Please Scroll Down to See Forums Below 
Yes, one step at a time. Thanks @Kamsikazee We may not control every outcome, but we can control the effort.
Female Log Health and Longevity Peptides Cycle Log
- Thread starter HazelNorth
- Start date
Sunday, 4th October
Vitamins & Supplements
• Oestrogen cream & progesterone — very low dose, plant-based• Sulforaphane & Calcium D-Glucarate
• Zinc carnosine
• B Complex — 3 times a week
• Omega-3 & Vitamin D3/K2
• Magnesium glycinate & citrate
• TUDCA & Taurine
• Digestive enzymes
• Ginger + HCl with pepsin
• Creatine
Peptides
• Retatrutide @ZenithHealth — 0.7 mg once a week on Sunday• KLOW @ZenithHealth — 2.5 mg daily
• GHK-Cu @ZenithHealth — 2.5 mg three times a week
• FemTest — 2.5 mg twice weekly (total 5 mg)
Energy
Feeling okay but a bit tired today as it's just before my cycle. Also, this week it's back to the trenches! I’ve been busy preparing for my return to work, as well as getting one of my teens ready to go back to school.In regards to FemTest, I felt a bit more energy at the beginning of this week, but I still think it’s probably too soon to notice any really measurable changes, especially because I’m still on holiday, the timing of my cycle, and my routine isn’t quite back to normal yet.
Training
Today’s training. Although I definitely don’t feel Ironwoman and kind of have the end-of-holidays blues, I’ve increased something wherever I could, lol.Back, Rear Delts & Biceps
- Lat pulldown — 20 kg, 4×10 + 25 kg, 1×10
- Seated cable row — 25 kg, 5×12
- Face pulls — 15 kg, 5×10–12
- Biceps curls — 5 kg each hand, 4×10
- Hammer curls — 6 kg each hand, 3×8–10
- Dead hangs — 2×30 sec
Nutrition
With the kids back, I’m getting back into my usual routine and have the kids helping
The last few days we’ve eaten:
• Burger patties (extra-lean meat, onion and parsley) with white rice, edamame, chickpea, tomato and goat cheese salad.
• Burger patties in a brioche bun with sauce and salad. Sweet potatoes in the air fryer.
• BBQ slow-cooked brisket with Chinese veggies and mash (slow-cooked in American rub, low-sugar BBQ sauce and bone broth). Leftovers were served another day with pumpkin and Chinese sautéed vegetables.
• Grilled fish (capers, butter, lime)
• Tres leches (not macro-friendly) It is a traditional Latin American sponge cake soaked in three milks: condensed milk, cream and evaporated or normal milk, with a choice of fruits.
Breakfast and snacks have stayed the same, as this is easy. Calories are still aiming to stay around the same.
Mood, Sleep & Hormones
Feeling good and rested. Hoping sleep remains the same as I start my working schedule. The goal for this period is to prioritise the recovery needed for the upcoming move, as well as for the last busy period at work.Seeing a hormone specialist just to check what her thoughts are on my current dose and schedule.
Hope everyone has an amazing week!
ZenithHealth:
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Attachments
Another great update! All the best with the return to work!Sunday, 4th October
Vitamins & Supplements
• Oestrogen cream & progesterone — very low dose, plant-based
• Sulforaphane & Calcium D-Glucarate
• Zinc carnosine
• B Complex — 3 times a week
• Omega-3 & Vitamin D3/K2
• Magnesium glycinate & citrate
• TUDCA & Taurine
• Digestive enzymes
• Ginger + HCl with pepsin
• Creatine
Peptides
• Retatrutide @ZenithHealth — 0.7 mg once a week on Sunday
• KLOW @ZenithHealth — 2.5 mg daily
• GHK-Cu @ZenithHealth — 2.5 mg three times a week
• FemTest — 2.5 mg twice weekly (total 5 mg)
Energy
Feeling okay but a bit tired today as it's just before my cycle. Also, this week it's back to the trenches! I’ve been busy preparing for my return to work, as well as getting one of my teens ready to go back to school.
In regards to FemTest, I felt a bit more energy at the beginning of this week, but I still think it’s probably too soon to notice any really measurable changes, especially because I’m still on holiday, the timing of my cycle, and my routine isn’t quite back to normal yet.
Training
Today’s training. Although I definitely don’t feel Ironwoman and kind of have the end-of-holidays blues, I’ve increased something wherever I could, lol.
Back, Rear Delts & Biceps
- Lat pulldown — 20 kg, 4×10 + 25 kg, 1×10
- Seated cable row — 25 kg, 5×12
- Face pulls — 15 kg, 5×10–12
- Biceps curls — 5 kg each hand, 4×10
- Hammer curls — 6 kg each hand, 3×8–10
- Dead hangs — 2×30 sec
Nutrition
With the kids back, I’m getting back into my usual routine and have the kids helping
The last few days we’ve eaten:
• Burger patties (extra-lean meat, onion and parsley) with white rice, edamame, chickpea, tomato and goat cheese salad.
• Burger patties in a brioche bun with sauce and salad. Sweet potatoes in the air fryer.
• BBQ slow-cooked brisket with Chinese veggies and mash (slow-cooked in American rub, low-sugar BBQ sauce and bone broth). Leftovers were served another day with pumpkin and Chinese sautéed vegetables.
• Grilled fish (capers, butter, lime)
• Tres leches (not macro-friendly) It is a traditional Latin American sponge cake soaked in three milks: condensed milk, cream and evaporated or normal milk, with a choice of fruits.
Breakfast and snacks have stayed the same, as this is easy. Calories are still aiming to stay around the same.
Mood, Sleep & Hormones
Feeling good and rested. Hoping sleep remains the same as I start my working schedule. The goal for this period is to prioritise the recovery needed for the upcoming move, as well as for the last busy period at work.
Seeing a hormone specialist just to check what her thoughts are on my current dose and schedule.
Hope everyone has an amazing week!
ZenithHealth:
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Food pics are amazing!
eating clean true EF queen sistaSunday, 4th October
Vitamins & Supplements
• Oestrogen cream & progesterone — very low dose, plant-based
• Sulforaphane & Calcium D-Glucarate
• Zinc carnosine
• B Complex — 3 times a week
• Omega-3 & Vitamin D3/K2
• Magnesium glycinate & citrate
• TUDCA & Taurine
• Digestive enzymes
• Ginger + HCl with pepsin
• Creatine
Peptides
• Retatrutide @ZenithHealth — 0.7 mg once a week on Sunday
• KLOW @ZenithHealth — 2.5 mg daily
• GHK-Cu @ZenithHealth — 2.5 mg three times a week
• FemTest — 2.5 mg twice weekly (total 5 mg)
Energy
Feeling okay but a bit tired today as it's just before my cycle. Also, this week it's back to the trenches! I’ve been busy preparing for my return to work, as well as getting one of my teens ready to go back to school.
In regards to FemTest, I felt a bit more energy at the beginning of this week, but I still think it’s probably too soon to notice any really measurable changes, especially because I’m still on holiday, the timing of my cycle, and my routine isn’t quite back to normal yet.
Training
Today’s training. Although I definitely don’t feel Ironwoman and kind of have the end-of-holidays blues, I’ve increased something wherever I could, lol.
Back, Rear Delts & Biceps
- Lat pulldown — 20 kg, 4×10 + 25 kg, 1×10
- Seated cable row — 25 kg, 5×12
- Face pulls — 15 kg, 5×10–12
- Biceps curls — 5 kg each hand, 4×10
- Hammer curls — 6 kg each hand, 3×8–10
- Dead hangs — 2×30 sec
Nutrition
With the kids back, I’m getting back into my usual routine and have the kids helping
The last few days we’ve eaten:
• Burger patties (extra-lean meat, onion and parsley) with white rice, edamame, chickpea, tomato and goat cheese salad.
• Burger patties in a brioche bun with sauce and salad. Sweet potatoes in the air fryer.
• BBQ slow-cooked brisket with Chinese veggies and mash (slow-cooked in American rub, low-sugar BBQ sauce and bone broth). Leftovers were served another day with pumpkin and Chinese sautéed vegetables.
• Grilled fish (capers, butter, lime)
• Tres leches (not macro-friendly) It is a traditional Latin American sponge cake soaked in three milks: condensed milk, cream and evaporated or normal milk, with a choice of fruits.
Breakfast and snacks have stayed the same, as this is easy. Calories are still aiming to stay around the same.
Mood, Sleep & Hormones
Feeling good and rested. Hoping sleep remains the same as I start my working schedule. The goal for this period is to prioritise the recovery needed for the upcoming move, as well as for the last busy period at work.
Seeing a hormone specialist just to check what her thoughts are on my current dose and schedule.
Hope everyone has an amazing week!
ZenithHealth:
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy
Food looks amazingSunday, 4th October
Vitamins & Supplements
• Oestrogen cream & progesterone — very low dose, plant-based
• Sulforaphane & Calcium D-Glucarate
• Zinc carnosine
• B Complex — 3 times a week
• Omega-3 & Vitamin D3/K2
• Magnesium glycinate & citrate
• TUDCA & Taurine
• Digestive enzymes
• Ginger + HCl with pepsin
• Creatine
Peptides
• Retatrutide @ZenithHealth — 0.7 mg once a week on Sunday
• KLOW @ZenithHealth — 2.5 mg daily
• GHK-Cu @ZenithHealth — 2.5 mg three times a week
• FemTest — 2.5 mg twice weekly (total 5 mg)
Energy
Feeling okay but a bit tired today as it's just before my cycle. Also, this week it's back to the trenches! I’ve been busy preparing for my return to work, as well as getting one of my teens ready to go back to school.
In regards to FemTest, I felt a bit more energy at the beginning of this week, but I still think it’s probably too soon to notice any really measurable changes, especially because I’m still on holiday, the timing of my cycle, and my routine isn’t quite back to normal yet.
Training
Today’s training. Although I definitely don’t feel Ironwoman and kind of have the end-of-holidays blues, I’ve increased something wherever I could, lol.
Back, Rear Delts & Biceps
- Lat pulldown — 20 kg, 4×10 + 25 kg, 1×10
- Seated cable row — 25 kg, 5×12
- Face pulls — 15 kg, 5×10–12
- Biceps curls — 5 kg each hand, 4×10
- Hammer curls — 6 kg each hand, 3×8–10
- Dead hangs — 2×30 sec
Nutrition
With the kids back, I’m getting back into my usual routine and have the kids helping
The last few days we’ve eaten:
• Burger patties (extra-lean meat, onion and parsley) with white rice, edamame, chickpea, tomato and goat cheese salad.
• Burger patties in a brioche bun with sauce and salad. Sweet potatoes in the air fryer.
• BBQ slow-cooked brisket with Chinese veggies and mash (slow-cooked in American rub, low-sugar BBQ sauce and bone broth). Leftovers were served another day with pumpkin and Chinese sautéed vegetables.
• Grilled fish (capers, butter, lime)
• Tres leches (not macro-friendly) It is a traditional Latin American sponge cake soaked in three milks: condensed milk, cream and evaporated or normal milk, with a choice of fruits.
Breakfast and snacks have stayed the same, as this is easy. Calories are still aiming to stay around the same.
Mood, Sleep & Hormones
Feeling good and rested. Hoping sleep remains the same as I start my working schedule. The goal for this period is to prioritise the recovery needed for the upcoming move, as well as for the last busy period at work.
Seeing a hormone specialist just to check what her thoughts are on my current dose and schedule.
Hope everyone has an amazing week!
ZenithHealth:
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Damn, your meals always make me hungry af! Haha
Thanks @Kamsikazee You too!
Thanks @the_alcatraz very kind of you.
Yes, I have been able to see some good results. Thanks @Grumpy1
I’m currently using 5 mg a week, split into two doses @abolone Last week, I started to notice a little more energy, but it’s still too early to say for sure. I then got a bit sick last, too, so I’ll need to be fully recovered and back to my usual routine before I can tell whether it’s making a consistent difference.
Sunday 11 October 2026
Vitamins & Supplements
- Estrogel Pro — 2 pumps + micronised progesterone — 1 tablet
- DIM, sulforaphane & calcium D-glucarate
- Zinc carnosine
- B complex — 3 times a week
- Omega-3 & vitamin D3/K2
- Magnesium glycinate & citrate
- TUDCA & taurine
- Digestive enzymes
- Ginger + HCl with pepsin
- Creatine
Peptides & Hormones
- Retatrutide @ZenithHealth — 0.7 mg once a week, on Sundays
- FemTest — 2.5 mg twice weekly (5 mg total per week)
Training
Chest, Shoulders & Triceps- Bench press — 25 kg, 4 × 8
- Incline dumbbell press — 7 kg each, 4 × 10
- Shoulder press — 7 kg each, 4 × 10
- Lateral raises — 5 kg each, 4 × 10
- Triceps pushdowns — 15 kg, 4 × 10
- Dead hangs — 3 × 30 seconds
Nutrition
- Beef tacos
- Polenta with Bolognese
- Roasted chicken with tabouleh, roasted potatoes and kimchi
- Char siu pork roast with tabouleh, roasted potatoes and kimchi
Energy & Recovery
I’ve taken a few days off training to recover from a very mild cold/migraine. My daughter was the first to get sick but bounced back quickly, then my husband came down with sneezing and a sore throat. And, of course, I ended up catching some! I’m feeling good now and slowly getting back to my usual routine. Energy-wise, I’m starting to feel things coming back, which I also noticed during training. My cycle has now finished, too, so it’s difficult to separate the effects of recovering from being sick from the usual changes/tiredeness around my cycle. I’ll keep monitoring how things progress.Hormone Specialist
On Friday, I finally attended my appointment with the hormone specialist. I completed the Australasian Menopause Society’s Modified Greene Scale questionnaire beforehand, and my overall symptom score was low, as I don’t experience many of the many symptoms listed.My main goals were to check whether my current hormone plan was serving a purpose and review my hormone levels. My sleep is generally good, my mood is stable, and the occasional changes in patience or emotional sensitivity are very mild and some months not even there.
The main concerns we discussed were:
- Cycle changes and migraines: My cycles have shortened considerably and, although they’re often regular, occasionally I have an unexpectedly early period or two cycles close together. This makes it harder to prepare for my migraines, which I’ve successfully managed through lifestyle strategies, including sodium, fluids etc
- Bone density: I was diagnosed with osteopenia in my 30s after an accident, so reassessing my bone health is a priority.
- Tiredness and constipation: I still experience longstanding constipation and periods of low energy, so I’d like to investigate possible contributing factors. Although, I am aware these came before any perimenopuase.
I still need to complete thyroid testing and a repeat white blood cell count. If my thyroid results are normal, she suggested exploring further investigation of my longstanding constipation with a specialist. She also recommended a small increase in vitamin D and would like my ferritin level to be somewhat higher.
She was reassuring about my diet and very understanding of my preference to avoid unnecessary medication.
Now, time to get ready for the week!
Wishing everyone a fantastic week ahead!
ZenithHealth:Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Attachments
Great detailed update sister! Looks like mostly positive outcome from the specialist appointment, its good to see you being proactive.Sunday 11 October 2026
Vitamins & Supplements
- Estrogel Pro — 2 pumps + micronised progesterone — 1 tablet
- DIM, sulforaphane & calcium D-glucarate
- Zinc carnosine
- B complex — 3 times a week
- Omega-3 & vitamin D3/K2
- Magnesium glycinate & citrate
- TUDCA & taurine
- Digestive enzymes
- Ginger + HCl with pepsin
- Creatine
Peptides & Hormones
- Retatrutide @ZenithHealth — 0.7 mg once a week, on Sundays
- FemTest — 2.5 mg twice weekly (5 mg total per week)
Training
Chest, Shoulders & Triceps
- Bench press — 25 kg, 4 × 8
- Incline dumbbell press — 7 kg each, 4 × 10
- Shoulder press — 7 kg each, 4 × 10
- Lateral raises — 5 kg each, 4 × 10
- Triceps pushdowns — 15 kg, 4 × 10
- Dead hangs — 3 × 30 seconds
Nutrition
Roasts while unwell are very helpful.
- Beef tacos
- Polenta with Bolognese
- Roasted chicken with tabouleh, roasted potatoes and kimchi
- Char siu pork roast with tabouleh, roasted potatoes and kimchi
Energy & Recovery
I’ve taken a few days off training to recover from a very mild cold/migraine. My daughter was the first to get sick but bounced back quickly, then my husband came down with sneezing and a sore throat. And, of course, I ended up catching some!
Hormone Specialist
On Friday, I finally attended my appointment with the hormone specialist. I completed the Australasian Menopause Society’s Modified Greene Scale questionnaire beforehand, and my overall symptom score was low, as I don’t experience many of the many symptoms listed.
My main goals were to check whether my current hormone plan was serving a purpose and review my hormone levels. My sleep is generally good, my mood is stable, and the occasional changes in patience or emotional sensitivity are very mild and some months not even there.
The main concerns we discussed were:
The specialist confirmed that I’m in perimenopause and explained that shorter cycles are common during this stage. She recommended repeating my bone density scan, switching to an oestrogen gel containing estriol and estradiol (rather than just one of them), and changing from my oil-based progesterone preparation to capsules to ensure more reliability in dosage.
- Cycle changes and migraines: My cycles have shortened considerably and, although they’re often regular, occasionally I have an unexpectedly early period or two cycles close together. This makes it harder to prepare for my migraines, which I’ve successfully managed through lifestyle strategies, including sodium, fluids etc
- Bone density: I was diagnosed with osteopenia in my 30s after an accident, so reassessing my bone health is a priority.
- Tiredness and constipation: I still experience longstanding constipation and periods of low energy, so I’d like to investigate possible contributing factors. Although, I am aware these came before any perimenopuase.
I still need to complete thyroid testing and a repeat white blood cell count. If my thyroid results are normal, she suggested exploring further investigation of my longstanding constipation with a specialist. She also recommended a small increase in vitamin D and would like my ferritin level to be somewhat higher.
She was reassuring about my diet and very understanding of my preference to avoid unnecessary medication.
Now, time to get ready for the week!
Wishing everyone a fantastic week ahead!
ZenithHealth:
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
It sucks when an illness runs through the household, good to see everyone is feeling better. Love the side of tabouli and kimchi, what a great combo!
Keep us posted my partner is interested herselfI’m currently using 5 mg a week, split into two doses @abolone Last week, I started to notice a little more energy, but it’s still too early to say for sure. I then got a bit sick last, too, so I’ll need to be fully recovered and back to my usual routine before I can tell whether it’s making a consistent difference.
you have clean AF meals sistaSunday 11 October 2026
Vitamins & Supplements
- Estrogel Pro — 2 pumps + micronised progesterone — 1 tablet
- DIM, sulforaphane & calcium D-glucarate
- Zinc carnosine
- B complex — 3 times a week
- Omega-3 & vitamin D3/K2
- Magnesium glycinate & citrate
- TUDCA & taurine
- Digestive enzymes
- Ginger + HCl with pepsin
- Creatine
Peptides & Hormones
- Retatrutide @ZenithHealth — 0.7 mg once a week, on Sundays
- FemTest — 2.5 mg twice weekly (5 mg total per week)
Training
Chest, Shoulders & Triceps
- Bench press — 25 kg, 4 × 8
- Incline dumbbell press — 7 kg each, 4 × 10
- Shoulder press — 7 kg each, 4 × 10
- Lateral raises — 5 kg each, 4 × 10
- Triceps pushdowns — 15 kg, 4 × 10
- Dead hangs — 3 × 30 seconds
Nutrition
Roasts while unwell are very helpful.
- Beef tacos
- Polenta with Bolognese
- Roasted chicken with tabouleh, roasted potatoes and kimchi
- Char siu pork roast with tabouleh, roasted potatoes and kimchi
Energy & Recovery
I’ve taken a few days off training to recover from a very mild cold/migraine. My daughter was the first to get sick but bounced back quickly, then my husband came down with sneezing and a sore throat. And, of course, I ended up catching some!
Hormone Specialist
On Friday, I finally attended my appointment with the hormone specialist. I completed the Australasian Menopause Society’s Modified Greene Scale questionnaire beforehand, and my overall symptom score was low, as I don’t experience many of the many symptoms listed.
My main goals were to check whether my current hormone plan was serving a purpose and review my hormone levels. My sleep is generally good, my mood is stable, and the occasional changes in patience or emotional sensitivity are very mild and some months not even there.
The main concerns we discussed were:
The specialist confirmed that I’m in perimenopause and explained that shorter cycles are common during this stage. She recommended repeating my bone density scan, switching to an oestrogen gel containing estriol and estradiol (rather than just one of them), and changing from my oil-based progesterone preparation to capsules to ensure more reliability in dosage.
- Cycle changes and migraines: My cycles have shortened considerably and, although they’re often regular, occasionally I have an unexpectedly early period or two cycles close together. This makes it harder to prepare for my migraines, which I’ve successfully managed through lifestyle strategies, including sodium, fluids etc
- Bone density: I was diagnosed with osteopenia in my 30s after an accident, so reassessing my bone health is a priority.
- Tiredness and constipation: I still experience longstanding constipation and periods of low energy, so I’d like to investigate possible contributing factors. Although, I am aware these came before any perimenopuase.
I still need to complete thyroid testing and a repeat white blood cell count. If my thyroid results are normal, she suggested exploring further investigation of my longstanding constipation with a specialist. She also recommended a small increase in vitamin D and would like my ferritin level to be somewhat higher.
She was reassuring about my diet and very understanding of my preference to avoid unnecessary medication.
Now, time to get ready for the week!
Wishing everyone a fantastic week ahead!
ZenithHealth:
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy
Your household sounds like mine. Except I believe my kids hold their coughs in until they’re directly in front of my face, so that they can cough directly into my mouth lol “One in - All in”Sunday 11 October 2026
Vitamins & Supplements
- Estrogel Pro — 2 pumps + micronised progesterone — 1 tablet
- DIM, sulforaphane & calcium D-glucarate
- Zinc carnosine
- B complex — 3 times a week
- Omega-3 & vitamin D3/K2
- Magnesium glycinate & citrate
- TUDCA & taurine
- Digestive enzymes
- Ginger + HCl with pepsin
- Creatine
Peptides & Hormones
- Retatrutide @ZenithHealth — 0.7 mg once a week, on Sundays
- FemTest — 2.5 mg twice weekly (5 mg total per week)
Training
Chest, Shoulders & Triceps
- Bench press — 25 kg, 4 × 8
- Incline dumbbell press — 7 kg each, 4 × 10
- Shoulder press — 7 kg each, 4 × 10
- Lateral raises — 5 kg each, 4 × 10
- Triceps pushdowns — 15 kg, 4 × 10
- Dead hangs — 3 × 30 seconds
Nutrition
Roasts while unwell are very helpful.
- Beef tacos
- Polenta with Bolognese
- Roasted chicken with tabouleh, roasted potatoes and kimchi
- Char siu pork roast with tabouleh, roasted potatoes and kimchi
Energy & Recovery
I’ve taken a few days off training to recover from a very mild cold/migraine. My daughter was the first to get sick but bounced back quickly, then my husband came down with sneezing and a sore throat. And, of course, I ended up catching some!
Hormone Specialist
On Friday, I finally attended my appointment with the hormone specialist. I completed the Australasian Menopause Society’s Modified Greene Scale questionnaire beforehand, and my overall symptom score was low, as I don’t experience many of the many symptoms listed.
My main goals were to check whether my current hormone plan was serving a purpose and review my hormone levels. My sleep is generally good, my mood is stable, and the occasional changes in patience or emotional sensitivity are very mild and some months not even there.
The main concerns we discussed were:
The specialist confirmed that I’m in perimenopause and explained that shorter cycles are common during this stage. She recommended repeating my bone density scan, switching to an oestrogen gel containing estriol and estradiol (rather than just one of them), and changing from my oil-based progesterone preparation to capsules to ensure more reliability in dosage.
- Cycle changes and migraines: My cycles have shortened considerably and, although they’re often regular, occasionally I have an unexpectedly early period or two cycles close together. This makes it harder to prepare for my migraines, which I’ve successfully managed through lifestyle strategies, including sodium, fluids etc
- Bone density: I was diagnosed with osteopenia in my 30s after an accident, so reassessing my bone health is a priority.
- Tiredness and constipation: I still experience longstanding constipation and periods of low energy, so I’d like to investigate possible contributing factors. Although, I am aware these came before any perimenopuase.
I still need to complete thyroid testing and a repeat white blood cell count. If my thyroid results are normal, she suggested exploring further investigation of my longstanding constipation with a specialist. She also recommended a small increase in vitamin D and would like my ferritin level to be somewhat higher.
She was reassuring about my diet and very understanding of my preference to avoid unnecessary medication.
Now, time to get ready for the week!
Wishing everyone a fantastic week ahead!
ZenithHealth:
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
I’m currently using 5 mg a week, split into two doses @abolone Last week, I started to notice a little more energy, but it’s still too early to say for sure. I then got a bit sick last, too, so I’ll need to be fully recovered and back to my usual routine before I can tell whether it’s making a consistent difference.
Picking up a bit more energy in the first weeks even with being sick in the middle of it is a promising start sister.
Yep, thanks! @Kamsikazee Finally feeling better. I forgot to update here that I had to pause the Estrogel, as it was making me wake up throughout the night. I’ll update soon.
Thanks @Oths
Hahaha, I imagine your kids are still little!
@ChewedSleek It gets better as they get older…. Mine run away from anyone who is sick, do not want to catch germs and miss out in important things they want to do 
Food looks Awesome!
Thank you! Just doing my best to fuel the family and myself.
Week 12–13 — Friday, 16 October to Thursday, 22 October 2026
Vitamins & Supplements
- DIM, sulforaphane & calcium D-glucarate
- Zinc carnosine — 75 mg
- B complex — 3 times a week; B1
- Omega-3 & vitamin D3 (5,000 IU)/K2
- Magnesium glycinate & citrate
- TUDCA & taurine
- Digestive enzymes — ran out and reordering
- Ginger/ACV + HCl with pepsin
- Creatine — 10 g
- NAC
- Manuka honey/ginger
- Garlic & liposomal vitamin C
- Quercetin
- Black seed oil/oregano oil capsules
Peptides & Hormones
- Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday): Still going well.
- FemTest — 2.5 mg twice weekly (5 mg total per week): This is my fourth week. I’m feeling good overall, although I haven’t noticed major or significant changes in my energy or libido yet. It’s difficult to judge my energy accurately because I’ve been quite unwell recently. No side effects so far.
- Estrogel Pro and micronised progesterone: Paused for now. I’ve resumed the plant-based progesterone I was using previously.
Training, Sleep & Energy
The last couple of weeks have been a little challenging health-wise. After our daughter became sick, my husband (who rarely gets sick!) and then our son came down with it too. Eventually, it was my turn to get properly sick, not just come down with a sniffle!I became unwell, with back and joint soreness, a sore ear, a very sore throat and some loss of voice. I added a few supplements to support my immune system and, for once, actually allowed myself to rest properly in bed!
Thankfully, I’ve finally turned a corner, and my cold symptoms have cleared up.My sleep has also returned to normal, and I’m able to rest through the night again.
Back to training
Day 1 — Legs & Core- Squats — 25 kg, 4 × 10
- Bulgarian split squats — 5 kg each hand, 3 × 10
- Leg extensions — 25 kg, 4 × 10
- Wall sits — 3 × 25–30 sec
- Standing calf raises — 25 kg, 4 × 20
- Planks — 3 × 1 min
- Dead bugs — 3 × 10 each side
- Dead hangs — 3 × 30 sec
I’ve had a pretty stressful six weeks at work, with lots of unanswered questions and issues to resolve. My goal right now is simply to maintain what I’ve built rather than move backwards.
I’m finding that the weights are still at the upper end of what I can manage, so I’m happy to keep things as they are and enjoy my workouts rather than add more pressure or start dreading them.
My strength also seems to fluctuate throughout the month, and my cycle can have quite an impact. On top of that, I don’t always have someone at home who can help me when I need it, so I have to be realistic about what I can manage independently. In other words, my spotters aren't always available because they're often not home!
For now, consistency is the goal. I’d rather maintain my progress and enjoy the process than turn training into another source of stress.
Hormones & Sleep
I paused the Estrogel after just three days because I developed a jittery, almost caffeine-like feeling at night. I was waking roughly every hour and struggling to sleep.
(This never happens to me).When I first started hormone therapy, I used only progesterone cream, which seemed to help with my out-of-the-blue irritability and waking at 3 am. I added a plant-based, low-dose oestrogen around six to eight months later, purely due to its potential benefits for bone health. This was back in 2020.
I’ve also gone without oestrogen for a while when I ran out between orders, without noticing any particular symptoms. In fact, I consider myself quite fortunate to have so few symptoms at my age, which is partly why it took me so long to seek specialist advice.
The plant-based estriol formulation I had been using was very low-dose, which is why my specialist recommended two pumps of estradiol gel, given its greater potency and absorption and my history of osteopenia. She had also considered my previous oestrogen levels acceptable while I was using the low-dose estriol. However, I think my body was overloaded. Too much, too soon.
For now, I’ve kept the Estrogel paused so I could recover and get my sleep back on track. Now that I’ve recovered, I’m considering trying it again over the weekend so I can monitor how I respond. If the jittery feeling returns, I’ll discuss the next steps with my specialist and explore other options for supporting bone health if this dose of oestrogen doesn't suit me.
On a more positive note, FemTest is going well so far. It’s still early days, and although I haven’t noticed any significant changes yet, I’m feeling good and haven’t experienced any side effects.
I also finally managed to have the additional blood tests requested by my GP and specialists yesterday. I’m still waiting for an appointment for my bone density scan, which I’m hoping to arrange next week around work.
Nutrition
Nutrition has stayed pretty consistent overall (1700 cal average) , although I took a break from tracking for my husband's birthday and enjoyed the celebrations. No birthday cake, because he does not eat/like much sweet things. My husband is a funny one. I’m yet to meet someone who is less interested in food than he is. If there’s no food around, he has absolutely no problem fasting. In 20 years together, unless someone puts a cake in front of him, he’s never been one to go out and order one himself.Over the past couple of weeks, we’ve had chicken Pad Thai, chicken with Chinese vegetables and teriyaki sauce, and a large beef chuck roast with potatoes. My husband and kids also made chicken soup when I was sick, which was lovely and gave me a break from cooking.
For meal prep on working days, we’ve had chicken tikka masala and beef mince Bolognese, while dinner has mostly been grilled steak.
Mood & General Update
My mood is good, although life has been busy!Between getting sick, recovering and navigating a particularly stressful six weeks at work, there has been quite a lot going on. I’m reminding myself that I don’t have to push hard in every area of my life at once.
Energy-wise, things aren't too bad, although it's difficult to judge how much my energy is improving while I'm still recovering. For now, I’m focusing on maintaining my training, eating well, getting enough rest and working through everything else one step at a time.
I see maintaining the progress while life is busy as an achievement in itself.
Thank you, everyone, for your continued support, encouragement and positive feedback.
Wishing you all a great week ahead!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Attachments
That they are! I’d say I can’t wait ‘til mine are old enough to do the same, but I don’t want them to grow up hahaHahaha, I imagine your kids are still little!
Week 12–13 — Friday, 16 October to Thursday, 22 October 2026
Vitamins & Supplements
Short-term additions during my cold (3–4 days) — now discontinued as I have recovered:
- DIM, sulforaphane & calcium D-glucarate
- Zinc carnosine — 75 mg
- B complex — 3 times a week; B1
- Omega-3 & vitamin D3 (5,000 IU)/K2
- Magnesium glycinate & citrate
- TUDCA & taurine
- Digestive enzymes — ran out and reordering
- Ginger/ACV + HCl with pepsin
- Creatine — 10 g
- NAC
- Manuka honey/ginger
- Garlic & liposomal vitamin C
- Quercetin
- Black seed oil/oregano oil capsules
Peptides & Hormones
- Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday): Still going well.
- FemTest — 2.5 mg twice weekly (5 mg total per week): This is my fourth week. I’m feeling good overall, although I haven’t noticed major or significant changes in my energy or libido yet. It’s difficult to judge my energy accurately because I’ve been quite unwell recently. No side effects so far.
- Estrogel Pro and micronised progesterone: Paused for now. I’ve resumed the plant-based progesterone I was using previously.
Training, Sleep & Energy
The last couple of weeks have been a little challenging health-wise. After our daughter became sick, my husband (who rarely gets sick!) and then our son came down with it too. Eventually, it was my turn to get properly sick, not just come down with a sniffle!
I became unwell, with back and joint soreness, a sore ear, a very sore throat and some loss of voice. I added a few supplements to support my immune system and, for once, actually allowed myself to rest properly in bed!
My sleep has also returned to normal, and I’m able to rest through the night again.
Back to training
Day 1 — Legs & Core
Training is back to normal, but I must confess that I’m not pushing myself at the moment.
- Squats — 25 kg, 4 × 10
- Bulgarian split squats — 5 kg each hand, 3 × 10
- Leg extensions — 25 kg, 4 × 10
- Wall sits — 3 × 25–30 sec
- Standing calf raises — 25 kg, 4 × 20
- Planks — 3 × 1 min
- Dead bugs — 3 × 10 each side
- Dead hangs — 3 × 30 sec
I’ve had a pretty stressful six weeks at work, with lots of unanswered questions and issues to resolve. My goal right now is simply to maintain what I’ve built rather than move backwards.
I’m finding that the weights are still at the upper end of what I can manage, so I’m happy to keep things as they are and enjoy my workouts rather than add more pressure or start dreading them.
My strength also seems to fluctuate throughout the month, and my cycle can have quite an impact. On top of that, I don’t always have someone at home who can help me when I need it, so I have to be realistic about what I can manage independently. In other words, my spotters aren't always available because they're often not home!
For now, consistency is the goal. I’d rather maintain my progress and enjoy the process than turn training into another source of stress.
Hormones & Sleep
I paused the Estrogel after just three days because I developed a jittery, almost caffeine-like feeling at night. I was waking roughly every hour and struggling to sleep.
When I first started hormone therapy, I used only progesterone cream, which seemed to help with my out-of-the-blue irritability and waking at 3 am. I added a plant-based, low-dose oestrogen around six to eight months later, purely due to its potential benefits for bone health. This was back in 2020.
I’ve also gone without oestrogen for a while when I ran out between orders, without noticing any particular symptoms. In fact, I consider myself quite fortunate to have so few symptoms at my age, which is partly why it took me so long to seek specialist advice.
The plant-based estriol formulation I had been using was very low-dose, which is why my specialist recommended two pumps of estradiol gel, given its greater potency and absorption and my history of osteopenia. She had also considered my previous oestrogen levels acceptable while I was using the low-dose estriol. However, I think my body was overloaded. Too much, too soon.
For now, I’ve kept the Estrogel paused so I could recover and get my sleep back on track. Now that I’ve recovered, I’m considering trying it again over the weekend so I can monitor how I respond. If the jittery feeling returns, I’ll discuss the next steps with my specialist and explore other options for supporting bone health if this dose of oestrogen doesn't suit me.
On a more positive note, FemTest is going well so far. It’s still early days, and although I haven’t noticed any significant changes yet, I’m feeling good and haven’t experienced any side effects.
I also finally managed to have the additional blood tests requested by my GP and specialists yesterday. I’m still waiting for an appointment for my bone density scan, which I’m hoping to arrange next week around work.
Nutrition
Nutrition has stayed pretty consistent overall (1700 cal average) , although I took a break from tracking for my husband's birthday and enjoyed the celebrations. No birthday cake, because he does not eat/like much sweet things. My husband is a funny one. I’m yet to meet someone who is less interested in food than he is. If there’s no food around, he has absolutely no problem fasting. In 20 years together, unless someone puts a cake in front of him, he’s never been one to go out and order one himself.
Over the past couple of weeks, we’ve had chicken Pad Thai, chicken with Chinese vegetables and teriyaki sauce, and a large beef chuck roast with potatoes. My husband and kids also made chicken soup when I was sick, which was lovely and gave me a break from cooking.
For meal prep on working days, we’ve had chicken tikka masala and beef mince Bolognese, while dinner has mostly been grilled steak.
Mood & General Update
My mood is good, although life has been busy!
Between getting sick, recovering and navigating a particularly stressful six weeks at work, there has been quite a lot going on. I’m reminding myself that I don’t have to push hard in every area of my life at once.
Energy-wise, things aren't too bad, although it's difficult to judge how much my energy is improving while I'm still recovering. For now, I’m focusing on maintaining my training, eating well, getting enough rest and working through everything else one step at a time.
I see maintaining the progress while life is busy as an achievement in itself.
Thank you, everyone, for your continued support, encouragement and positive feedback.
Wishing you all a great week ahead!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Another great detailed update! Hopefully the second attempt at the Estrogel works out for you. I think you made the right decision to put it on hold given the side effects.
You are doing a great job juggling work, family, nutrition and training. Keep at it! You absolutely deserved and should have some refeed days especially when celebrating special occasions, I tend to try and skip a meal on these kind of days so I don't blow out my macros and for the most part it doesn't derail the progress, and the body needs it.
Food pics look amazing!
This quote sums it all up perfectly and is exactly what its all about! Chipping at the goal consistently and enjoying the process!
food hella hot sistaWeek 12–13 — Friday, 16 October to Thursday, 22 October 2026
Vitamins & Supplements
Short-term additions during my cold (3–4 days) — now discontinued as I have recovered:
- DIM, sulforaphane & calcium D-glucarate
- Zinc carnosine — 75 mg
- B complex — 3 times a week; B1
- Omega-3 & vitamin D3 (5,000 IU)/K2
- Magnesium glycinate & citrate
- TUDCA & taurine
- Digestive enzymes — ran out and reordering
- Ginger/ACV + HCl with pepsin
- Creatine — 10 g
- NAC
- Manuka honey/ginger
- Garlic & liposomal vitamin C
- Quercetin
- Black seed oil/oregano oil capsules
Peptides & Hormones
- Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday): Still going well.
- FemTest — 2.5 mg twice weekly (5 mg total per week): This is my fourth week. I’m feeling good overall, although I haven’t noticed major or significant changes in my energy or libido yet. It’s difficult to judge my energy accurately because I’ve been quite unwell recently. No side effects so far.
- Estrogel Pro and micronised progesterone: Paused for now. I’ve resumed the plant-based progesterone I was using previously.
Training, Sleep & Energy
The last couple of weeks have been a little challenging health-wise. After our daughter became sick, my husband (who rarely gets sick!) and then our son came down with it too. Eventually, it was my turn to get properly sick, not just come down with a sniffle!
I became unwell, with back and joint soreness, a sore ear, a very sore throat and some loss of voice. I added a few supplements to support my immune system and, for once, actually allowed myself to rest properly in bed!
My sleep has also returned to normal, and I’m able to rest through the night again.
Back to training
Day 1 — Legs & Core
Training is back to normal, but I must confess that I’m not pushing myself at the moment.
- Squats — 25 kg, 4 × 10
- Bulgarian split squats — 5 kg each hand, 3 × 10
- Leg extensions — 25 kg, 4 × 10
- Wall sits — 3 × 25–30 sec
- Standing calf raises — 25 kg, 4 × 20
- Planks — 3 × 1 min
- Dead bugs — 3 × 10 each side
- Dead hangs — 3 × 30 sec
I’ve had a pretty stressful six weeks at work, with lots of unanswered questions and issues to resolve. My goal right now is simply to maintain what I’ve built rather than move backwards.
I’m finding that the weights are still at the upper end of what I can manage, so I’m happy to keep things as they are and enjoy my workouts rather than add more pressure or start dreading them.
My strength also seems to fluctuate throughout the month, and my cycle can have quite an impact. On top of that, I don’t always have someone at home who can help me when I need it, so I have to be realistic about what I can manage independently. In other words, my spotters aren't always available because they're often not home!
For now, consistency is the goal. I’d rather maintain my progress and enjoy the process than turn training into another source of stress.
Hormones & Sleep
I paused the Estrogel after just three days because I developed a jittery, almost caffeine-like feeling at night. I was waking roughly every hour and struggling to sleep.
When I first started hormone therapy, I used only progesterone cream, which seemed to help with my out-of-the-blue irritability and waking at 3 am. I added a plant-based, low-dose oestrogen around six to eight months later, purely due to its potential benefits for bone health. This was back in 2020.
I’ve also gone without oestrogen for a while when I ran out between orders, without noticing any particular symptoms. In fact, I consider myself quite fortunate to have so few symptoms at my age, which is partly why it took me so long to seek specialist advice.
The plant-based estriol formulation I had been using was very low-dose, which is why my specialist recommended two pumps of estradiol gel, given its greater potency and absorption and my history of osteopenia. She had also considered my previous oestrogen levels acceptable while I was using the low-dose estriol. However, I think my body was overloaded. Too much, too soon.
For now, I’ve kept the Estrogel paused so I could recover and get my sleep back on track. Now that I’ve recovered, I’m considering trying it again over the weekend so I can monitor how I respond. If the jittery feeling returns, I’ll discuss the next steps with my specialist and explore other options for supporting bone health if this dose of oestrogen doesn't suit me.
On a more positive note, FemTest is going well so far. It’s still early days, and although I haven’t noticed any significant changes yet, I’m feeling good and haven’t experienced any side effects.
I also finally managed to have the additional blood tests requested by my GP and specialists yesterday. I’m still waiting for an appointment for my bone density scan, which I’m hoping to arrange next week around work.
Nutrition
Nutrition has stayed pretty consistent overall (1700 cal average) , although I took a break from tracking for my husband's birthday and enjoyed the celebrations. No birthday cake, because he does not eat/like much sweet things. My husband is a funny one. I’m yet to meet someone who is less interested in food than he is. If there’s no food around, he has absolutely no problem fasting. In 20 years together, unless someone puts a cake in front of him, he’s never been one to go out and order one himself.
Over the past couple of weeks, we’ve had chicken Pad Thai, chicken with Chinese vegetables and teriyaki sauce, and a large beef chuck roast with potatoes. My husband and kids also made chicken soup when I was sick, which was lovely and gave me a break from cooking.
For meal prep on working days, we’ve had chicken tikka masala and beef mince Bolognese, while dinner has mostly been grilled steak.
Mood & General Update
My mood is good, although life has been busy!
Between getting sick, recovering and navigating a particularly stressful six weeks at work, there has been quite a lot going on. I’m reminding myself that I don’t have to push hard in every area of my life at once.
Energy-wise, things aren't too bad, although it's difficult to judge how much my energy is improving while I'm still recovering. For now, I’m focusing on maintaining my training, eating well, getting enough rest and working through everything else one step at a time.
I see maintaining the progress while life is busy as an achievement in itself.
Thank you, everyone, for your continued support, encouragement and positive feedback.
Wishing you all a great week ahead!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Idk if you can find Jarrah Honey around where you live, apparently its properties are even more antibacterial than the manuka honey and it's a fraction of the price. I take a teaspoon per day to keep the doctor at bay.Week 12–13 — Friday, 16 October to Thursday, 22 October 2026
Vitamins & Supplements
Short-term additions during my cold (3–4 days) — now discontinued as I have recovered:
- DIM, sulforaphane & calcium D-glucarate
- Zinc carnosine — 75 mg
- B complex — 3 times a week; B1
- Omega-3 & vitamin D3 (5,000 IU)/K2
- Magnesium glycinate & citrate
- TUDCA & taurine
- Digestive enzymes — ran out and reordering
- Ginger/ACV + HCl with pepsin
- Creatine — 10 g
- NAC
- Manuka honey/ginger
- Garlic & liposomal vitamin C
- Quercetin
- Black seed oil/oregano oil capsules
Peptides & Hormones
- Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday): Still going well.
- FemTest — 2.5 mg twice weekly (5 mg total per week): This is my fourth week. I’m feeling good overall, although I haven’t noticed major or significant changes in my energy or libido yet. It’s difficult to judge my energy accurately because I’ve been quite unwell recently. No side effects so far.
- Estrogel Pro and micronised progesterone: Paused for now. I’ve resumed the plant-based progesterone I was using previously.
Training, Sleep & Energy
The last couple of weeks have been a little challenging health-wise. After our daughter became sick, my husband (who rarely gets sick!) and then our son came down with it too. Eventually, it was my turn to get properly sick, not just come down with a sniffle!
I became unwell, with back and joint soreness, a sore ear, a very sore throat and some loss of voice. I added a few supplements to support my immune system and, for once, actually allowed myself to rest properly in bed!
My sleep has also returned to normal, and I’m able to rest through the night again.
Back to training
Day 1 — Legs & Core
Training is back to normal, but I must confess that I’m not pushing myself at the moment.
- Squats — 25 kg, 4 × 10
- Bulgarian split squats — 5 kg each hand, 3 × 10
- Leg extensions — 25 kg, 4 × 10
- Wall sits — 3 × 25–30 sec
- Standing calf raises — 25 kg, 4 × 20
- Planks — 3 × 1 min
- Dead bugs — 3 × 10 each side
- Dead hangs — 3 × 30 sec
I’ve had a pretty stressful six weeks at work, with lots of unanswered questions and issues to resolve. My goal right now is simply to maintain what I’ve built rather than move backwards.
I’m finding that the weights are still at the upper end of what I can manage, so I’m happy to keep things as they are and enjoy my workouts rather than add more pressure or start dreading them.
My strength also seems to fluctuate throughout the month, and my cycle can have quite an impact. On top of that, I don’t always have someone at home who can help me when I need it, so I have to be realistic about what I can manage independently. In other words, my spotters aren't always available because they're often not home!
For now, consistency is the goal. I’d rather maintain my progress and enjoy the process than turn training into another source of stress.
Hormones & Sleep
I paused the Estrogel after just three days because I developed a jittery, almost caffeine-like feeling at night. I was waking roughly every hour and struggling to sleep.
When I first started hormone therapy, I used only progesterone cream, which seemed to help with my out-of-the-blue irritability and waking at 3 am. I added a plant-based, low-dose oestrogen around six to eight months later, purely due to its potential benefits for bone health. This was back in 2020.
I’ve also gone without oestrogen for a while when I ran out between orders, without noticing any particular symptoms. In fact, I consider myself quite fortunate to have so few symptoms at my age, which is partly why it took me so long to seek specialist advice.
The plant-based estriol formulation I had been using was very low-dose, which is why my specialist recommended two pumps of estradiol gel, given its greater potency and absorption and my history of osteopenia. She had also considered my previous oestrogen levels acceptable while I was using the low-dose estriol. However, I think my body was overloaded. Too much, too soon.
For now, I’ve kept the Estrogel paused so I could recover and get my sleep back on track. Now that I’ve recovered, I’m considering trying it again over the weekend so I can monitor how I respond. If the jittery feeling returns, I’ll discuss the next steps with my specialist and explore other options for supporting bone health if this dose of oestrogen doesn't suit me.
On a more positive note, FemTest is going well so far. It’s still early days, and although I haven’t noticed any significant changes yet, I’m feeling good and haven’t experienced any side effects.
I also finally managed to have the additional blood tests requested by my GP and specialists yesterday. I’m still waiting for an appointment for my bone density scan, which I’m hoping to arrange next week around work.
Nutrition
Nutrition has stayed pretty consistent overall (1700 cal average) , although I took a break from tracking for my husband's birthday and enjoyed the celebrations. No birthday cake, because he does not eat/like much sweet things. My husband is a funny one. I’m yet to meet someone who is less interested in food than he is. If there’s no food around, he has absolutely no problem fasting. In 20 years together, unless someone puts a cake in front of him, he’s never been one to go out and order one himself.
Over the past couple of weeks, we’ve had chicken Pad Thai, chicken with Chinese vegetables and teriyaki sauce, and a large beef chuck roast with potatoes. My husband and kids also made chicken soup when I was sick, which was lovely and gave me a break from cooking.
For meal prep on working days, we’ve had chicken tikka masala and beef mince Bolognese, while dinner has mostly been grilled steak.
Mood & General Update
My mood is good, although life has been busy!
Between getting sick, recovering and navigating a particularly stressful six weeks at work, there has been quite a lot going on. I’m reminding myself that I don’t have to push hard in every area of my life at once.
Energy-wise, things aren't too bad, although it's difficult to judge how much my energy is improving while I'm still recovering. For now, I’m focusing on maintaining my training, eating well, getting enough rest and working through everything else one step at a time.
I see maintaining the progress while life is busy as an achievement in itself.
Thank you, everyone, for your continued support, encouragement and positive feedback.
Wishing you all a great week ahead!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Week 12–13 — Friday, 16 October to Thursday, 22 October 2026
Vitamins & Supplements
Short-term additions during my cold (3–4 days) — now discontinued as I have recovered:
- DIM, sulforaphane & calcium D-glucarate
- Zinc carnosine — 75 mg
- B complex — 3 times a week; B1
- Omega-3 & vitamin D3 (5,000 IU)/K2
- Magnesium glycinate & citrate
- TUDCA & taurine
- Digestive enzymes — ran out and reordering
- Ginger/ACV + HCl with pepsin
- Creatine — 10 g
- NAC
- Manuka honey/ginger
- Garlic & liposomal vitamin C
- Quercetin
- Black seed oil/oregano oil capsules
Peptides & Hormones
- Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday): Still going well.
- FemTest — 2.5 mg twice weekly (5 mg total per week): This is my fourth week. I’m feeling good overall, although I haven’t noticed major or significant changes in my energy or libido yet. It’s difficult to judge my energy accurately because I’ve been quite unwell recently. No side effects so far.
- Estrogel Pro and micronised progesterone: Paused for now. I’ve resumed the plant-based progesterone I was using previously.
Training, Sleep & Energy
The last couple of weeks have been a little challenging health-wise. After our daughter became sick, my husband (who rarely gets sick!) and then our son came down with it too. Eventually, it was my turn to get properly sick, not just come down with a sniffle!
I became unwell, with back and joint soreness, a sore ear, a very sore throat and some loss of voice. I added a few supplements to support my immune system and, for once, actually allowed myself to rest properly in bed!
My sleep has also returned to normal, and I’m able to rest through the night again.
Back to training
Day 1 — Legs & Core
Training is back to normal, but I must confess that I’m not pushing myself at the moment.
- Squats — 25 kg, 4 × 10
- Bulgarian split squats — 5 kg each hand, 3 × 10
- Leg extensions — 25 kg, 4 × 10
- Wall sits — 3 × 25–30 sec
- Standing calf raises — 25 kg, 4 × 20
- Planks — 3 × 1 min
- Dead bugs — 3 × 10 each side
- Dead hangs — 3 × 30 sec
I’ve had a pretty stressful six weeks at work, with lots of unanswered questions and issues to resolve. My goal right now is simply to maintain what I’ve built rather than move backwards.
I’m finding that the weights are still at the upper end of what I can manage, so I’m happy to keep things as they are and enjoy my workouts rather than add more pressure or start dreading them.
My strength also seems to fluctuate throughout the month, and my cycle can have quite an impact. On top of that, I don’t always have someone at home who can help me when I need it, so I have to be realistic about what I can manage independently. In other words, my spotters aren't always available because they're often not home!
For now, consistency is the goal. I’d rather maintain my progress and enjoy the process than turn training into another source of stress.
Hormones & Sleep
I paused the Estrogel after just three days because I developed a jittery, almost caffeine-like feeling at night. I was waking roughly every hour and struggling to sleep.
When I first started hormone therapy, I used only progesterone cream, which seemed to help with my out-of-the-blue irritability and waking at 3 am. I added a plant-based, low-dose oestrogen around six to eight months later, purely due to its potential benefits for bone health. This was back in 2020.
I’ve also gone without oestrogen for a while when I ran out between orders, without noticing any particular symptoms. In fact, I consider myself quite fortunate to have so few symptoms at my age, which is partly why it took me so long to seek specialist advice.
The plant-based estriol formulation I had been using was very low-dose, which is why my specialist recommended two pumps of estradiol gel, given its greater potency and absorption and my history of osteopenia. She had also considered my previous oestrogen levels acceptable while I was using the low-dose estriol. However, I think my body was overloaded. Too much, too soon.
For now, I’ve kept the Estrogel paused so I could recover and get my sleep back on track. Now that I’ve recovered, I’m considering trying it again over the weekend so I can monitor how I respond. If the jittery feeling returns, I’ll discuss the next steps with my specialist and explore other options for supporting bone health if this dose of oestrogen doesn't suit me.
On a more positive note, FemTest is going well so far. It’s still early days, and although I haven’t noticed any significant changes yet, I’m feeling good and haven’t experienced any side effects.
I also finally managed to have the additional blood tests requested by my GP and specialists yesterday. I’m still waiting for an appointment for my bone density scan, which I’m hoping to arrange next week around work.
Nutrition
Nutrition has stayed pretty consistent overall (1700 cal average) , although I took a break from tracking for my husband's birthday and enjoyed the celebrations. No birthday cake, because he does not eat/like much sweet things. My husband is a funny one. I’m yet to meet someone who is less interested in food than he is. If there’s no food around, he has absolutely no problem fasting. In 20 years together, unless someone puts a cake in front of him, he’s never been one to go out and order one himself.
Over the past couple of weeks, we’ve had chicken Pad Thai, chicken with Chinese vegetables and teriyaki sauce, and a large beef chuck roast with potatoes. My husband and kids also made chicken soup when I was sick, which was lovely and gave me a break from cooking.
For meal prep on working days, we’ve had chicken tikka masala and beef mince Bolognese, while dinner has mostly been grilled steak.
Mood & General Update
My mood is good, although life has been busy!
Between getting sick, recovering and navigating a particularly stressful six weeks at work, there has been quite a lot going on. I’m reminding myself that I don’t have to push hard in every area of my life at once.
Energy-wise, things aren't too bad, although it's difficult to judge how much my energy is improving while I'm still recovering. For now, I’m focusing on maintaining my training, eating well, getting enough rest and working through everything else one step at a time.
I see maintaining the progress while life is busy as an achievement in itself.
Thank you, everyone, for your continued support, encouragement and positive feedback.
Wishing you all a great week ahead!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Over the cold and the short term additions already dropped back off, the routine is back on track sister.
They used to have it here at chemist warehouse @strongmanaroo and really liked it, but it’s discontinued. It does help
They used to have it here at chemist warehouse @strongmanaroo and really liked it, but it’s discontinued. It does help
Thanks. Still busy around here, but making sure I consistently Keep showing up
Sunday, 8th November
Vitamins & Supplements
DIM, sulforaphane & calcium D-glucarate
Zinc carnosine — 75 mg
B complex — 3 times a week; B1
Omega-3 & vitamin D3 (5,000 IU)/K2
Magnesium glycinate & citrate
TUDCA & taurine
Digestive enzymes
Ginger/ACV + HCl with pepsin
Creatine — 10 g
Peptides & Hormones
Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday)
FemTest — 2.5 mg twice weekly (5 mg total per week)
Estrogel Pro and micronised progesterone — one pump of Estrogel Pro and one tablet of micronised progesterone.
Training, Sleep & Energy
Chest, Shoulders & Triceps
Bench press — 25 kg, 4 × 8
Incline dumbbell press — 7 kg each, 4 × 10
Shoulder press — 7 kg each, 4 × 10
Lateral raises — 5 kg each, 4 × 10
Front raises — 3 × 10
Triceps pushdowns — 15 kg, 4 × 10
Dead hangs — 2 × 15–30 seconds
Training Update
Strength seems to be improving little by little, which is encouraging. Recovery isn't always great, though, as it's an extremely busy period. Alongside work, I'm planning and organising a move, attending interviews and trying to get everything finalised with my employer, including some outstanding workplace matters and agreements/negotiations that are yet to be resolved, which have at times been quite unpleasant and stressful.
Progress is slow. I feel a little stuck at times, but that's okay. I'm reminding myself that progress takes time, and the important thing is to keep showing up. Given everything else going on, I'm happy to keep moving forward, even if progress is a little slower at the moment.
Hormones & Sleep
Continuing with my current hormone routine of Estrogel Pro and micronised progesterone. I'm keeping things consistent for now and avoiding any significant changes until this particularly busy period settles down. I tried again one Estrogel pump, so far ok. Still considering going back to my all schedule. But no changes, till I’m less busy.
Although I'm no longer waking during the night, I'm still getting considerably less sleep than I was over the last few months. Over the past few weeks, I've averaged around 6 hours or less per night. I can definitely feel the impact, particularly on recovery, energy levels and overall wellbeing. I'd ideally like to get closer to 7–8 hours consistently. I'm sure this will naturally improve over the next 2–3 weeks as things start to settle towards the end of the year.
Mood
Mood has been ok overall, although I can certainly feel the effects of having so much going on. Looking forward to a little more downtime, getting back into a better routine and having the opportunity to focus more on myself and my own wellbeing.
Nutrition
Meals this week included:
Nutrition Update
I haven't been tracking consistently and have missed far too many days over the past few weeks to have an accurate picture of my numbers. I have, however, continued to make sure my protein intake stays as high as possible, allowing the rest of my nutrition to fall into place more intuitively, adjusting carbohydrates and fats according to appetite.
I'll get back into tracking in a few weeks, once things settle down a little. Weight has remained stable, although slightly lower than previously, sitting at around 51.4 kg. For now, keeping things simple, prioritising protein and staying consistent where possible is the priority.
Have a fantastic week, everyone!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Vitamins & Supplements
DIM, sulforaphane & calcium D-glucarate
Zinc carnosine — 75 mg
B complex — 3 times a week; B1
Omega-3 & vitamin D3 (5,000 IU)/K2
Magnesium glycinate & citrate
TUDCA & taurine
Digestive enzymes
Ginger/ACV + HCl with pepsin
Creatine — 10 g
Peptides & Hormones
Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday)
FemTest — 2.5 mg twice weekly (5 mg total per week)
Estrogel Pro and micronised progesterone — one pump of Estrogel Pro and one tablet of micronised progesterone.
Training, Sleep & Energy
Chest, Shoulders & Triceps
Bench press — 25 kg, 4 × 8
Incline dumbbell press — 7 kg each, 4 × 10
Shoulder press — 7 kg each, 4 × 10
Lateral raises — 5 kg each, 4 × 10
Front raises — 3 × 10
Triceps pushdowns — 15 kg, 4 × 10
Dead hangs — 2 × 15–30 seconds
Training Update
Strength seems to be improving little by little, which is encouraging. Recovery isn't always great, though, as it's an extremely busy period. Alongside work, I'm planning and organising a move, attending interviews and trying to get everything finalised with my employer, including some outstanding workplace matters and agreements/negotiations that are yet to be resolved, which have at times been quite unpleasant and stressful.
Progress is slow. I feel a little stuck at times, but that's okay. I'm reminding myself that progress takes time, and the important thing is to keep showing up. Given everything else going on, I'm happy to keep moving forward, even if progress is a little slower at the moment.
Hormones & Sleep
Continuing with my current hormone routine of Estrogel Pro and micronised progesterone. I'm keeping things consistent for now and avoiding any significant changes until this particularly busy period settles down. I tried again one Estrogel pump, so far ok. Still considering going back to my all schedule. But no changes, till I’m less busy.
Although I'm no longer waking during the night, I'm still getting considerably less sleep than I was over the last few months. Over the past few weeks, I've averaged around 6 hours or less per night. I can definitely feel the impact, particularly on recovery, energy levels and overall wellbeing. I'd ideally like to get closer to 7–8 hours consistently. I'm sure this will naturally improve over the next 2–3 weeks as things start to settle towards the end of the year.
Mood
Mood has been ok overall, although I can certainly feel the effects of having so much going on. Looking forward to a little more downtime, getting back into a better routine and having the opportunity to focus more on myself and my own wellbeing.
Nutrition
Meals this week included:
- Roast chicken and roast beef.
- Plenty of steak, mainly bone-in and porterhouse, as it's easy to prepare and the kids can cook it themselves. They've been cooking steaks, which has been great.
- Chicken curry.
Nutrition Update
I haven't been tracking consistently and have missed far too many days over the past few weeks to have an accurate picture of my numbers. I have, however, continued to make sure my protein intake stays as high as possible, allowing the rest of my nutrition to fall into place more intuitively, adjusting carbohydrates and fats according to appetite.
I'll get back into tracking in a few weeks, once things settle down a little. Weight has remained stable, although slightly lower than previously, sitting at around 51.4 kg. For now, keeping things simple, prioritising protein and staying consistent where possible is the priority.
Have a fantastic week, everyone!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Attachments
Last edited:
food champ sistaSunday, 8th November
Vitamins & Supplements
DIM, sulforaphane & calcium D-glucarate
Zinc carnosine — 75 mg
B complex — 3 times a week; B1
Omega-3 & vitamin D3 (5,000 IU)/K2
Magnesium glycinate & citrate
TUDCA & taurine
Digestive enzymes
Ginger/ACV + HCl with pepsin
Creatine — 10 g
Peptides & Hormones
Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday)
FemTest — 2.5 mg twice weekly (5 mg total per week)
Estrogel Pro and micronised progesterone — one pump of Estrogel Pro and one tablet of micronised progesterone.
Training, Sleep & Energy
Chest, Shoulders & Triceps
Bench press — 25 kg, 4 × 8
Incline dumbbell press — 7 kg each, 4 × 10
Shoulder press — 7 kg each, 4 × 10
Lateral raises — 5 kg each, 4 × 10
Front raises — 3 × 10
Triceps pushdowns — 15 kg, 4 × 10
Dead hangs — 2 × 15–30 seconds
Training Update
Strength seems to be improving little by little, which is encouraging. Recovery isn't always great, though, as it's an extremely busy period. Alongside work, I'm planning and organising a move, attending interviews and trying to get everything finalised with my employer, including some outstanding workplace matters and agreements/negotiations that are yet to be resolved, which have at times been quite unpleasant and stressful.
Progress is slow. I feel a little stuck at times, but that's okay. I'm reminding myself that progress takes time, and the important thing is to keep showing up. Given everything else going on, I'm happy to keep moving forward, even if progress is a little slower at the moment.
Hormones & Sleep
Continuing with my current hormone routine of Estrogel Pro and micronised progesterone. I'm keeping things consistent for now and avoiding any significant changes until this particularly busy period settles down. I tried again one Estrogel pump, so far ok. Still considering going back to my all schedule. But no changes, till I’m less busy.
Although I'm no longer waking during the night, I'm still getting considerably less sleep than I was over the last few months. Over the past few weeks, I've averaged around 6 hours or less per night. I can definitely feel the impact, particularly on recovery, energy levels and overall wellbeing. I'd ideally like to get closer to 7–8 hours consistently. I'm sure this will naturally improve over the next 2–3 weeks as things start to settle towards the end of the year.
Mood
Mood has been ok overall, although I can certainly feel the effects of having so much going on. Looking forward to a little more downtime, getting back into a better routine and having the opportunity to focus more on myself and my own wellbeing.
Nutrition
Meals this week included:
- Roast chicken and roast beef.
- Plenty of steak, mainly bone-in and porterhouse, as it's easy to prepare and the kids can cook it themselves. They've been cooking steaks, which has been great.
- Chicken curry.
Nutrition Update
I haven't been tracking consistently and have missed far too many days over the past few weeks to have an accurate picture of my numbers. I have, however, continued to make sure my protein intake stays as high as possible, allowing the rest of my nutrition to fall into place more intuitively, adjusting carbohydrates and fats according to appetite.
I'll get back into tracking in a few weeks, once things settle down a little. Weight has remained stable, although slightly lower than previously, sitting at around 51.4 kg. For now, keeping things simple, prioritising protein and staying consistent where possible is the priority.
Have a fantastic week, everyone!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek
Beautiful food porn right there, great stuffSunday, 8th November
Vitamins & Supplements
DIM, sulforaphane & calcium D-glucarate
Zinc carnosine — 75 mg
B complex — 3 times a week; B1
Omega-3 & vitamin D3 (5,000 IU)/K2
Magnesium glycinate & citrate
TUDCA & taurine
Digestive enzymes
Ginger/ACV + HCl with pepsin
Creatine — 10 g
Peptides & Hormones
Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday)
FemTest — 2.5 mg twice weekly (5 mg total per week)
Estrogel Pro and micronised progesterone — one pump of Estrogel Pro and one tablet of micronised progesterone.
Training, Sleep & Energy
Chest, Shoulders & Triceps
Bench press — 25 kg, 4 × 8
Incline dumbbell press — 7 kg each, 4 × 10
Shoulder press — 7 kg each, 4 × 10
Lateral raises — 5 kg each, 4 × 10
Front raises — 3 × 10
Triceps pushdowns — 15 kg, 4 × 10
Dead hangs — 2 × 15–30 seconds
Training Update
Strength seems to be improving little by little, which is encouraging. Recovery isn't always great, though, as it's an extremely busy period. Alongside work, I'm planning and organising a move, attending interviews and trying to get everything finalised with my employer, including some outstanding workplace matters and agreements/negotiations that are yet to be resolved, which have at times been quite unpleasant and stressful.
Progress is slow. I feel a little stuck at times, but that's okay. I'm reminding myself that progress takes time, and the important thing is to keep showing up. Given everything else going on, I'm happy to keep moving forward, even if progress is a little slower at the moment.
Hormones & Sleep
Continuing with my current hormone routine of Estrogel Pro and micronised progesterone. I'm keeping things consistent for now and avoiding any significant changes until this particularly busy period settles down. I tried again one Estrogel pump, so far ok. Still considering going back to my all schedule. But no changes, till I’m less busy.
Although I'm no longer waking during the night, I'm still getting considerably less sleep than I was over the last few months. Over the past few weeks, I've averaged around 6 hours or less per night. I can definitely feel the impact, particularly on recovery, energy levels and overall wellbeing. I'd ideally like to get closer to 7–8 hours consistently. I'm sure this will naturally improve over the next 2–3 weeks as things start to settle towards the end of the year.
Mood
Mood has been ok overall, although I can certainly feel the effects of having so much going on. Looking forward to a little more downtime, getting back into a better routine and having the opportunity to focus more on myself and my own wellbeing.
Nutrition
Meals this week included:
- Roast chicken and roast beef.
- Plenty of steak, mainly bone-in and porterhouse, as it's easy to prepare and the kids can cook it themselves. They've been cooking steaks, which has been great.
- Chicken curry.
Nutrition Update
I haven't been tracking consistently and have missed far too many days over the past few weeks to have an accurate picture of my numbers. I have, however, continued to make sure my protein intake stays as high as possible, allowing the rest of my nutrition to fall into place more intuitively, adjusting carbohydrates and fats according to appetite.
I'll get back into tracking in a few weeks, once things settle down a little. Weight has remained stable, although slightly lower than previously, sitting at around 51.4 kg. For now, keeping things simple, prioritising protein and staying consistent where possible is the priority.
Have a fantastic week, everyone!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Meals looking greatSunday, 8th November
Vitamins & Supplements
DIM, sulforaphane & calcium D-glucarate
Zinc carnosine — 75 mg
B complex — 3 times a week; B1
Omega-3 & vitamin D3 (5,000 IU)/K2
Magnesium glycinate & citrate
TUDCA & taurine
Digestive enzymes
Ginger/ACV + HCl with pepsin
Creatine — 10 g
Peptides & Hormones
Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday)
FemTest — 2.5 mg twice weekly (5 mg total per week)
Estrogel Pro and micronised progesterone — one pump of Estrogel Pro and one tablet of micronised progesterone.
Training, Sleep & Energy
Chest, Shoulders & Triceps
Bench press — 25 kg, 4 × 8
Incline dumbbell press — 7 kg each, 4 × 10
Shoulder press — 7 kg each, 4 × 10
Lateral raises — 5 kg each, 4 × 10
Front raises — 3 × 10
Triceps pushdowns — 15 kg, 4 × 10
Dead hangs — 2 × 15–30 seconds
Training Update
Strength seems to be improving little by little, which is encouraging. Recovery isn't always great, though, as it's an extremely busy period. Alongside work, I'm planning and organising a move, attending interviews and trying to get everything finalised with my employer, including some outstanding workplace matters and agreements/negotiations that are yet to be resolved, which have at times been quite unpleasant and stressful.
Progress is slow. I feel a little stuck at times, but that's okay. I'm reminding myself that progress takes time, and the important thing is to keep showing up. Given everything else going on, I'm happy to keep moving forward, even if progress is a little slower at the moment.
Hormones & Sleep
Continuing with my current hormone routine of Estrogel Pro and micronised progesterone. I'm keeping things consistent for now and avoiding any significant changes until this particularly busy period settles down. I tried again one Estrogel pump, so far ok. Still considering going back to my all schedule. But no changes, till I’m less busy.
Although I'm no longer waking during the night, I'm still getting considerably less sleep than I was over the last few months. Over the past few weeks, I've averaged around 6 hours or less per night. I can definitely feel the impact, particularly on recovery, energy levels and overall wellbeing. I'd ideally like to get closer to 7–8 hours consistently. I'm sure this will naturally improve over the next 2–3 weeks as things start to settle towards the end of the year.
Mood
Mood has been ok overall, although I can certainly feel the effects of having so much going on. Looking forward to a little more downtime, getting back into a better routine and having the opportunity to focus more on myself and my own wellbeing.
Nutrition
Meals this week included:
- Roast chicken and roast beef.
- Plenty of steak, mainly bone-in and porterhouse, as it's easy to prepare and the kids can cook it themselves. They've been cooking steaks, which has been great.
- Chicken curry.
Nutrition Update
I haven't been tracking consistently and have missed far too many days over the past few weeks to have an accurate picture of my numbers. I have, however, continued to make sure my protein intake stays as high as possible, allowing the rest of my nutrition to fall into place more intuitively, adjusting carbohydrates and fats according to appetite.
I'll get back into tracking in a few weeks, once things settle down a little. Weight has remained stable, although slightly lower than previously, sitting at around 51.4 kg. For now, keeping things simple, prioritising protein and staying consistent where possible is the priority.
Have a fantastic week, everyone!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Sunday, 8th November
Vitamins & Supplements
DIM, sulforaphane & calcium D-glucarate
Zinc carnosine — 75 mg
B complex — 3 times a week; B1
Omega-3 & vitamin D3 (5,000 IU)/K2
Magnesium glycinate & citrate
TUDCA & taurine
Digestive enzymes
Ginger/ACV + HCl with pepsin
Creatine — 10 g
Peptides & Hormones
Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday)
FemTest — 2.5 mg twice weekly (5 mg total per week)
Estrogel Pro and micronised progesterone — one pump of Estrogel Pro and one tablet of micronised progesterone.
Training, Sleep & Energy
Chest, Shoulders & Triceps
Bench press — 25 kg, 4 × 8
Incline dumbbell press — 7 kg each, 4 × 10
Shoulder press — 7 kg each, 4 × 10
Lateral raises — 5 kg each, 4 × 10
Front raises — 3 × 10
Triceps pushdowns — 15 kg, 4 × 10
Dead hangs — 2 × 15–30 seconds
Training Update
Strength seems to be improving little by little, which is encouraging. Recovery isn't always great, though, as it's an extremely busy period. Alongside work, I'm planning and organising a move, attending interviews and trying to get everything finalised with my employer, including some outstanding workplace matters and agreements/negotiations that are yet to be resolved, which have at times been quite unpleasant and stressful.
Progress is slow. I feel a little stuck at times, but that's okay. I'm reminding myself that progress takes time, and the important thing is to keep showing up. Given everything else going on, I'm happy to keep moving forward, even if progress is a little slower at the moment.
Hormones & Sleep
Continuing with my current hormone routine of Estrogel Pro and micronised progesterone. I'm keeping things consistent for now and avoiding any significant changes until this particularly busy period settles down. I tried again one Estrogel pump, so far ok. Still considering going back to my all schedule. But no changes, till I’m less busy.
Although I'm no longer waking during the night, I'm still getting considerably less sleep than I was over the last few months. Over the past few weeks, I've averaged around 6 hours or less per night. I can definitely feel the impact, particularly on recovery, energy levels and overall wellbeing. I'd ideally like to get closer to 7–8 hours consistently. I'm sure this will naturally improve over the next 2–3 weeks as things start to settle towards the end of the year.
Mood
Mood has been ok overall, although I can certainly feel the effects of having so much going on. Looking forward to a little more downtime, getting back into a better routine and having the opportunity to focus more on myself and my own wellbeing.
Nutrition
Meals this week included:
- Roast chicken and roast beef.
- Plenty of steak, mainly bone-in and porterhouse, as it's easy to prepare and the kids can cook it themselves. They've been cooking steaks, which has been great.
- Chicken curry.
Nutrition Update
I haven't been tracking consistently and have missed far too many days over the past few weeks to have an accurate picture of my numbers. I have, however, continued to make sure my protein intake stays as high as possible, allowing the rest of my nutrition to fall into place more intuitively, adjusting carbohydrates and fats according to appetite.
I'll get back into tracking in a few weeks, once things settle down a little. Weight has remained stable, although slightly lower than previously, sitting at around 51.4 kg. For now, keeping things simple, prioritising protein and staying consistent where possible is the priority.
Have a fantastic week, everyone!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Flat out busy and still showing up, that's the whole game sister
Saturday, 14th November
Vitamins & Supplements
Peptides & Hormones
Training
I've also introduced 10 minutes on the stationary bike after training on two days this week, just to add a little extra cardio and work on cardiovascular fitness without making my sessions too long.
I'm keeping things manageable and focusing on consistency and recovery. I'm also trying to pay attention to how I feel between sessions rather than just focusing on the weights and numbers.
Sleep & Mood
Sleep has been going much better this week, which has been a welcome improvement.
Some of the ongoing work-related issues have also finally been formally addressed from an employment perspective. Although the process hasn't been particularly comfortable, having things acknowledged and addressed through the appropriate channels has brought some relief.
Outside work, I'm trying to maintain a good balance and make time for family, training and other interests. I'm looking forward to having a clearer direction for next year and hopefully a little less uncertainty.
Nutrition
Nutrition has been fairly consistent this week. I haven't had as much time to cook or experiment with new meals, so I've mostly stuck with familiar foods. I'm happy with the consistency.
I'd like to introduce a little more variety into my meals when I have more time, particularly trying some new recipes and different protein sources. I'm also keen to experiment with some Mediterranean-style meals and seafood.
Meals this week included:
I have a function to attend tonight, so I'm looking forward to trying some different foods. I enjoy what I normally eat, but it's nice to have a change and try different desserts and meals from time to time.
It's been a fairly busy week, so I'm looking forward to enjoying the weekend and spending some time with family. I'm also trying to make room for things that aren't work or training, whether that's catching up with people, enjoying a good meal or simply having some downtime.
My main focus for next week is to keep training consistently, maintain the improvements in sleep and digestion, and continue working towards a better balance between work, family and personal goals.
I hope everyone has a fantastic week!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Vitamins & Supplements
- DIM, sulforaphane & calcium D-glucarate
- Zinc carnosine — 75 mg
- B complex — 3 times a week; B1
- Omega-3 & vitamin D3 (5,000 IU)/K2
- Magnesium glycinate & citrate
- TUDCA & taurine
- Digestive enzymes
- Ginger/ACV + HCl with pepsin
- Creatine — 10 g
- Probiotics - sodium butyrate & Saccharomyces boulardii
Peptides & Hormones
- Retatrutide @ZenithHealth — 0.7 mg once weekly (Sunday)
- FemTest — 2.5 mg twice weekly (5 mg total per week)
- 1 tablet of micronised progesterone (Progest-E)
Training
- Lat pulldown — 20 kg, 4x10; 1x10 at 25 kg
- Seated cable row — 25 kg, 5 x 12
- Face pulls — 15 kg, 5 x 10–12
- Biceps curls — 5 kg each hand, 4x10
- Hammer curls — 6 kg each hand, 3×8–10
- Dead hangs — 2×30 sec
- 10 min bike
I've also introduced 10 minutes on the stationary bike after training on two days this week, just to add a little extra cardio and work on cardiovascular fitness without making my sessions too long.
I'm keeping things manageable and focusing on consistency and recovery. I'm also trying to pay attention to how I feel between sessions rather than just focusing on the weights and numbers.
Sleep & Mood
Sleep has been going much better this week, which has been a welcome improvement.
Some of the ongoing work-related issues have also finally been formally addressed from an employment perspective. Although the process hasn't been particularly comfortable, having things acknowledged and addressed through the appropriate channels has brought some relief.
Outside work, I'm trying to maintain a good balance and make time for family, training and other interests. I'm looking forward to having a clearer direction for next year and hopefully a little less uncertainty.
Nutrition
Nutrition has been fairly consistent this week. I haven't had as much time to cook or experiment with new meals, so I've mostly stuck with familiar foods. I'm happy with the consistency.
I'd like to introduce a little more variety into my meals when I have more time, particularly trying some new recipes and different protein sources. I'm also keen to experiment with some Mediterranean-style meals and seafood.
Meals this week included:
- Steak (again)
- Lamb roast
- Chicken with mashed potatoes
- Pumpkin and risotto
I have a function to attend tonight, so I'm looking forward to trying some different foods. I enjoy what I normally eat, but it's nice to have a change and try different desserts and meals from time to time.
It's been a fairly busy week, so I'm looking forward to enjoying the weekend and spending some time with family. I'm also trying to make room for things that aren't work or training, whether that's catching up with people, enjoying a good meal or simply having some downtime.
My main focus for next week is to keep training consistently, maintain the improvements in sleep and digestion, and continue working towards a better balance between work, family and personal goals.
I hope everyone has a fantastic week!
ZenithHealth
Use code #HazelNorth for 15% off ZenithHealth products.
ZenithHealth EliteFitness Thread:
https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Attachments
I think your approach to prioritising muscle preservation, bone density, and long-term health is sensible, especially during perimenopause. Progressive strength training, adequate protein, creatine, and proper recovery can make a big difference. I'd be particularly interested in seeing how your new training plan progresses. I'd also be cautious with retatrutide and the peptide combinations, as long-term safety data are still limited. Hopefully, your upcoming blood work provides some useful insights into your energy levels, hormones, and overall health.Introduccion
Hello everyone! I’m a mature woman focused on preserving my muscle mass and bone density, becoming stronger, and supporting my overall health and longevity as I get older.
Background
I have exercised consistently throughout my adult life and followed a healthy diet. My weight remained very lean and stable, ranging between 48 and 52 kg, until around the age of 45, when I gradually began accumulating fat around my midsection despite remaining disciplined with both nutrition and exercise.
During all my pregnancies I lost weight due to hyperemesis gravidarum and complications which required complete bed rest during the final months. As a result, I lost a considerable amount of muscle mass. Since then, maintaining lean muscle has become just as important to me as maintaining a healthy weight.
I started a very low dose of Retatrutide in mid-November at approximately 56 kg (1 mg weekly) with the aim of improving insulin sensitivity and reducing visceral fat. My weight has been stable at around 51–53 kg for the last six months. I am not trying to become extremely lean or muscular. The goal was to fit again in my clothes while preserving muscle.
Age: 50
Height: 165 cm
Weight: 52.6kg. I don't have a specific weight goal. My weight has been stable at 51–53 kg for the last six months.
Current Goals
Nutrition
- Maintain gastrointestinal comfort and overall digestive health. This is a major priority for me.
- Increase my energy levels and bone density as I age.
- Maintain a lean physique, particularly around my midsection, and ideally increase lean muscle mass if my energy levels and schedule allow, while keeping it sustainable.
- Establish a good sleep hygiene routine and better manage work-related stress.
I don’t follow a specific diet. Around 20 years ago, I completed an elimination diet to identify the foods that triggered gastrointestinal pain. Since then, I have mostly eaten foods that I know agree with my body.
About 15 years ago, when I was trying to rebuild the muscle I had lost, I tracked my macronutrients consistently for several years. It worked very well, but I found it too time-consuming to maintain long term, and my weight did not concern me, so I stopped. Still, my approach was to prioritise eating enough high-quality, then adjust my carbohydrate and fat intake according to my appetite, activity level, and preferences.
More recently, following feedback, I have started tracking again to make sure I am eating enough to support my goals.
Changes I’ve Noticed Over the Last Few Years — Perimenopause
Current Plan
- A progressive increase in fat around my waist that did not respond to eating less or exercising more.
- Increasing fatigue, making it difficult to train with adequate intensity.
- Disturbed sleep, often waking in the middle of the night and being unable to fall back asleep unless I have a light snack.
- A reduced tolerance for carbohydrates, despite having tolerated them very well throughout my life.
- Slower recovery from training and a greater tendency to develop small injuries that I never experienced before.
Retatrutide: Started in November at 1 mg weekly. By January, my midsection had improved significantly. My weight was stable, so I reduced my dose to 0.5–0.7 mg weekly.
MOTS-C: 2.5 mg, 3 times a week, to support my workouts and overall performance.
I have never considered myself a particularly strong woman, so one of my goals is to gradually become stronger and improve my physical capacity.
Previous peptides @ZenithHealth used with good results:
- Ipamorelin – primarily to support sleep and recovery.
- BPC-157 – used when needed to support recovery and gut health.
- Selank – only during periods of high work-related stress, not on a regular basis.
- GHK-Cu
Training
Strength training: For most of my life, I have worked out at home using weights that felt challenging, but I didn’t really have a specific goal or much of a structured plan.
My next goal is to gradually improve my strength and increase the intensity of my workouts. Following some advice I received, about three weeks ago I started a more tailored training plan with the goal of progressively increasing the weight over time.
Cardio: None currently. I’m on my feet and moving for most of the day, so I don’t feel the need for additional structured cardio other than walking my pets.
Diet
- High-protein diet.
- Moderate to high carbohydrate intake, as I generally perform and feel better with adequate carbohydrates.
- Moderate to lower fat intake, as higher-fat meals tend to aggravate my gastrointestinal symptoms and often cause pain.
Vitamins & Supplements
Current supplements include:
- Oestrogen and progesterone cream
- Calcium D-glucarate, DIM and sulforaphane to support healthy oestrogen metabolism and clearance
- Zinc carnosine
- Vitamin B complex
- Omega-3 & Vitamin D3 + K2
- Magnesium glycinate
- TUDCA
- 5–10 g creatine
- Electrolytes
- Probiotics and psyllium husk
I am due for some blood work and am hoping to have it done next week.
Since perimenopause started, my sleep hasn’t been great, so I’m currently working on establishing a healthier routine and exploring different strategies to improve it, including reading up on what’s out there at www.usapeptidedepot.com so I can bring questions to my doctor. I also use orange-tinted glasses in the evening.
Over the next few days, I’ll share examples of my current training split and a typical day of eating.
Thanks in advance for all the feedback. I’ve learned so much from listening to and learning from others here, and I really appreciate everyone sharing their experiences.
