Nutrition for Perimenopause: What Actually Works

In this week’s Q&A we’re covering:• Whether high intensity exercise is actually harmful in perimenopause (and the cortisol debate)• The best approach for losing belly fat• What to do if lunges hurt your knees• Whether it’s better to do press-ups on knees with depth or on toes with less range• Why your joints might click during exercise (and when to worry)• How long you should rest before returning to exercise after illness• Supporting memory and brain healthThere’s a lot of information online right now, especially around perimenopause, hormones and training, and it can be difficult to know what actually matters.So in this episode we’re cutting through some of the noise and focusing on what the evidence actually suggests, along with practical advice you can apply straight away.Because most of the time the answer isn’t extreme changes or completely new rules.It’s about understanding what’s happening in your body and adjusting your approach so it continues to work for you.If this episode helped, subscribe or follow so you don’t miss future Q&As.And if you’re looking for structured weekly training that balances strength, cardio, mobility and recovery — with the accountability and support to help you actually make positive change for good — you can find more details below or message me directly.www.lornamariefitness.co.uk

If you’re in your 40s or 50s (or even late 30s) and your body suddenly feels different… you’re not imagining it.Many women notice changes during perimenopause - feeling hungrier, experiencing energy dips, struggling with cravings, or finding that weight settles around the middle more easily than it used to.With so much conflicting advice online, it can be difficult to know what actually works.In this episode, I break down the foundations of nutrition during perimenopause and the simple habits that can make the biggest difference to your energy, appetite and overall wellbeing.We talk about:• why hormones fluctuate during perimenopause• how nutrition can help stabilise energy and cravings• why protein becomes even more important in your 40s• the role of fibre for blood sugar and gut health• how alcohol can impact sleep and symptoms• simple habits that support your body during this transitionNothing extreme. No complicated diets. Just practical advice that works in real life.If you’re navigating perimenopause right now, this episode will help you understand what’s happening in your body and how to support it through nutrition.And remember, you’re not broken! Your body is simply going through a transition.If you’d like more support with your health and fitness during this stage of life, my 6 Week Reboot is designed specifically to help women improve their energy, strength, confidence and overall wellbeing with structured workouts, guidance and support.You can find more information here:www.lornamariefitness.co.uk

In this week’s Q&A we’re covering:• Why your body can feel different in your late 30s, 40s, 50s and beyond• How perimenopause affects strength, recovery and stress• Headaches when lifting heavy weights• The best approach for lowering blood pressure and improving heart health• Whether exercise or food drives weight loss• How to train for long distance walking (Cleveland Way)• Pilates, deep core and how to actually see progressIf you’ve been thinking “I’m doing the same things but my body isn’t responding the same way” — you’re not imagining it.There are real physiological changes that happen as we move through different chapters of life.Different doesn’t mean worse. It just means we train smarter and adapt.If this episode helped, subscribe or follow so you don’t miss future Q&As!And if you’re looking for structured weekly training that balances strength, cardio, mobility and recovery, with the accountability and help to make sure you actually make positive change FOR GOOD, you can find more details below or message me directly.www.lornamariefitness.co.uk

This week’s Q&A is all about getting back into routine and focusing on what actually works.After half term or a break, it can feel hard to reset. BUT sometimes we crave routine more than we realise. In this episode I answer three big questions: How many sessions a week do you actually need for it to be effective?What are the best workouts for the stomach area, especially after having a baby?And can stress stop you getting results, even if you’re training consistently?We talk about the sweet spot for strength training, why more is not always better and how to set a non negotiable minimum so you stay consistent even in busy seasons.If your stomach has felt softer or different since having a baby, I explain what is really going on with your deep core, how to rebuild properly and why doing a load of crunches is not the answer.And if you have ever felt like your workouts are not working during stressful periods, this will help you understand what is happening inside your body and how to train in a way that supports your nervous system instead of fighting it.As always, this is about building strength without burning out, creating routines that fit around real life and looking after yourself properly, not perfectly.If you are listening and thinking I just need a plan. I need structure. I need someone to lay it out for me, then the 6 Week Course is for you.Doors are open now. Just send me a message or head to www.lornamariefitness.co.uk and I will get you started. I would absolutely love to help you. 💜

Losing motivation when the scales are not moving yet.Feeling unsure where to start with weights as a beginner.Waking at 3 or 4am and not getting proper rest.This week is a brilliant bumper episode!!We cover:💭 How to stay consistent when motivation dips🏋️‍♀️ How to get the most out of strength classes as a beginner💪 Why moves like press ups feel so hard and how to build up😴 Early morning waking and what may be behind it🥤 Protein shakes, vegan diets and processed foods🩸 How to approach training around your period🧠 Handling negative thoughts during workoutsI hope it helps!If you want support, structure and accountability with your training, come and join us inside the Squad.Message me or email [email protected],Lorna xwww.lornamariefitness.co.uk

😮‍💨 Ever feel like when life gets stressful, your energy drops and weight loss suddenly feels harder – even though nothing else has really changed?⚖️ You’re still moving, still trying to eat well… but your body just isn’t playing ball?🧠 And everyone keeps talking about cortisol and stress but what does that actually mean in real life?🦴 I also answer a brilliant question in this episode about osteoporosis – what it is, how it affects exercise and how you can stay active and strong without being scared to move.🦶 Plus wobbly, hypermobile ankles – why they’re more common than you think, and simple things that actually help with strength, balance, and confidence.I hope you enjoy this episode and you get real, non-nonsense value from it!✨ If January didn’t go to plan, that’s okay. February can be your reset. What matters is what you do next. Join us here - www.lornamariefitness.co.uk/get-startedLove,Lorna xwww.lornamariefitness.co.uk

⏳ Confused about whether intermittent fasting actually works (or if it’s just another wellness trend)?🏋️‍♀️ Wondering if short workouts really count and how much exercise you actually need each week?🧠 Feeling stressed, overwhelmed, or stuck in fight-or-flight and curious about calming your nervous system?😮‍💨 And can you "tone" the vagus nerve?In this episode, I break it all down in a simple, no-nonsense way — sharing what the science actually says, what I see work in real life and how to support your body and mind without adding pressure, guilt, or extremes.✨ Want to make 2026 YOUR year of consistency, energy and feeling fabulous? We want that for you too.Message me or email [email protected] to grab your spot in the 6 Week 2026 Challenge!Love,Lorna xwww.lornamariefitness.co.uk

😴 Struggling with waking in the middle of the night?⏱️ Not sure when the best time to work out is for your busy schedule?🍫 Wondering how you can enjoy sweet treats and still make healthy choices?🏃‍♀️ And how on earth do you fit fitness around family life without losing your mind?In this episode, I’m giving you simple, no-nonsense tips to help you feel energised, confident and in control of your health without adding stress or overwhelm.✨ Want to make 2026 YOUR year of consistency, energy and feeling fabulous? We want that for you too.Message me or email [email protected] to grab your spot in the 6 Week 2026 Challenge!Love,Lorna xwww.lornamariefitness.co.uk

Do you need to track calories to lose weight… or is it actually making things harder?In this episode, I answer the question:“Do you recommend using MyFitnessPal to monitor what I’m eating more closely?”As always, there isn’t one right answer.We talk honestly about:💜 When calorie tracking can help build awareness💜 When it can trigger stress, all-or-nothing thinking, or disconnect you from your body💜 Why not all calories are equal, including caloric availability (what your body actually absorbs, not just what’s on the label)💜 The reality that food labels and apps can be up to 20% out💜 Why tracking apps aren’t designed to be a forever solution💜 Simple, realistic alternatives to calorie tracking that support consistency without obsessionI also share simple, realistic alternatives to calorie tracking that focus on protein, whole foods, plate balance, consistency and listening to your body — the same principles we use inside the 6 Week Course.If you’re looking for a reset that goes beyond “being good for six weeks” and actually helps you build habits you can stick to long-term, the 6 Week Course is open now and is designed to support both your body and your mindset.Get in touch at www.lornamariefitness.co.uk/get-startedThis episode is about awareness without obsession, curiosity over control and finding an approach to food that fits real life.

If you’re listening to this, you’re already doing something really positive for yourself.In this video, I’m sharing a very honest, relaxed chat about health and fitness for busy women, especially working mums who want to feel better but struggle to fit themselves in.Why does our fitness so often fall to the bottom of the list and what actually works in real life?We talk about:Why it’s not your fault if fitness has never stuck beforeHow to fit workouts into a busy life without overwhelmWhy short, positive movement can change everythingWhat makes the Six Week Challenge differentHow community, support and consistency really make the differenceWhether you’re listening on a dog walk, in the car, with a cuppa, folding the washing, or sneaking five minutes to yourself, you’re very welcome here.If at any point you’re thinking, “Yes, this is for me”, head to www.lornamariefitness.co.uk/get-started and I’ll send you all the details.You deserve to feel strong, energised and like YOU again!www.lornamariefitness.co.uk