An Empowered Soul in an Empowered Body | Empower Your Soul Coach
🩷 An Empowered Soul in an Empowered Body
A strong soul in a strong body.
📖 Table of Contents
The Empowered Soul Philosophy
Why strength starts with self-connection
What “a strong soul in a strong body” really means
Insights from Dr Vonda Wright, Dr Lisa Mosconi, Dr Carla DiGirolamo & Dr Mary Claire Haver
The Hormonal Landscape of the Active Woman 40 +
Understanding estrogen, progesterone, testosterone, and cortisol
How each hormone shapes your energy, mood, and training
How Mirena and oestrogen gel smooth the rhythm
The 4-Week Hormone-Smart Les Mills Plan
What is MRT - Metabolic Rhythm Training
Weekly breakdown: Follicular, Ovulatory, Luteal, Menstrual
Matching Les Mills formats with hormonal strengths
Adjusting complex-carbohydrate intake for brain and mood
Eat Like a Scientist, Train Like a Woman
How HRT (Hormone Replacement Therapy) and MRT work together
Estrogen as brain fuel – Dr Mosconi’s research
Calorie truth – why Fitbit underestimates your needs
Protein, fats, and carbs for hormone harmony
Supplements & Herbs for Hormone Harmony
Weekly guide (follicular → menstrual)
Nutrients that complement HRT and MRT
When and how to adjust oestrogen-gel use
Minerals, vitamins, and adaptogens for each phase
Empower Your Soul, Empower Your Body
Real-life integration: balancing work, motherhood, and training
The feminine metabolism and how to fuel it
How MRT fits into an active lifestyle
Muscle as medicine – Dr Vonda Wright’s wisdom
The Empowered Soul Manifesto
My personal story of exhaustion → alignment
Lessons from the four doctors in real life
The meaning of true empowerment
SECTION 1 — The Empowered Soul Philosophy
An Empowered Soul in an Empowered Body
A strong soul in a strong body.
When I look around at women in their 40s, I see strength everywhere — women juggling work, motherhood, purpose, and dreams. Yet I also see exhaustion. I see women doing everything right — eating well, training hard, counting steps — and still feeling flat, foggy, or anxious.
That was me too. I was tracking my calories, pushing through BodyPump, cleaning houses, working in the office, raising my daughter — and wondering why I felt disconnected from my own vitality.
Then I learned the truth: we cannot out-train our hormones.
We can, however, train with them.
This is the philosophy of an empowered soul in an empowered body — to live, move, and nourish in rhythm with our biology rather than fighting against it. It’s not about perfection or control; it’s about harmony.
Dr. Vonda Wright, orthopedic surgeon and author of Hot for Your Health, says:
“Aging is not the end of vitality. It’s a new season of power if you learn to use your body wisely.”
In perimenopause, our estrogen, progesterone, and testosterone don’t disappear; they fluctuate. And each fluctuation brings a different kind of strength — physical, emotional, spiritual.
The journey of the empowered soul is learning to harness that rhythm — through movement, nourishment, and presence.
When we align our workouts with our hormones, we gain not just a stronger body, but a calmer mind and clearer energy.
We start feeling on our own team again.
The science agrees. Dr. Lisa Mosconi, neuroscientist and author of The Menopause Brain, explains that estrogen is not only a reproductive hormone — it’s a brain hormone.
“Estrogen powers our neurons; it supports energy production, memory, and focus. When it fluctuates, the brain feels it first.”
That’s why during perimenopause we can feel anxious, foggy, or low, even if we’re physically fit.
The solution isn’t more caffeine or more cardio — it’s alignment.
Dr. Carla DiGirolamo, endocrinologist and high-performance coach, reminds us:
“Women are not smaller men. Our training, recovery, and nutrition need to reflect our unique hormonal landscape.”
And Dr. Mary Claire Haver, creator of The Galveston Diet and author of How to Menopause, adds:
“The goal isn’t to shrink. The goal is to be strong, clear, and inflammation-free.”
Together, these four voices form the foundation of this guide — a 4-week Les Mills training rhythm that supports your hormones, mind, and metabolism.
A plan for the woman who wants endorphins, strength, and stamina — without burnout.
Because your body isn’t broken.
It’s evolving — and asking you to evolve with it.
SECTION 2 — The Hormonal Landscape of the Active Woman 40+
In our thirties and early forties, many of us believe that being tired or moody is just “life.” We blame work, parenting, or stress.
But the truth is deeper — it’s hormonal.
During perimenopause, estrogen, progesterone, and testosterone begin to fluctuate like ocean tides. One week you feel unstoppable; the next, you feel fragile. One day your workout feels light; the next, you’re dragging your feet through a warm-up.
Understanding these hormones — and their beautiful purpose — is the foundation for training smarter, not harder.
💫 Estrogen: Your Spark Plug
Dr. Lisa Mosconi calls estrogen the “fuel for the female brain.”
She writes in The Menopause Brain that “estrogen boosts the brain’s metabolism of glucose — the brain’s primary source of energy.”
When estrogen dips, brain fog, fatigue, and anxiety can surface. When it rises, we feel vibrant, coordinated, and mentally clear.
Estrogen also protects our muscles, heart, and bones. But with age and stress, cortisol (the stress hormone) can override estrogen’s benefits.
So the key isn’t pushing harder — it’s protecting your estrogen through balance, nutrition, and strength training.
🌿 Progesterone: Your Peacekeeper
If estrogen is your energy, progesterone is your calm.
Dr. Carla DiGirolamo explains that progesterone’s natural role is to soothe the nervous system, improve sleep, and balance mood.
But in perimenopause, progesterone is often the first to decline — leaving us wired, tired, and awake at 3 a.m.
That’s why recovery and breath-based movement are essential. BodyBalance, yoga, and walks are not “less-than” workouts; they’re the hormonal reset button.
💪 Testosterone: Your Drive and Confidence
We often forget testosterone — but it’s vital for women.
Dr. Vonda Wright emphasizes that women’s testosterone supports not only muscle mass but also motivation and courage.
“When women lift weights, they raise testosterone naturally,” she says.
“That’s where confidence is born — not from the mirror, but from movement.”
Regular strength training like Les Mills BodyPump or Strength Development boosts testosterone and prevents age-related muscle loss.
This means more energy, more tone, and better metabolism — without overtraining.
⚡ Cortisol: The One to Watch
Cortisol is your stress hormone. It’s not bad — it’s what wakes you up, fuels your focus, and helps you react.
But when it’s constantly high (from rushing, under-eating, or too many HIIT sessions), it steals from your sex hormones.
Dr. Mary Claire Haver writes,
“In midlife, our hormonal balance is fragile. Chronic stress and undereating can tilt the system toward inflammation and fatigue.”
This is why many active women feel burnt out even though they’re “doing everything right.”
We’re often eating too little, sleeping too little, and training too hard.
🌸 Harmony Over Hustle
The empowered body doesn’t chase exhaustion; it builds resilience.
When you understand your hormones, you can choose your training as medicine:
Strength for confidence.
Cardio for endorphins.
Balance for calm.
Rest for hormone recovery.
The next section reveals how to combine all four in one 4-week rhythm — a plan built for your real life, your energy, and your evolving hormones.
Because when your hormones work with you, your soul shines through every cell.
SECTION 3 — The 4-Week Hormone-Smart Les Mills Plan & Nutrition Flow
Once you understand your hormonal rhythm, the next step is to align your movement with it.
This is what I call MRT — Metabolic Rhythm Training.
Unlike generic “high-burn” programs, MRT is about choosing the right kind of movement at the right hormonal time. It’s built around your natural energy rhythm, not against it. When you train in sync, your results last — because your body feels supported, not punished.
As Dr. Carla DiGirolamo says,
“The most powerful form of training for women is the one that works with their physiology. Exercise is not stress — unless you do it against your hormones.”
🌱 Week 1 — Follicular Phase (Rising Estrogen)
Hormonal focus: Estrogen starts rising, boosting serotonin, coordination, and energy.
You feel fresh, optimistic, and ready to build structure again.
Training:
🏋️♀️ BodyPump or Les Mills Strength Development
💪 Add LES MILLS CORE (short version)
→ Focus on progressive strength and perfect form.
Why it works:
Estrogen enhances recovery and muscle repair. You can lift heavier or add a few more reps. This is the week to build your foundation.
Nutrition:
Keep carbs moderate and high quality: quinoa, brown rice, oats, fruit.
Protein: 1.3–1.6 g/kg body weight to build lean muscle.
Dr. Mary Claire Haver reminds us:
“Midlife women must stop fearing calories. Protein and smart carbs are your metabolism’s allies, not your enemies.”
🌞 Week 2 — Ovulatory Phase (Peak Energy)
Hormonal focus: Estrogen and testosterone are at their peak. You feel powerful, confident, social.
Training:
🥋 BodyCombat for endorphins
⚡ GRIT Strength or HIIT Cardio (short, intense)
💃 BODYJAM if you crave joy and expression
Why it works:
Your joints are stable, coordination high, and motivation strong — the perfect time for high intensity or dance.
Dr. Vonda Wright says:
“In this window, power training feeds confidence. The brain learns courage through the body.”
Nutrition:
You can handle more intensity, so increase total calories slightly.
Keep carbs clean — sweet potatoes, fruit, legumes — to sustain performance.
Hydrate deeply; estrogen increases water retention.
🌾 Week 3 — Luteal Phase (Calmer, Grounded)
Hormonal focus: Estrogen begins to fall, progesterone rises (if naturally cycling). Energy may dip, mood softens.
Training:
🏋️♀️ BodyPump (lighter load) or BodyBalance
🤸 Add Pilates or CORE 20 min
→ Focus on maintenance, breath, and slower transitions.
Why it works:
Your body prefers steady, grounding movement. Too much HIIT can spike cortisol now.
Nutrition:
Add slightly more complex carbohydrates for serotonin and blood sugar stability.
Think lentils, roasted squash, brown rice, oats.
Dr. Lisa Mosconi explains:
“During lower-estrogen phases, the female brain needs more glucose support to maintain focus and calm.”
Combine these carbs with magnesium-rich foods (almonds, leafy greens) for mood and muscle relaxation.
🌙 Week 4 — Menstrual / Reset Phase
Hormonal focus: Hormones are lowest; cortisol sensitivity is highest. Your body wants restoration, not intensity.
Training:
🧘♀️ BodyBalance or Yin Yoga
💃 Gentle BODYJAM if movement lifts your mood
🚶♀️ Walks, dance play, or nature time
Why it works:
Gentle, rhythmic motion helps circulation and endorphins without stressing the adrenals.
Dr. Mary Claire Haver says:
“Recovery is not weakness. It’s hormonal intelligence in motion.”
Nutrition:
Keep meals warm and comforting.
Add iron if you bleed, plus calcium and magnesium for cramps.
Include anti-inflammatory foods: salmon, chia seeds, ginger, turmeric.
Carbs can rise a bit again — your brain and muscles need energy for repair.
Training blends strength, cardio, recovery, and nourishment into one living system. You become your own cycle specialist.
When you move and eat like this, every week has purpose — no guilt, no burnout.
As Dr. Vonda Wright often says,
“The future of women’s fitness is not about youth. It’s about mastery.”
And mastery begins when you train with your hormones, not against them.
SECTION 4 — Eat Like a Scientist, Train Like a Woman: How Nutrition, HRT, and MRT Work Together
When we talk about strength, we often picture dumbbells and discipline.
But in perimenopause and menopause, strength begins in the cells — in the way we feed our brain, muscles, and hormones.
This is where HRT (Hormone Replacement Therapy) and MRT (Metabolic Rhythm Training) come together — science and soul, medicine and movement.
💫 Why HRT and MRT Work Together
Many women in their 40s and 50s experience symptoms that aren’t solved by willpower: fatigue, brain fog, loss of muscle tone, stubborn belly fat, anxiety, sleep issues.
These are not personal failures — they’re biochemical shifts.
Dr. Carla DiGirolamo, endocrinologist and high-performance coach, explains:
“Hormones are the body’s communication network. When estrogen or progesterone decline, that signal weakens. HRT restores communication; training translates it into strength.”
That’s the power of synergy.
HRT provides the biochemical stability — replacing or supporting estrogen, progesterone, and sometimes testosterone — while MRT provides the physiological rhythm — movement, stress control, and energy flow.
Think of HRT as the instrument, and MRT as the music you play with it.
Together, they bring your energy back into tune.
🧬 Estrogen: Your Brain’s Superfuel
Dr. Lisa Mosconi, author of The Menopause Brain, writes:
“Estrogen is the most powerful molecule for female brain energy. It enhances glucose metabolism and keeps neurons vibrant.”
When estrogen dips, your brain literally burns fewer calories, making you feel foggy or slow.
This is why many women on transdermal oestrogen gel (like you) feel sharper and calmer again — it fuels the brain’s mitochondria.
To support this, your diet must deliver steady, quality energy:
Complex carbohydrates like quinoa, oats, lentils, sweet potatoes.
Healthy fats like avocado, olive oil, walnuts — to stabilize hormones.
Protein (1.3–1.6 g/kg) — for neurotransmitters, muscle, and recovery.
Dr. Mosconi reminds us that the brain alone uses 20–25% of all our daily calories.
So when we eat too little, especially carbohydrates, our brain reads it as stress.
That triggers cortisol — the very hormone that blocks fat loss and disrupts sleep.
🍽️ Eat Enough — Especially When You Train
Dr. Mary Claire Haver is clear about this in How to Menopause:
“You can’t starve your way to balance. In menopause, the goal isn’t calorie restriction; it’s inflammation reduction.”
That means:
✅ Prioritize whole foods.
✅ Avoid ultra-processed sugars.
✅ Eat enough calories for your real burn — not just what Fitbit shows.
Your Fitbit tracks movement, not mental load, healing, digestion, or hormone production.
If it says 1,800 kcal burned, your true daily need might be 2,200–2,400 kcal, because your brain, heart, and liver all burn calories continuously.
When you eat enough, your metabolism trusts you again.
Cortisol falls. Estrogen and thyroid hormones work better.
And suddenly — energy returns, fat loss happens naturally, and mood stabilizes.
💪 Protein: The Feminine Power Nutrient
Dr. Vonda Wright calls muscle “the organ of longevity.”
“Muscle isn’t about bulk; it’s about vitality. It keeps your brain alive, your bones strong, and your hormones balanced.”
In midlife, women often under-eat protein.
You need it for muscle repair, brain chemicals, and hormone synthesis.
Combine plant and animal sources — tofu, fish, eggs, lentils, Greek yogurt — to reach your target.
🌾 Carbohydrates: Phase-Based Fuel
Dr. Mary Claire Haver and Lisa Mosconi both advocate for phase-based carbs.
In the luteal and menstrual weeks, when estrogen is low and the brain is more insulin-sensitive, increase complex carbohydrates slightly (e.g., 1–2 extra servings per day).
This stabilizes serotonin, reduces cravings, and helps the nervous system recover.
Mosconi explains:
“Your brain depends on glucose for neurotransmission. During low-estrogen phases, steady carbohydrate intake prevents mental fatigue and emotional volatility.”
🌿 Putting It All Together
HRT + Training + smart nutrition = hormonal harmony.
It’s not a diet; it’s a rhythm — a feminine metabolic dance.
When you train your body in sync with your cycle and fuel it like a scientist, you live from strength, not survival.
You become what you already are:
a strong soul in a strong body.
SECTION 5 — Supplements & Herbs for Hormone Harmony
Every woman’s hormonal story is unique. Some of us use HRT—like oestrogen gel or a Mirena IUD—to smooth the hormonal waves; others prefer a natural rhythm. Whatever path you choose, nutrition and targeted supplements act as the bridge between lifestyle and hormonal therapy. They strengthen the body’s communication system so HRT can do its job more efficiently and so your own endocrine rhythm stays responsive.
Below is a weekly flow that mirrors the four phases of your 4-week plan. Each week focuses on the hormones most active at that time and the nutrients or herbs that amplify their benefits.
🌱 Week 1 — Follicular Phase (Rising Estrogen)
Main hormones: Estrogen begins to climb; progesterone and cortisol are stable.
Goal: Support estrogen metabolism and cellular energy.
Why it matters:
As estrogen rises, your mitochondria become more efficient. Dr. Lisa Mosconi notes that estrogen “switches on the brain’s glucose engine.” To keep that engine running clean, the liver must metabolize estrogen effectively.
Supportive nutrients:
B-Complex (B2, B6, B12) → helps liver convert estrogen into healthy metabolites.
Magnesium bisglycinate → reduces PMS-like tension and supports ATP energy.
Omega-3 fatty acids → anti-inflammatory base for hormone cell membranes.
Rhodiola rosea or Eleuthero → adaptogens that enhance stamina without spiking cortisol.
If you use oestrogen gel: apply your regular dose (e.g., 0.75 mg × 2/day). The rising estrogen week complements its mental clarity and energy boost; no change needed.
🌞 Week 2 — Ovulation Phase (Peak Estrogen + Testosterone)
Main hormones: Estrogen and testosterone peak; progesterone still low.
Goal: Optimize neurotransmitters and muscle repair.
Why it matters:
Dr. Vonda Wright calls this “the confidence window.” Testosterone fuels muscle and motivation, while estrogen enhances blood flow and collagen.
Supportive nutrients:
Zinc (10–15 mg) → cofactor for ovulation and testosterone balance.
Vitamin C → protects ovarian tissue and supports collagen.
Maca root → natural adaptogen that supports libido and stamina.
Electrolytes + Hydration → offset water retention from estrogen surge.
If using oestrogen gel: keep normal dosage; your natural and topical estrogen work synergistically to improve workout performance and mental sharpness.
🌾 Week 3 — Luteal Phase (Rising Progesterone, Falling Estrogen)
Main hormones: Progesterone rises (if cycling); estrogen gently declines.
Goal: Soothe nervous system, stabilize mood, aid sleep.
Why it matters:
Dr. Carla DiGirolamo explains that progesterone is “nature’s GABA,” calming the brain. When it drops too quickly, anxiety or insomnia appear. Supplements can buffer that transition.
Supportive nutrients:
Calcium + Magnesium + Vitamin D3/K2 → relaxes muscles, eases PMS, strengthens bone.
Vitamin B6 + Zinc → supports progesterone production and serotonin.
Chasteberry (Vitex agnus-castus) → helps pituitary regulate progesterone.
Evening Primrose Oil (EPO) → balances prostaglandins, relieves breast tenderness.
If using oestrogen gel: some women reduce to once daily or every other day during this calmer phase. Listen to your body—if you feel tender breasts or mood swings, return to your steady dose.
🌙 Week 4 — Menstrual / Reset Phase (Low Estrogen & Progesterone)
Main hormones: All sex hormones low; cortisol sensitivity increases.
Goal: Rebuild minerals, calm the adrenals, support iron stores.
Why it matters:
Dr. Mary Claire Haver writes that “menstrual days are the body’s detox window—don’t restrict, replenish.” The liver and adrenals need nourishment to reset the next cycle.
Supportive nutrients:
Iron (bisglycinate or heme form) → replaces menstrual losses.
Calcium + Magnesium → soothes cramps, promotes sleep.
Ashwagandha or Holy Basil → lowers cortisol, improves resilience.
Omega-3 + Turmeric + Ginger → anti-inflammatory trio.
If using oestrogen gel: you may pause one or two applications if feeling bloated or sluggish, resuming as energy lifts. Your body often prefers a gentle ebb before rebuilding.
🧠 The Synergy of Supplements + HRT
These micronutrients don’t replace medical therapy—they enhance it.
HRT stabilizes your hormonal signal.
Training keeps muscles and mitochondria responsive.
Supplements + herbs provide the raw materials that hormones need to communicate with cells.
Dr. Mosconi reminds us, “Neurons, muscles, and hormones share one common language: nutrients.”
When you combine the stability of HRT, the rhythm of Training, and the intelligence of targeted supplementation, your body becomes a finely tuned instrument of energy, clarity, and calm.
This is hormone therapy as it was meant to be—supported by food, movement, and self-awareness.
SECTION 7 — The Empowered Soul Manifestation
I didn’t learn this from a textbook.
I learned it from living it — from waking before sunrise to prepare my daughter’s breakfast, from scrubbing houses two days a week, from long drives to the office, from collapsing at night wondering why I felt so drained even though I was “fit.”
My Fitbit said 7 900 steps, about 1 800 calories burned.
But no device measured the mental load of holding a family together, building a business, and carrying a dream.
I was doing everything “right.”
BodyPump twice a week.
Clean eating.
Discipline.
Still, I felt heavy, foggy, anxious.
That’s when I began listening instead of forcing.
I learned that my exhaustion wasn’t weakness — it was biology asking for alignment.
🌿 Listening Changed Everything
When I started using oestrogen gel and allowed my Mirena to keep progesterone steady, my nervous system finally exhaled.
But it wasn’t just HRT that healed me — it was combining it with Smart Training and nourishment that matched my hormones.
I shifted from pushing through to tuning in:
Strength on my follicular weeks.
Endorphins and HIIT when estrogen and testosterone peaked.
Stretching, reflection, and gentler fuel in my luteal and menstrual weeks.
My muscles grew again.
My mood stabilized.
I stopped craving control and started craving presence.
As Dr. Vonda Wright says,
“Women don’t lose vitality with age — they lose connection. Reconnect the body and the spark returns.”
She was right. The spark came back.
💪 Science + Soul
Dr. Lisa Mosconi’s research helped me trust that my foggy brain wasn’t broken — it was low on estrogen fuel.
Dr. Carla DiGirolamo reminded me that cortisol control is as important as cardio.
Dr. Mary Claire Haver taught me to eat enough — to honor that my brain burns 25 % of my calories.
And Dr. Vonda Wright showed me that lifting weights is not vanity; it’s longevity.
Their voices became the science behind my intuition.
My body became the laboratory.
And my soul — the quiet, knowing part of me — became the guide.
🌸 What Empowerment Really Means
Empowerment is not another challenge or checklist.
It’s the moment you realize that your body isn’t betraying you — it’s communicating with you.
When you learn its language — through hormones, nutrition, and mindful movement — you stop living in resistance and start living in rhythm.
You begin to feel like yourself again: strong, sensual, purposeful.
You laugh more easily.
You train because it feels good, not because you “should.”
And you eat to nourish life, not to punish yourself.
That is an empowered soul in an empowered body.
💫 Your Invitation
If you’re reading this and feel the same fatigue I once felt — if you know there’s more joy inside you than your routine allows — this is your sign to pause and reconnect.
Start by syncing your workouts and meals with your hormones.
Start by breathing before you rush.
Start by feeding your brain as generously as you feed your to-do list.
And if you’re ready to bring peace and presence back into your days,
download my free guide:
It’s a simple, heart-centered ritual plan to restore calm energy, help you track your cycles, and remind you daily that your worth is not measure it’s in connection.
Because when you live in harmony with your hormones,
your body becomes your ally,
your mind becomes your sanctuary,
and your soul finally has room to shine.
A strong soul in a strong body.
An empowered soul in an empowered body.
https://empoweryoursoulcoach.com/peace-and-joy-guide
