Building muscle during perimenopause and menopause is essential for maintaining health, vitality, and longevity.
Here are some enhanced LYMA recommendations, with insights from Professor Paul Clayton, a leading expert in nutritional pharmacology and LYMA’s director of science.
1. Progressive Resistance Training
Engage in regular strength training to stimulate muscle growth by gradually increasing weight or resistance.
This method challenges muscles effectively and combats age-related muscle loss. Professor Paul Clayton emphasizes that “resistance training is one of the most effective ways to combat sarcopenia (muscle loss) and maintain functional independence as we age.”
The LYMA Laser can also support post-workout recovery by reducing inflammation and accelerating muscle repair, ensuring faster results and fewer injuries.
- Incorporate compound movements such as squats, deadlifts, and push-ups, which target multiple muscle groups.
- Use resistance bands, free weights, or machines for variety and progression.
2. Adequate Protein Intake
Ensure sufficient protein consumption to support muscle repair and growth. High-quality protein sources are essential for meeting your body’s needs. According to Professor Clayton, “Older adults require more dietary protein to stimulate muscle protein synthesis, as the body’s efficiency in using protein declines with age.”
- Aim for 1.0–1.2 grams of protein per kilogram of body weight daily. • Include high-quality protein sources like eggs, lean meats, legumes, and protein powders such as whey or plant-based options.
3. Balanced Hormone Levels
Monitor and manage hormone levels, as hormonal imbalances can significantly impact muscle development during menopause.
Professor Clayton explains, “Declining levels of estrogen and testosterone during menopause contribute to muscle loss, but addressing these changes through diet, supplementation, and lifestyle adjustments can mitigate their effects.”
The LYMA Supplement includes Sensoril®, a patented form of ashwagandha, which helps regulate stress hormones like cortisol and supports balanced hormonal health.
- Consult a healthcare professional to evaluate hormone levels and consider natural hormone support or bioidentical hormone therapy.
- Reduce exposure to xenoestrogens from plastics and non-organic foods.
4. Stress Management
Implement stress-reduction techniques to minimize cortisol levels, as chronic stress can hinder muscle growth and promote fat storage.
Professor Clayton highlights, “Chronic stress increases inflammation and accelerates muscle breakdown, making stress management a critical component of healthy aging.”
The LYMA Supplement’s inclusion of Sensoril® (ashwagandha) supports adrenal health, reduces cortisol, and enhances resilience to stress.
- Practice yoga, meditation, or tai chi to reduce cortisol levels. • Engage in relaxing activities like journaling or spending time in nature.
5. Quality Sleep
Restful sleep is crucial for muscle recovery and overall well-being. Aim for 7–9 hours of high-quality sleep each night.
Professor Clayton advises, “Sleep is when the body repairs and regenerates muscle tissue. Poor sleep quality can undermine the benefits of exercise and a good diet.”
The LYMA Supplement includes Sensoril®, which promotes better sleep by reducing stress and supporting relaxation.
- Establish a bedtime routine to improve sleep hygiene, such as avoiding screens before bed. • Consider natural sleep aids like magnesium or herbal teas for better rest.
6. Functional Movement Exercises
Incorporate exercises that mimic daily activities to improve strength, balance, and mobility. Functional fitness reduces the risk of injury and enhances overall quality of life.
Professor Clayton states, “Functional exercises that engage multiple muscle groups are particularly effective for maintaining balance, coordination, and strength as we age.”
The LYMA Laser can enhance mobility and joint health by reducing stiffness and improving circulation.
- Focus on dynamic movements like lunges, step-ups, and rotational exercises.
- Combine functional fitness with resistance training for a well-rounded approach.
By incorporating these holistic strategies, supported by Professor Paul Clayton and LYMA’s innovations, you can effectively build muscle and enhance your overall health during perimenopause and menopause.
These practices not only improve physical strength but also contribute to long-term vitality, independence and power.
Did you know, as a LYMA member you get full access to the LYMA Power Circle with exclusive movement, nutrition and life protocols to power you in 2025. Try a LYMA workout here :
