Rachel Larson

7 Nutrition & Exercise Tips That Actually Work for Perimenopause

Rachel Larson · September 10, 2025 ·

If you’re between 40 and 70, chances are you’ve noticed your body changing in ways you didn’t expect—or maybe didn’t sign up for. Perimenopause and menopause can bring more than hot flashes. Think: restless nights, brain fog, mood swings, stubborn weight gain, and energy that just doesn’t feel the same.

Here’s the good news: while these changes are normal, they don’t have to define you. Experts like Dr. Stacy Sims (Next Level) and Dr. Mary Claire Haver (The New Menopause) remind us that this stage of life is a powerful opportunity to reset how we move, eat, and care for ourselves. With a few key strategies, you can feel more vibrant, resilient, and strong than ever.

7 Nutrition & Exercise Tips to Help You Thrive

1. Make Protein Your Friend

As estrogen declines, your body naturally loses muscle at a faster rate—a process called sarcopenia. The best way to fight back is to prioritize protein. Aim for 25–30 grams at each meal, and try to spread it evenly throughout your day. Think eggs for breakfast, salmon or chicken at lunch, and beans, lentils, or tofu at dinner. This not only supports muscle but also helps regulate appetite, energy, and even blood sugar. Pairing protein with strength training makes the benefits even greater.

2. Lift Heavy (For You)

Strength training is the most powerful tool you have in midlife. It protects bone density, improves posture, keeps joints healthy, and even boosts metabolism. You don’t have to lift like a bodybuilder—just challenge your muscles with resistance 2–3 times a week. That might mean squats with dumbbells, push-ups, resistance band rows, or Pilates reformer sessions. The key is progressive overload: adding weight, reps, or resistance over time so your body continues to adapt and grow stronger.

3. Mix Up Your Cardio

Cardio is still important, but the way you do it matters. Long, steady sessions can sometimes leave you feeling drained, especially when hormones are shifting. Instead, try mixing moderate-intensity activities (like brisk walking, cycling, or swimming) with short bursts of higher intensity (like hill sprints or intervals). Research shows this combination supports heart health, preserves brain function, and helps manage weight—without overstressing your system. And the best part? You don’t need long sessions—20–30 minutes is often plenty.

4. Keep Blood Sugar Steady

Shifting hormones can make your body more sensitive to blood sugar swings, which show up as fatigue, irritability, and even more intense hot flashes. Build meals around protein and fiber, then add healthy fats like avocado, nuts, or olive oil. Limit refined carbs and added sugars, but don’t cut out carbs altogether—your body needs them for energy and recovery. Instead, choose complex carbs like quinoa, oats, sweet potatoes, or berries that digest slowly and keep you steady. Even small shifts, like pairing fruit with nuts, can make a big difference.

5. Love Your Gut (and Fiber)

Your gut is home to trillions of bacteria that influence everything from mood to hormone balance. Fiber feeds the good bacteria while also supporting digestion and heart health. Women in midlife should aim for 25–30 grams of fiber daily. The best sources of fiber come from fruits, vegetables and whole grains including leafy greens, beans, chia seeds, apples, brussel spouts, sweet potatoes and raspberries. A diverse, fiber-rich diet also helps regulate estrogen metabolism, which can smooth out symptoms like bloating and mood swings. Probiotic-rich foods like yogurt, kefir, or sauerkraut can give your gut an extra boost, too.

6. Protect Your Sleep

Sleep is often one of the first things to get disrupted in perimenopause, thanks to night sweats, racing thoughts, or shifting hormones. But quality sleep is crucial for hormone regulation, memory, and recovery. Create a calming wind-down routine—stretch, meditate, or read before bed. Keep your room cool and dark, avoid alcohol close to bedtime, and if possible, get outside in natural light during the morning. Strength training and cardio also support deeper sleep, but keep intense workouts earlier in the day. If sleep continues to be elusive, consider magnesium supplementation or gentle nighttime yoga.

7. Hydrate & Replenish

Estrogen plays a role in fluid balance, so hydration needs to shift during this stage of life. Aim for regular water intake throughout the day, and consider adding electrolytes if you sweat heavily or exercise often. Minerals like magnesium, calcium, and vitamin D are especially important now—magnesium supports sleep and mood, calcium and vitamin D protect bones, and together they all help keep muscles and nerves functioning properly. Food sources are great (leafy greens, nuts, dairy, fortified foods), but supplements can help fill the gaps if needed. Even small steps, like starting your day with water and a pinch of sea salt, can make a difference.

This is a New Beginning, Not the End

It’s easy to feel like midlife means slowing down, but that’s far from the truth. With the right tools, this season can be a time of strength, clarity, and self-discovery.

That’s why we’re so excited to invite you to our upcoming Women’s Wellness Workshop: Navigating Perimenopause, hosted by Awake Pelvic Health and Flostate Fitness.

Saturday, September 27th
9:30 – 11:30 am
700 Commerce Drive #130, Woodbury, MN 55125
$79 per person or $120 for two tickets
Click here to purchase workshop tickets

What to Expect:

LEARN: Dr. Hannah Strom will bring clarity on perimenopause—covering hormones, pelvic floor, bone health, sleep, mood, and lifestyle tips. Dietitian Rachel will share how nutrition can support your hormones, gut, energy, and long-term health.
MOVE: A 60-minute yoga practice with Alice, blending pelvic floor-friendly movement, breathwork, and strength, followed by journaling and reflection.
CONNECT: Time to share snacks and conversation with women who get it—leaving you refreshed, understood, and empowered.

Space is limited to 12 participants, so reserve your spot today! If tickets are sold out, email us at info@theflostate.com to join the waitlist.

Pickleballers Need Yoga — Here’s Why

Rachel Larson · August 13, 2025 ·

Pickleball is fast-paced, fun, and surprisingly demanding on your body. Whether you’re a weekend warrior or a daily doubles regular, the quick stops, starts, pivots, and overhead smashes can leave you feeling stiff—or worse, sidelined with an injury.

That’s where yoga comes in. Try this FREE 20 minute class – just for pickleballers!

Strong + Mobile Joints = Fewer Injuries

Pickleball puts a ton of stress on the knees, ankles, hips, shoulders, and wrists. Yoga strengthens the stabilizing muscles around those joints and improves your range of motion. That means:

Fewer rolled ankles and tweaked knees
Less shoulder strain on overhead shots
More resilient, balanced movement all around

Think of yoga as your insurance policy—and your performance enhancer.

Yoga + Agility: A Winning Combo

The secret to faster footwork and better court coverage? Agility. And it starts with body awareness. Yoga builds:

Core strength, to help you pivot and lunge without overloading your joints
Single-leg balance, for stability during quick directional changes
Breath control, to recover quickly between points and stay calm under pressure

BONUS: Reaction Time Boost

Flow-style yoga enhances your neuromuscular connection—the communication between your brain and muscles. With regular practice, your body gets quicker at responding to unpredictable bounces and fast volleys. You’re not just moving more gracefully—you’re reacting faster.

3 Yoga Tips for Pickleball Agility & Recovery

Try dynamic flows like Warrior 2 to Side Angle to Reverse Warrior to train movement control and hip mobility.
Add balance work like Tree Pose or standing figure 4s after a workout to stabilize the ankles and knees.
Use deep stretches (think Pigeon or Reclined Twist) after play to aid recovery and reduce soreness.

Ready to Serve Up a Smarter Game?

Yoga isn’t just for flexibility—it’s functional training for the court. Whether you’re looking to up your game or just feel better between matches, a little yoga goes a long way.

Join us for a livestream, on demand or in-person yoga class this week—we’d love to help you feel strong, limber, and ready to rally.👉 Explore Our Yoga Classes

Try this FREE 20 minute class on YouTube – just for pickleballers!

Strategic Aging: Protein, Strength Training & the Perils of Sugar

Rachel Larson · June 30, 2025 ·

We used to think aging was just about slowing down. Now, we know better. Aging well is strategic. It’s about knowing what your body needs most in this season of life—and making small, sustainable shifts that support your energy, strength, and overall wellbeing.

Three of the most powerful levers you can pull?
Protein. Strength Training. And saying “no thanks” to excess sugar.

Here’s why these matter more than ever—and how to start applying them today.

1. Protein: Fuel for Muscle, Bone & Brain

As we age, we naturally lose muscle mass—a process called sarcopenia. But this isn’t inevitable. With enough quality protein and strength-based movement, we can slow or even reverse that loss.

Why protein matters now:

Supports muscle repair and lean tissue maintenance
Aids in bone health and density
Helps manage hunger and blood sugar
Supports brain function and energy levels

💡 What to do:
Aim for 20–30g of protein per meal, especially at breakfast (which is often the most overlooked). Include lean meats, eggs, Greek yogurt, cottage cheese, legumes, or plant-based protein powders.

2. Strength Training: Your Anti-Aging Superpower

Forget the myth that cardio is king. While walking and movement are vital, strength training is what truly keeps you capable, mobile, and independent as you age.

Benefits of strength training after 40:

Improves balance, posture, and bone density
Preserves muscle and joint health
Enhances metabolism and insulin sensitivity
Boosts confidence, energy, and resilience

💪 At Flostate, our mindful strength classes are designed for longevity—not extremes. Whether you’re new to lifting weights or returning after time away, we make it approachable, safe, and effective.

🗓️ Check out our strength classes at https://theflostate.com/on-demand/

3. Sugar: The Quiet Saboteur

We all know sugar isn’t great for us—but its effects go beyond weight. Excess sugar can fuel inflammation, accelerate aging, and mess with hormones, brain health, and mood.

Too much sugar can:

Disrupt sleep and energy
Trigger joint pain and inflammation
Increase risk of type 2 diabetes and cognitive decline
Decrease skin elasticity and collagen production

🍬 What to do:
You don’t need to cut it all out—but try to limit added sugars, especially in processed foods, sweetened yogurts, and beverages. Focus on whole, satisfying meals that stabilize your blood sugar.

Start Where You Are. Build from There.

There’s no one-size-fits-all approach to aging well—but strategy matters. Small shifts in how you eat and move can lead to more energy, less pain, better sleep, and a greater sense of control over your health.

You’re not too late. You’re not behind. This is your time to move with purpose and support your body in a way that actually works.

🌿 Want help getting started? Join us for a class or reach out—we’re here to help you feel stronger, steadier, and more at home in your body.

📬 Let’s connect. Email us at info@theflostate.com
🧘‍♀️ Explore classes at https://theflostate.com/on-demand/

Daily Mobility Flow for Desk Workers

Rachel Larson · June 30, 2025 ·

If you spend long hours sitting at a desk, you’re not alone. Over time, this stillness can lead to stiff hips, rounded shoulders, and aching backs—not to mention a lack of energy. The good news? A few intentional minutes of daily movement can go a long way in restoring mobility, posture, and your sense of well-being.

This short sequence is designed specifically for desk-bound bodies. You don’t need any equipment—just a bit of floor space, a countertop, and your breath. See corresponding images below!

Cat-Cow (Spinal Flexion & Extension) – 1 minute

This gentle flow is like a wake-up call for your spine.

Start on hands and knees in a tabletop position.
Inhale: Arch your back, lifting your head and tailbone (Cow).
Exhale: Round your spine, tucking chin and pelvis (Cat).
Move with your breath for 8–10 slow, nourishing rounds.
Option: Externally rotate your hands to point to your knees for added forearm stretch

Thoracic Rotations – 1 minute (30 seconds per side)

Unlock tightness in your mid-back and shoulders.

Stay in your tabletop position.
Place one hand behind your head.
Rotate your upper body open, pointing your elbow toward the ceiling.
Slowly return and repeat 5–8 times, then switch sides.

World’s Greatest Stretch – 30–60 seconds per side

A full-body stretch that hits your hips, spine, hamstrings, and shoulders all at once.

Step into a deep lunge with both hands on the floor inside your front foot.
Option to drop your back knee down for support.
Bring your inside elbow toward the ground, then rotate and reach that arm to the sky.
Hold and breathe for 30–60 seconds, then switch sides.

90/90 Hip Switches – 30 seconds per side

Wake up your hips and improve internal/external rotation.

Sit on the floor with both knees bent at 90° angles and hands behind you.
With a tall spine, rotate both legs to the one side, then the other.
Repeat the switch 6–8 times per side.

Deep Squat Hold – 1 minute

An incredible posture reset that opens up the hips, ankles, and spine.

Stand with feet shoulder-width apart.
Sink down into a deep squat, keeping heels flat.
Press your elbows into your knees to gently open your hips.
Option to reach one arm up to open the chest.

Superman Stretch with Push up – 3-5 times

Improves posture and strengthens posterior chain of the body

Start in push up position
Lower body to the ground with a straight and strong body
Extend arms long into “superman” form
Return hands under shoulders and push up to starting position

Deep Hip Stretch with Spinal Rotation – 4 times total (2 per side)

Releases spinal tension, mobilizes shoulders and stretches low back and hip complex.

Widen feet and sink into deep squat with hands on thighs.
Leaning forward, press hands into thighs as you press one shoulder downward and you rotate the other upward. Look past your top shoulder.
Exhale on the twist and contract your abs gently.

Finish With a Few Deep Breaths

Pause for a few moments. Stand tall or rest in Child’s Pose.
Take 3 deep, slow breaths—and notice how much more awake and open your body feels.

Consistency is key

Doing this simple sequence daily—or even a few times a week—can improve mobility, reduce tension, and help you reconnect with your body. You don’t need to overhaul your schedule. Just pause, move, and breathe.

Your desk-bound body will thank you.

Mindful Strength: Moving with Purpose in Your 50s, 60s, and Beyond

Rachel Larson · June 13, 2025 ·

If your workouts in your 20 were about sweat and your 30s were about juggling everything, your 50s and 60s might be asking a new question: How do I move to feel strong, capable and energized for the long haul?

You’re not chasing six-packs for personal records anymore. You’re chasing vitality – ease in your joints, confidence in your step and the ability to keep doing what you love for decades to come.

This is where mindful strength comes in.

What is Mindful Strength?

Mindful strength training is about building functional strength – not for performance but for life. It means moving intentionally, listening to your body, and focusing on the muscles and movements that support your daily activities:

Lifting groceries with ease
Getting up and down from the floor
Keeping balance on a walk or hike
Feeling steady and strong as you move through your day

It’s strength that feels good and does good – for your bones, your posture, your mood and your future.

Why it matters more than ever after 50

Aging isn’t something to fight, it’s something to move with. But that movement has to be smart. Here’s why strength training is essential in midlife and beyond:

Preserves bone density to reduct the risk of fractures
Improves balance and coordination to help prevent falls
Boosts metabolism and supports joint health
Supports independence by keeping everyday tasks easier
Lifts mood and combats brain fog with better blood flow and energy

The key? Doing it consistently and doing it in a way the supports your body rather than punishing it.

What Mindful Strength looks like at Flostate

At Flostate Yoga + Fitness, our strength classes are designed with purpose. We’re not shouting over music or pushing people to exhaustion. We’re teaching strength that meets you where you are – whether you are rebuilding after an injury, returning after time away or simply ready to feel stronger and more connected to your body.
Here is what to expect.

Functional movements that mimic real-life tasks (like squatting, reaching and carrying)
Mindful pacing with plenty of cues, options and breath awareness
Balanced workouts that build strength without burnout
Supportive coaching that encourages progress without pressure

Ready to Build Strength That Serves You?

We’d love to help you get started. Check out our strength classes (virtual and in-person) and on-demand Daily Lift Program. Find it all right here on our website.

Have questions? Let’s chat. You can sign up for a free 30 minute consultation with Alice or Rachel. We’ll help you find the right fit for your body and your goals. Or email us at info@theflostate.com.