Slow Metabolism, Perimenopause,HRT, LEA, Reverse Dieting & Period Workouts - Day 70

Can HRT help with weight loss? Do you need hormone testing for perimenopause? Can eating too little affect your hormones and metabolism? Should you change your workouts or calories during your period?

In this episode of The Body Recomposition Revolution, Robyn summarizes the most useful lessons from an entire week devoted to women’s hormones and body composition after 35.

You’ll learn:

• ​Whether HRT can help women lose belly fat or build muscle
• ​What estrogen, progesterone and testosterone therapy can and cannot do
• ​When hormone testing may be useful during perimenopause
• ​Why symptoms and menstrual changes often matter more than one hormone result
• ​How low energy availability can affect hormones, sleep, recovery, performance and muscle growth
• ​The difference between a controlled fat-loss phase and chronic under-fueling
• ​Whether eating more can help restore energy and improve metabolic adaptations
• ​How to begin a reverse diet by increasing calories, reducing exercise or combining both
• ​Whether women need to change their workouts or nutrition during their periods
• ​Why your actual symptoms should guide your training more than a rigid cycle-syncing calendar

The central message is simple: hormones matter, but the foundational principles of body recomposition still apply at every age and every hormonal stage.

Eat enough protein. Strength train intensely. Recover deliberately. Pay attention to your symptoms. Use hormone therapy or testing when there is a legitimate clinical reason, not because someone convinced you that every struggle after 35 requires a specialized hormonal solution.

Six Biggest TakeawaysMentioned in This Episode

1. ​HRT can treat disruptive menopausal symptoms, but it is not primarily a weight-loss or muscle-building treatment.
2. ​Begin with your symptoms, menstrual changes and medical history instead of chasing one “optimal” hormone level.
3. ​Eating too little relative to your activity can affect hormones, recovery, training performance and your ability to maintain or build muscle.
4. ​A controlled, temporary calorie deficit is not automatically the same as problematic low energy availability.
5. ​Many adaptations associated with chronic under-fueling can improve when adequate energy is restored. Your metabolism is not necessarily broken.
6. ​During your period, adjust your training according to how you genuinely feel, not according to a rigid hormonal calendar or app notification.

Take the Low Energy Availability questionnaire on Instagram: @RACfitness_

For a personalized macro formulation completed by Robyn, email:

racfitnessmn@gmail.com

racrecomposition@gmail.com

Have a question you want answered before the 90-Day Summer Recomp Series ends? Email me!

If this episode helped you, follow The Body Recomposition Revolution, share it with another woman who needs this information and leave a rating or review so more women can find the show.

Today’s Three RAC Recomp Targets

1. ​Prep three days of protein.Prepare turkey meatballs, chicken, steak, protein pancakes or another convenient protein source that makes hitting your daily target easier.
2. ​Take one safe working set to true muscular failure.Choose a stable exercise you can perform safely and continue until you cannot complete another repetition with good form.
3. ​Drink 100 ounces of water.Spread it throughout the day and increase gradually if this is significantly more than you normally drink.