work wonders—so if you can, step outside.
Low Energy Level
You’re tired, your body might ache a bit, and your brain isn’t fully switched on, but you can still get through the day.
- Plan for a 20-minute activity, such as a brisk walk (not just a stroll). If you’re a gym bunny, hop on the treadmill for a slow-paced walk or go for a swim. The key is to move without exhausting yourself.
- Consider Pilates, Tai Chi, or beginner-friendly yoga—low-intensity movements that help improve circulation and flexibility without overtaxing your energy.
Moderate Energy Level
You’re not feeling 100%, and you might still be dealing with hormonal ups and downs, but you have enough energy to do more.
- If you love the gym, opt for light strength training (around 30 minutes). Stick to moderate weights—don’t push yourself too hard, or you’ll drain your energy.
- Take your walk up a notch by adding a few lunges, squats, or other bodyweight exercises. If you have hills nearby and feel up for it, challenge yourself with a climb.
- If endurance training is your thing, try interval workouts—like swimming, cycling, or jogging. For example, jog for 5-10 minutes, increase your pace for 1 minute, then return to a slower jog or walk for 2 minutes. Repeat this cycle. If jogging feels like too much, stick to fast walking. Start with two cycles and add more if you feel good.
The key is to listen to your body. Work with what you’ve got and stop when your body tells you to. Don’t get frustrated about routines that no longer serve you—this is a phase, and it will pass. Be kind to yourself.
Important Note:
If you experience sudden severe headaches, confusion, dizziness, loss of balance, difficulty speaking, unexplained pain in the shoulders, arms, back, neck, or jaw, chest discomfort, nausea, shortness of breath, or any unusual symptoms, call emergency services immediately. Don’t assume it’s just your hormones—always check with a doctor!
Nice to Know:
Hormonal Shifts & Their Impact on Muscles, Joints, and Energy
Estrogen influences many functions and tissues, including the skin, hair, heart, and blood vessels. While testosterone plays a role in muscle mass and libido in both men and women, estrogen also affects muscle health and energy levels.
Estrogen deficiency is linked to reduced skeletal muscle mass and strength. As estrogen declines during menopause, you might experience muscle and joint aches, loss of muscle mass, decreased bone density, and slower recovery from muscle tears. A drop in estrogen can also lead to lower energy levels and increased fatigue.
The good news? Energy levels can restore post-menopause! By exercising, eating a healthy diet, improving sleep hygiene, and managing stress, you can boost your energy, build muscle, improve bone density, and maintain cardiovascular health. Some women may benefit from supplements to support their muscles and bones, while others may need HRT alongside a healthy lifestyle. If you feel you need additional support, speak with your doctor to explore your options.
No matter what, keep moving—even if it’s just a little. Your body will thank you for it!
Sources:
https://www.sciencedirect.com/science/article/abs/pii/S8756328219301206
https://pmc.ncbi.nlm.nih.gov/articles/PMC3660717
by Patricia Brenner | Mar 27, 2025 | Blog, Mind
I’m 54 now, and gradually but slowly approaching menopause whenever that will be; my very light, awkward periods are quite persistent and continuous. This has been ongoing now for 3 years since I stopped taking the pill, and there was even an absence of 8 months! I thought it was the end of it, and was getting all excited to see the light at the end of the tunnel, but then out of the blue it returned, a big bang of a heavy period followed by a hormonal nose dive.
The sudden rapid decrease of estrogen after that big bang had an effect on my breasts, and within a matter of 8 weeks the glandular tissue in both my once so firm pride and joy shrank. I now felt the loss of that firmness laying on my belly teaching the Pilates swimming exercise… it felt uncomfortable, slightly painful, and I realised that the milk factory had closed its doors permanently without giving me any notice.
Not only were my breasts affected by an insufficient supply of estrogen, it had an effect on my hair as well which started to become significantly thinner, my mouth became dry which might have contributed to a persistent, painful gum disease I experienced. But what didn’t make sense at all was that without any alterations in my lifestyle I started to lose weight, noticeably. I presumed it must have been caused by hormonal changes but was slightly worried, and thought it would be sensible to see my doctor.
My doctor didn’t take my health concerns lightly, and I had to undergo a variety of tests to rule out viruses, autoimmune diseases, and, even cancer. The result was that I was a healthy woman with a FSH level in the postmenopausal range. Although knowing that I’m going through the big M in my life, it was quite confrontational to read ‘in postmenopausal range’ on the test result. It wasn’t an idea anymore but a hard reality.
Understanding the perimenopausal body.
All those awkward, seemingly unrelated issues I experienced 3 years ago in the months after that big blow of my period were part of my perimenopausal journey that started more or less when I was 47. Since then changes in my hormonal levels were gradual but causing an imbalance which led to a coming and going of symptoms like acne, brain fogs, tiredness, nervousness, and whatnot. The annoyingly unpredictable workings of my body made me think.
Being a fitness and life coach, and in the possession of a curious mind, I needed answers. I wanted to understand my perimenopausal body, and with that knowledge to ease or decrease the symptoms if possible but as well to find some peace of mind in the midst of such a confusing time of life. It wasn’t easy to find straight forward answers for some of the physical issues and changes I experienced because they were either not on the hot list of perimenopausal symptoms, or there was hardly any information available. After extensive research I choose two subjects which are not listed as perimenopausal-related on the websites of the majority of health organisations but they are the result of menopausal hormonal fluctuations for some of us.
Unexplainable weight loss
If you experience unexplainable weight loss you should always consult your doctor.
In case the test results shows you’re healthy, you don’t have any gut related issues or imbalances, and perimenopause is a reality, the following information might be of interest to you.
The influence of muscle mass reduction on bodyweight.
At around the age of 30-35 muscle mass starts to gradually decrease, at approximately 3-8% per decade, increasing after the age of 60. A variety of factors play a role in the reduction of muscle mass when we age, but I’m not going into every detail here, and will only highlight the influence of endocrine changes in this process for women.
The hormone testosterone is known as a ‘male’ hormone, and plays multiple roles in the male but as well female body. Although testosterone influences muscle growth, in women estrogen appears to contribute to the preservation of muscle mass and strength as well. ‘Estrogen deficiency is known to reduce the bulk of skeletal muscle and the maximum muscular force in women’ (for more information see source down below) The reduction of muscle mass may be of influence on the loss of body weight for some women.
Since we are all unique, and have different body types but also live different life styles, the loss of muscle mass may cause other women to gain weight, instead. This is because muscle tissue burns calories, greater muscle mass increases the burn of calories. A decrease of muscle mass will have the opposite effect resulting in burning less calories.
Another potential cause of weight loss in menopause is it seems that our system gets less sensitive to estrogen and progesterone. This can affect the appetite and causes some women to under-eat.
For more information on this subject:
https://menopause.net/featured/these-are-the-reasons-you-are-losing-weight-during-menopause/#
https://www.news-medical.net/news/20190719/Low-estrogen-causes-muscle-loss-in-women-after-menopause.aspx
Combination of factors.
As I mentioned above, we are all unique but we also live different life styles. Gaining or losing weight in your transition is a combination of factors which could be due to the loss of muscle mass, stress, an over- or under active thyroid, imbalanced diet, being under- or over active, sleep deprivation (this disrupts your hormones and can cause weight gain), poor gut health, change in appetite, and this list goes on.
What can you do to gain weight!
- Strength training: using weights, machines or your own body weight to increase muscle mass. It’s not only essential to gain or preserve muscle but lifting weights also improves bone health which reduces the risk of osteoporosis. (in combination with vitamin D & K2, calcium, vitamin B complex, protein, magnesium). Although you burn more calories when you increase muscle mass, it’s a healthier option to gain body weight than stuffing yourself with ‘empty’ calories.
- If you’re a long distance runner or doing any other endurance sport you might need to change your training program into interval combined with strength training. Long runs might burn muscle but this depends on how your body uses fuel.
- Eat sufficiently! It sounds simple but if you lost your appetite you might struggle to eat what you need. Easiest would be to eat smaller meals more often, and of course add healthy calories to your diet. Women who live an active lifestyle might need to top up their daily nutritional intake also. I added a couple of website links (see down below) where you can find out more about daily nutritional requirements.
- Protein is needed to build muscle but is also the building blocks for hormone production. Women over 50 should eat more protein than they’re used to because the body isn’t as efficient in using protein to build and maintain muscle as it once was. (See source below if you want to know more about the importance of protein, and how much you need daily.)
- Stress might drive some people to eat more but others to eat less. Needless to say, long term stress doesn’t do your health any good. A few tips for stress management: meditation, breathing exercises, yoga or Pilates, spend time in nature, outdoor activity or any activity for all that matters, etc.
Increased libido?
This might sound new to you, and it doesn’t appear on the hot list of perimenopausal symptoms! However, hormonal changes can result in an increased sex drive. I came across a few articles on this subject during my search for the unexpected. So, if you ‘suffer’ from a high sex drive the following might be of interest to you.
The ups and downs of sexual desire through the cycles.
Women who ovulate and have regular periods tend to have a higher sex drive towards the end of their mid cycle (the follicular phase), around that time of ovulation. During perimenopause most women experience irregular periods, lasting longer or shorter, lighter or heavier bleeding. The perimenopausal woman who experience an increased libido, finds herself feeling sexually aroused no matter that time of the month since her cycle is irregular, and she might feel so for a longer period of time.
Why do some women have an increase in sexual desire?
Testosterone declines slowly and steadily. It peaks in our 20’s and halves by the time we are in our 40’s. Estrogen levels on the other hand, drop faster during perimenopause. For some women this may result in testosterone ‘dominating’ which, in turn, stimulates their sex drive. Although hormonal changes may be of influence on our libido,
what seems to affect our sex drive most are psychosocial factors. Women are more likely to have an increased libido when they feel confident, and happy with their own body, are having a loving relationship with their partner or single women having a lover, living a care free life (source: hellobonafide.com).
If you like more information on this subject:
https://hellobonafide.com/blogs/news/high-libido-in-women-menopause
https://iamstripes.com/blogs/sex-sex-sex/are-you-horny-in-perimenopause-are-you-not-but-wish-you-were-either-way-read-on
In short
Some of the physical changes we experience in our transition are not always the most obvious ones, and might leave us confused. We are all unique, and move through this transition in our own way. So, you should expect the unexpected. The body simply doesn’t work like it used to, and you have to go with the flow. Even so, it’s important to be sensible and have a health check to make sure there isn’t an underlying cause.
Sources:
https://www.wellandgood.com/protein-requirements-by-age
https://www.healthline.com/nutrition/2000-calorie-diet#meal-plan
https://www.calculator.net/calorie-calculator.html
by Patricia Brenner | Mar 27, 2025 | Blog, Nutrition
Over the past few years, I have had the ‘pleasure’ of experiencing all kinds of physical symptoms due to hormonal fluctuations. I went through a roller-coaster of emotions, with sudden feelings of nervousness and irritation, swinging from being ‘over the moon’ to ‘do I want to be buried or cremated?’—a kind of bipolar episode. Aching joints, muscle pain, inflammation, and fatigue weren’t exactly ideal for my profession as a Pilates teacher and personal trainer.
To complete the profile of a menopausal damsel in distress, my hair started thinning, and my usually fair skin decided it was the perfect time to bring out the acne I had skipped during my teenage years. There were moments when I wished I were a man.
Even so, I managed to cope and was convinced that I should go through this transition ‘naturally,’ without the help of external hormones. If Mother Nature intended for women to experience this change, then so be it—I would get over it eventually.
That’s what I believed until I found myself getting out of bed three times a night to pee, with my sleep further disrupted by increasingly frequent and intense hot flashes. I can handle a lot, but night after night of poor sleep was my limit. How could I stay physically active and motivate others when I didn’t even have the energy to walk up the stairs? Sleep deprivation was affecting me both physically and mentally. The hell with nature—the human body has its design flaws!
It was time to explore options for improving my sleep and finding natural menopause relief through diet and supplements. Unfortunately, this wasn’t effective for me—I already led a healthy lifestyle, and the recommended menopause supplements made no difference.
The other option was HRT. Though I had read about it, I had never researched it thoroughly, as it not only went against my principles but was also surrounded by controversy and negative portrayals. I decided to put my biases aside, and explore medical research online to gain a better understanding of how HRT works, weighing the pros and cons. I found that there were still many contradictions regarding its benefits and risks, making the decision to try it a challenging one.
The best course of action seemed to be contacting a menopause clinic to learn more about HRT and determine whether it was right for me.
My Personal Experience with HRT
I am not a medical professional and, therefore, will not advise or suggest that women try HRT. I simply want to share my personal experience to offer insight.
Before HRT was prescribed to me, I underwent a thorough assessment by a doctor at a menopause clinic. This included cervical and breast cancer screenings. I have follow-ups every six months, during which my hormone levels are monitored through blood tests, and my HRT is adjusted if needed. The clinic keeps me informed about the latest menopause-related news, and I can always reach out with concerns or questions, which I find very reassuring.
I have been on HRT for nearly two years, and it has made a significant difference, particularly in my sleep quality. Within just five days of using a bioidentical estrogen topical gel and progesterone pills, my sleep improved—I only woke up once a night, and my hot flashes reduced. Within two weeks, the hot flashes disappeared entirely, and I was sleeping well again. Needless to say, a good night’s sleep has a positive effect on overall well-being. I had enough energy to be active and felt emotionally stronger to handle daily life.
I don’t believe that HRT will resolve all menopausal symptoms. It may reduce them, and some may disappear entirely—like my hot flashes and frequent urination. However, it didn’t improve my hair quality, and while my mood swings decreased, they still happen occasionally. The same goes for acne breakouts and muscle aches. Menopause is inevitable, but HRT has made it a bit easier to navigate.
As I mentioned, this is just my personal experience with HRT and menopause. I have met women who noticed improvements in their hair and skin through HRT, as well as fellow personal trainers who were able to lift weights again without pain or weakness. We are all wired differently, and our bodies are truly unique. Therefore, the effects of treatments like HRT will vary from one woman to another.
by Patricia Brenner | Dec 14, 2022 | Blog, Body
The positive effects of exercise on the brain aren’t a recent discovery. Socrates, the Greek philosopher (c. 470–399 BC), encouraged his students to exercise because he believed it stimulated the intellect. Our 21st-century technology now allows us to prove what Socrates believed—and even more.
Fact’s & benefits
Exercise has a greater effect on the brain than on any other part of the body. Although the brain isn’t a muscle, it becomes stronger through physical activity. Exercise also stimulates motivation, focus, and memory.
But how exactly can the brain grow stronger? Exercise promotes the growth of new blood vessels in the brain, allowing it to receive a larger blood supply. It also changes the brain’s anatomy, physiology, and function. Notably, it affects the hippocampus (see below), stimulating the growth of new brain cells and increasing its volume—leading to improved long-term memory.
The two areas of the brain most positively affected by exercise are the prefrontal cortex and the hippocampus.
Prefrontal Cortex
The prefrontal cortex is the part of the cerebral cortex covering the front of the frontal lobe (behind your forehead). It makes up over 10% of the brain’s volume.
This region is involved in planning, complex cognitive behavior, personality expression, decision-making, and moderating social behavior. Its basic function is the orchestration of thoughts and actions in alignment with internal goals.
Hippocampus
The hippocampus is a small, curved formation (its shape resembles a seahorse) in the brain and is part of the limbic system. It plays a vital role in consolidating information from short-term memory to long-term memory and in spatial memory, which enables navigation.
It’s also involved in forming new memories and is closely associated with learning and emotions.
The prefrontal cortex and hippocampus are particularly susceptible to neurodegenerative diseases and age-related decline. Exercise strengthens these areas and can delay the effects of aging on the brain!
One Workout Has an Immediate Effect
A single workout releases neurotransmitters—chemicals released by neurons to send signals to other nerve cells—such as:
- Dopamine: Plays a role in controlling movement and emotional responses. Known as the “feel-good” hormone, dopamine enables pleasure, euphoria, reward, motor function, compulsion, and perseverance.
- Serotonin: Helps regulate mood, social behavior, appetite, digestion, sleep, memory, and sexual desire and function.
- Norepinephrine (Noradrenaline): Acts as both a stress hormone and a neurotransmitter. It enhances concentration, increases blood pressure and heart rate, and boosts alertness, arousal, and reaction time.
It Boosts Your BDNF!
BDNF stands for Brain-Derived Neurotrophic Factor—a protein encoded by the BDNF gene and active in the hippocampus, cortex, and basal forebrain, which are areas vital to learning, memory, and higher thinking. BDNF improves the function of neurons, encourages their growth, and protects them from the natural process of cell death.
It’s a crucial biological link between thought, emotion, and movement. Want to boost your memory and learning ability? Increase your BDNF levels!
(By the way, BDNF is also expressed in other parts of the body.)
Frequency and Intensity of Exercise
The recommendations on this subject vary widely—some suggest six hours per week, while others recommend just 10 minutes per day.
Personally, I’d say mix it up: combine aerobic exercise, strength training (like weightlifting), and flexibility/mobility training such as Pilates or yoga. A 30-minute workout is sufficient as long as it’s intense. Aim for at least three workouts per week. On non-training days, take a brisk 10–20 minute walk, use the stairs, or do any activity that raises your heart rate.
(And yes—treat yourself to 20 minutes or more of sex! It’s a fantastic way to boost your dopamine levels.)
The key is to get your heart rate up. Run, dance, swim, cycle, have sex, or combine cardio and weights in a HIIT workout!
If you want to feel motivated, focused, and ready to learn, the best time to work out is before studying or starting work. Even a quick 10-minute cardio session can give your brain a boost!
Summary
Exercise strengthens your brain, stimulates the growth of new brain cells, and releases neurotransmitters and proteins critical for memory, learning, motivation, focus, mood, and overall wellbeing. It can even delay the effects of aging on your brain.
Forget the idea that exercise is just for losing weight or improving cardio fitness—let’s get smarter!
Source
https://pmc.ncbi.nlm.nih.gov/articles/PMC4314337
https://www.sciencedirect.com/science/article/pii/S2095254621000971
https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
by Patricia Brenner | May 17, 2022 | Blog, Mind
Sometimes you find yourself struggling to make the right decision—especially when the outcome feels so important it makes you sick with worry.
Your rational mind tries to calculate every possible scenario, weighing outcomes and running through endless “what ifs.” But the more you think, the more overwhelmed you become. Panic sets in when you can’t find a clear answer to the questions you keep asking yourself. The harder you think, the more lost you feel, as your nerves start to take over.
So, what can you do to calm your mind and make a decision that feels right?
Take a Step Back
You’re giving this situation and its potential outcome immense importance—but how serious is it, really? Will it be the end of the world? Will it ruin your life or severely harm others? Probably not.
Ask yourself:
- How would I handle a less favourable outcome?
- How much impact would a different result truly have on my life?
Try giving it a good night’s sleep (if your restless mind allows it). Or take a rational approach: write down the pros and cons. Putting your thoughts on paper can be a powerful way to clear your head. If this brings you clarity—great!
But if not, it might be time to tune into something deeper.
Use Your Gut Feeling
When logic fails, pick up the “phone” and call your intuition—that deep, quiet voice in your gut. We all have this inner guidance, and it’s rarely wrong. The challenge is we’re often too disconnected from ourselves to hear it.
From an early age, we’re taught to rely on intellect and reason. As a result, we tend to dismiss that inner voice. Yet, I’m sure you’ve had moments where your head overruled your gut, and you later realized your intuition had been right all along.
Here’s the key:
If what you think doesn’t align with what you feel, trust your gut.
Finding Stillness
Of course, calming your mind enough to hear your intuition isn’t easy—especially in a busy city or a hectic life surrounded by noise, people, and responsibilities (even your beloved family).
So how can you give yourself a break and create space for clarity?
There are many ways to quiet your mind. Meditation might sound a little too “airy-fairy” to some, but there are plenty of more grounded approaches to try.
A Simple Relaxation Practice
You don’t need a meditation cushion or chanting. Just find a quiet spot—at home, in a park, or anywhere you can be undisturbed.
- Sit comfortably with your feet flat on the floor and hands resting on your lap. (You can lie down too, but be aware you might drift off.)
- Close your eyes and focus on your breath. Inhale gently through your nose and exhale slowly through your mouth.
- Notice the cool air as you inhale and the warm air as you exhale.
- Imagine each in-breath filling you with calm, positive energy, and each out-breath releasing tension, worries, and negative thoughts.
- Repeat until you feel lighter and more relaxed.
If your mind wanders (and it probably will), that’s okay. Just gently bring your focus back to your breathing.
Tuning Into Your Gut
When your mind feels calmer, place your hands on your belly. Think about the decision you’re facing and ask yourself: Does this feel right?
You’ll recognize it when it resonates deeply. If you don’t reach this point at first, don’t worry—like any skill, it improves with practice.
Even Simpler Alternatives
If connecting with your intuition feels out of reach for now, stick with the breathing practice. Or try these:
- Counting breaths: Inhale and exhale, counting “one.” Next breath, count “two,” and so on up to ten. Then start again. This keeps your focus anchored.
- Music therapy: Play calming music that helps shift your state of mind. Choose tunes you don’t associate with specific memories to avoid triggering emotions.
Be Patient With Yourself
Give yourself at least 15 minutes of uninterrupted calm. Don’t expect instant answers or total stress relief. You may need to make it a daily habit—even just 10 minutes can help.
Remember: every session may feel different. Sometimes it will feel wonderfully effective; other times, not so much. That’s normal. Stay open and avoid rigid expectations.
If you enjoy guided meditations, breathing exercises, or relaxing music, I recommend trying the app Insight Timer. It’s a convenient way to relax anytime, anywhere—no need to sign up for a workshop or class.
