In Part 2 of the Hormone Episode, we’re diving into the real talk on what happens when hormones start running the show — or, in some cases, stop showing up to work altogether.

This one has taken a while to publish as it is an extremely complex topic. I hope this helps shed some light on the topic.

We’ll cover:

• Perimenopause & Menopause: the hot flashes, sleep struggles, body composition shifts, and what’s really happening when estrogen and progesterone start to decline.
• PCOS: what’s actually happening with insulin resistance, irregular cycles, and why symptoms often show up long before 35.
• Endometriosis: why it’s not “just bad cramps,” how it impacts daily life and fertility, and why diagnosis still takes far too long.

This isn’t a doom-and-gloom episode. It’s about helping you understand what’s going on inside your body so you can stop blaming yourself, start supporting your hormones, and feel strong in the decades ahead.

What We Talk About in This Episode

• What is actually happening to your body in Perimenopause and Menopause
• Why PCOS is as much about insulin resistance as it is about missed periods.
• How endometriosis tissue behaves like the uterine lining — but in all the wrong places.
• Practical ways to eat for hormone health: fiber, protein, colorful vegetables, and whole foods.
• The training approach that supports your metabolism and muscles through every stage.

Recommended Strength Training for Hormone Health

Strength training isn’t just about aesthetics — it’s your best tool to preserve muscle, protect bones, and keep metabolism humming as hormones shift.

Here’s a framework you can start with:

• Frequency: 2–4 sessions per week.
• Focus: Compound lifts that train multiple muscles at once.
• Examples:
  • Squats or goblet squats
  • Deadlifts or Romanian deadlifts
  • Push movements (push-ups, chest press)
  • Pull movements (rows, lat pulldown)
  • Overhead press (shoulders)
  • Core stability (planks, Pallof presses, farmer carries)
  • If unsure of these exercises email me and ill send a demo: tracey@traceyerasmusfitness.com
• Progression: Increase weights gradually. You want to feel challenged in the 8–12 rep range.

And yes — lifting heavy is safe (and necessary!) for women.

Related Episodes You’ll Love

• 🎧 The Belly Fat Episode — why belly fat is so stubborn after 35 and what actually works. Or on Spotify:
• 🎧 The Sleep Episode — how poor sleep messes with hunger, cravings, and hormones. Or on spotify:

Expert References from This Episode

• Dr. Louise Newson – Menopause specialist and author of The Definitive Guide to the Perimenopause and Menopause.
• Explore Dr. Newson’s work
• Dr. Mary Claire Haver – Creator of The Galveston Diet and leading voice in women’s midlife health.
• Visit Dr. Haver’s site
• Dr. Stacy Sims – Exercise physiologist, nutrition scientist, and author of Roar and Next Level.
• Learn more from Dr. Sims

Want Personalised Help?

This stuff is complicated. And the truth is, Google can only get you so far.

If you want support that’s built around your hormones, your lifestyle, and your goals, that’s exactly what I do in 1:1 Coaching. We’ll create a personalised nutrition and training plan that actually works with your body — no fads, no fluff.

Find out more about coaching or book a clarity call here