Thriving Through Menopause: Move, Fuel, and Feel Amazing

Wisdom in my mind, fire in my soul, and strength in my body.
Menopause can move over- I’m just hitting my stride.”

⚡ Menopause is not the end — it’s a powerful transition. With the right habits, you can feel strong, energized, and in control of your body. We’ve also included helpful supplementation if you choose to layer your attack.

✅ What’s Really Going On?

• Estrogen is dropping — and it affects everything from your metabolism to your mood

• You may feel like you’re doing the same things, but the results are changing

• You’re not broken. Your strategy just needs an upgrade.

💪 What You Can Do (And Why It Works)

1. Strength Train Twice Weekly

Build lean muscle to fight fat gain, improve bone density, and balance blood sugar. It’s the #1 game-changer. Women are showing up in numbers to the weight racks and we are here to stay. Remember every year past the age 25 we lose 1/2 % muscle which mean we need to fight back to keep it!

We are in a unique position as a fitness studio as it feels we could be a case study. As we have seen more clients reaching their 50s and 60s it seems we have a pretty good theory constructed. Women that were actively lifting weights consistently throughout their lives pre/during/ post menopause are the ones that typically didn’t have big hormonal weight gains. The women that were “cardio queens” without any of that cardio being interval / sprints or weight training are the ones that pile on the pounds, have worse balance and flexibility and get more injuries. We need to shift that focus ladies and grab the weight gloves and step away from the 3 and 8 pound weights!

2. Prioritize Protein & Plants

Protein helps maintain muscle and keeps you full. Plants reduce inflammation. Aim for 20–30g of protein per meal and 5 servings of plants/day. The best way to plan your protein for the day is make the decision to make it happen. Wanting is not deciding. When you decide that means you will bust through any barriers standing in your way.

3. Hydrate Smarter

Sip water consistently and don’t skip electrolytes — especially if you’re sweating or feeling foggy. You need have your body weight in ounces plus 4 ounces for every 15 minutes of exercise. I like Gatorade zero packets, sure they have a tinge of sugar but just cut back elsewhere as electrolytes are worth it.

4. Stretch Daily & Sleep Deeply

Recovery is everything. Aim for 7–8 hours of sleep, and stretch or breathe before bed to unwind your nervous system.

5. Try 12-Hour Fasting

A simple overnight fast (7pm–7am, for example) gives your body time to reset digestion and balance hormones.

✨ Real Talk: This Is About Quality of Life

Menopause doesn’t mean slowing down.
It means listening in, training smarter, eating with intention, and owning your next chapter.

You’re not doing this alone — Energy Fitness is your team.
We’ve helped hundreds of women in their 40s–70s feel strong, energized, and pain-free.

Want to also attack with science-backed supplements? Here’s a guide using Metagenics and Pure Encapsulations for menopause support and boosting libido.

How to purchase: Metagenics (use this code: ENEFIT2489 ) this is for Metagenics supplements only

If you want to purchase Pure Encapsulations & Metagenics products on one platform then check out our Full Script all in one online choice: Full Script

SCIENCE-BACKED MENOPAUSE & LIBIDO STACK

Mood & Stress

1. Metagenics — SeroSyn™

• Supports serotonin and stress regulation.
• Key: 5-HTP, L-theanine, Rhodiola

2. Pure Encapsulations — Cortisol Calm

• Calms cortisol, improves stress resilience.
• Key: Ashwagandha, Rhodiola, Magnolia

Hormone Balance

3. Metagenics — Estrovera® (these are chews) also come in tablet form

• Clinically proven to reduce hot flashes and mood swings.
• Key: ERr 731 (Siberian rhubarb root)

4. Pure Encapsulations — DIM Detox

• Supports estrogen metabolism.
• Key: DIM, calcium-D-glucarate, sulforaphane

Libido, Energy & Vitality

5. Pure Encapsulations — Maca-3

• Boosts libido and energy.
• Key: Black, red, yellow maca

6. Metagenics — Fem Prenatal (Yes, even if not pregnant)

• Covers nutrient gaps for hormone support.
• Key: Full spectrum vitamins/minerals

Sleep & Recovery

7. Pure Encapsulations — Best-Rest Formula

• Supports restful sleep.
• Key: Valerian, passionflower, melatonin, L-theanine

How to Stack It

Start with your main concern:

• Hot flashes/mood → Estrovera + DIM Detox
• Low libido/energy → Maca-3 + Cortisol Calm
• Sleep issues → Best-Rest Formula

Layer slowly—don’t go full supplement shelf all at once.

Call or text us at 901-466-6242 to book a Free Consult (Value $87) by clicking here: Free Discovery Call

Tonya Tittle, M.S./ Owner
American College of Sports Medicine-Exercise Physiologist
Licensed Massage Therapist
Titlest Performance Institute Level 1
Metagenics First Line Therapy Certified

Energy Fitness, 898 N. Hwy 25 Bypass, Greenville, SC 29617 (Travelers Rest)
www.energyfitness-sc.com

30 Minute Semi-Private Personal Training (onsite & zoom)
Nutrition Coaching – Massage Therapy – Reiki – Facials