The Pre-Menopause Power Plan — How to Eat, Move, and Feel Your Best
If you’re in your late 30s to 40s and starting to notice subtle changes in your energy, mood, sleep, or metabolism — you’re not imagining things, and it’s perfectly natural, pre-menopause.
This natural phase is marked by shifting hormones, especially estrogen and progesterone, which can laffect everything from your muscle tone to your cravings. But the good news? What you eat and how you move can have a major impact.
At We3Wolves, we believe in real food and functional living — and that includes supporting women through every season of life, including this one.
What Should a Pre-Menopausal Woman Eat?
Forget crash diets and calorie-counting. Your body now needs nourishment — not restriction.
✅ Prioritize Protein
Your muscles, metabolism, and hormones rely on it.
- Pastured eggs, wild-caught fish, organic chicken
- Greek yogurt, legumes, or grass-fed meats
- Aim for 20–30 grams per meal
✅ Embrace Healthy Fats
Fats fuel your hormones and help regulate mood.
- Avocados, extra virgin olive oil, nuts, seeds
- Fatty fish like salmon and sardines
✅ Don’t Ditch the Carbs
Good carbs support your thyroid and help manage stress.
- Think sweet potatoes, squash, quinoa, oats, and fruit
✅ Fiber = Detox Support
Fiber helps your body get rid of excess estrogen.
- Cruciferous veggies (broccoli, cabbage, kale), flax, chia
✅ Build Your Bones & Boost Your Mood
- Calcium (leafy greens), magnesium (pumpkin seeds), vitamin D (sun + salmon)
- Iron (grass-fed beef, spinach), B vitamins (eggs, nutritional yeast)
What to Avoid:
- Processed seed oils (canola, soybean), refined sugars
- Skipping meals or going low-fat (your hormones hate it)
- Too much caffeine or alcohol (they drain you and spike cortisol)
What Kind of Exercise Helps?
Your workouts need to support hormones, not stress them out.
Strength Training (2–3x/week)
- Boosts metabolism and bone density
- Helps preserve lean muscle mass
Gentle Cardio (2–3x/week)
- Brisk walking, swimming, or cycling
- Avoid daily HIIT or long runs if you’re always exhausted
Stress Reduction
- Pilates, yoga, stretching, walking barefoot outside
- The calmer your nervous system, the better your hormone balance
Sample Day of Hormone-Healthy Eating
You’re Not Broken — You’re Changing
Pre-menopause isn’t a problem to fix. It’s a season to understand and support. With the right foods, movement, and mindset, you can feel energized, empowered, and deeply in tune with your body.
At We3Wolves, we’re walking this path too — and we’re here to help make the journey cleaner, stronger, and more connected.
Check out our naturally nourishing detox kits and seasonal produce that help support women’s health year-round and contact us about how we can help personalize an exercise & meal plan just for your needs!