Exercise and hormonal balance: your best ally after 40

🌿 Exercise and hormonal balance: your best ally after 40

From the age of 40, many women begin to notice symptoms related to hormonal imbalance: fatigue, insomnia, weight gain, anxiety, bloating, brain fog, hair loss, among others. What few know is that appropriate physical exercise can be a key tool for regulating hormones naturally.

🤯 Which hormones change with age?

During perimenopause and menopause, the main hormones that change are:

Estrogens and progesterone (menstrual cycle, sleep, fluid retention)

Testosterone (energy, muscle mass, libido)

Cortisol (stress, abdominal fat)

Insulin (blood sugar, inflammation)

Growth hormone (recovery, cell regeneration)

A well-designed exercise program can help you balance each of them.

💪 5 ways exercise regulates your hormones

1. It reduces cortisol (stress hormone)

✔️ Moderate training, especially strength and gentle cardio, reduces excess cortisol.
⚠️ But be careful: excessive or unrefreshing exercise increases it. That's why it's key to train strategically, not as punishment.

2. Increases insulin sensitivity

Weight training and aerobic exercise improve the way the body handles glucose, preventing sugar spikes, inflammation, and abdominal fat accumulation.

3. It raises testosterone and growth hormone levels.

Strength training (weights, resistance, moderate HIIT) stimulates the natural production of anabolic hormones, key to maintaining muscle, energy, and a good mood.

4. It regulates estrogen and progesterone

Exercise helps the liver properly eliminate excess estrogen and improves the natural production of progesterone. This alleviates symptoms such as bloating, water retention, and mood swings.

5. It stimulates endorphins and improves sleep.

Endorphins are our "happy" hormones, and exercise quickly activates them. Furthermore, regular exercise improves sleep quality, which is essential for a balanced hormonal system.

🧘‍♀️ What type of exercises are best?

✅ Strength training: 2-3 times per week to regulate insulin, testosterone, cortisol and maintain muscle
✅ Gentle or moderate cardio: walking, cycling, dancing — improves mood and reduces stress
✅ Mobility, yoga or pilates: regulates the nervous system and helps balance cortisol
✅ Active rest and restorative sleep: as important as training

❌ Avoid extreme daily workouts without recovery. More is not better.

💬 In summary:

Your body changes, but you can learn to work with your hormones, not against them. Exercise doesn't just change you on the outside; it transforms you on the inside, balancing what often seems uncontrollable.

🌸 At One More Up we help you

If you're experiencing hormonal, digestive, or metabolic imbalances, you're not alone. At One More Up, we offer personalized guidance on exercise, nutrition, and lifestyle, specially designed for real women, just like you.

📲 Write to us and start training in balance with your hormones.

I'm Yolanda, founder and coach of One More Up. After years of experience in the fitness and wellness world, I've decided to help real women, like you, feel better inside and out.

Because I know what it's like to go through hormonal, digestive, or emotional changes after 40, and I also know that with the right plan you can regain energy, your figure, and your confidence.

I invite you to discover a method tailored to you: with advice, nutrition, training, and above all, motivation.

Welcome to your new beginning.

Service led by Yolanda Santos Ruiz, in collaboration with a certified dietitian and training staff with years of experience and acquired qualifications.

You are not alone, I understand you.