First: What’s Actually Going On?
In perimenopause and postmenopause, estrogen, progesterone, and even cortisol can shift in ways that affect:
- Body temperature regulation (hello, sudden sweats)
- Mood and anxiety levels
- Energy dips and sleep disturbances
- How your body stores and uses fat
- Hydration needs (you dehydrate faster!)
So, if summer feels harder than it used to, it’s not your imagination. It’s your biology.
But the good news? You’re not powerless.
💧 Hydration = Your Hormonal Superpower
When estrogen drops, your body has a harder time holding onto water. That means dehydration can happen fast, and it can trigger fatigue, brain fog, cravings, and—you guessed it—hot flashes.
Quick Tips:
- Start your day with 16–20 oz of water before coffee
- Add a pinch of sea salt or an electrolyte mix (not just sugary sports drinks)
- Eat hydrating foods like cucumbers, watermelon, and leafy greens
- Avoid overdoing caffeine and alcohol—both are dehydrating and can trigger symptoms
⚡️Keep Your Energy Up Without Overheating
Forget forcing high-intensity workouts every day. Your body craves smart, intentional movement—not exhaustion.
Try This:
- Walk or lift weights in the cooler hours (morning or evening)
- Keep workouts shorter but more focused (FASTer Way style!)
- Prioritize strength training 2–3x/week to support metabolism and bone health
- Don’t be afraid to rest—recovery is part of the plan
🍽️ Eat to Fuel, Not Flare
What you eat can either calm your hormones… or light the match.
Focus On:
- Protein with every meal (keeps blood sugar steady and supports muscle)
- Colorful veggies + healthy fats for fiber, antioxidants, and hormone support
- Carbs you can control—think sweet potatoes, quinoa, berries
- Avoiding the blood sugar rollercoaster from skipping meals or eating refined sugar solo
😌 Chill Your Mood & Your Mindset
Mood swings in the summer heat? Totally normal. But also manageable.
- Get outside early for a walk + sunshine (hello, natural serotonin boost)
- Breathe. Like, actually take deep, grounding breaths, especially when the heat rises
- Set boundaries. Say no when you need to. Take the nap. Skip the drama.
- Stay connected with women who get it, because nothing soothes like sisterhood.
Final Thought: You’re Not Broken You’re Evolving
Hot flashes and hormone swings aren’t a sign you’re falling apart. They’re a sign your body is asking for more support, not restriction, not punishment, not shame.
And this summer? You get to give yourself that support.
You get to stay strong, energized, and grounded—even in the heat.
Because thriving isn’t about having a perfect body or a perfect plan—it’s about learning what your body needs in this season… and meeting it with grace.
Need help putting it all into practice?
That’s exactly what we do in my FASTer Way rounds—real strategies for real women, with real results.
Let’s thrive through summer—together.
