Menopause and Metabolism: Why Your Body Feels Different and How to Adapt

If you’ve noticed your body reacting differently to food, exercise, and even stress as you move through perimenopause and menopause, you’re not imagining it. The hormonal shifts during this phase of life can significantly impact metabolism, making weight management, energy levels, and muscle maintenance feel like an uphill battle. But here’s the good news: your body isn’t working against you—you just need a new approach to support it.

How Menopause Affects Metabolism
Metabolism is your body’s process of converting food into energy. During menopause, several changes can slow things down:

• Lower estrogen levels can lead to increased fat storage, especially around the midsection.
• Muscle loss (sarcopenia) becomes more common, which can reduce calorie-burning capacity.
• Insulin resistance may increase, making it easier to gain weight and harder to process carbohydrates efficiently.
• Thyroid function shifts, which can further impact metabolic rate and energy levels.

The result? You might feel like your old eating and exercise habits aren’t working anymore. But instead of feeling frustrated, it’s time to adapt.

How to Support Your Metabolism During Menopause

1. Prioritize Strength Training
Muscle is metabolically active tissue, meaning the more muscle you have, the more calories you burn, even at rest! Strength training helps:

• Preserve and build muscle mass.
• Boost metabolism.
• Improve bone density, reducing the risk of osteoporosis.

Incorporate resistance exercises at least 2-3 times per week using weights, resistance bands, or bodyweight movements like squats, lunges, and push-ups.

2. Embrace Protein for Muscle and Metabolic Health
Protein is essential for muscle maintenance and satiety. Aim for 20-30g of protein per meal from sources like:

• Lean meats (100g - of chicken breast is 30g of protein; fish such as haddock is 20g of protein; turkey breast is 32g of protein)
• Eggs (2 is 18g of protein)
• Greek yogurt (100g is 10g of protein)
• Plant-based proteins like lentils, beans, or tofu (100g of red lentils is 9.2g of protein and 1 cup of soy milk is 12g of protein)

Spreading protein intake evenly throughout the day can help your body efficiently use it for muscle repair and metabolism support.

3. Balance Your Carbs for Blood Sugar Control
With increased insulin resistance, refined carbs can lead to energy crashes and weight gain. Instead of cutting carbs completely, focus on high-fiber, nutrient-dense options like:

• Whole grains (quinoa, brown rice, oats)
• Vegetables
• Legumes
• Berries, apples, pears

Pairing carbs with protein and healthy fats helps prevent blood sugar spikes and keeps energy levels steady.

4. Support Your Metabolism with Smart Fats
Healthy fats play a crucial role in hormone production and satiety. Include:

• Avocados 🥑
• Nuts & seeds (chia, flax, walnuts)
• Olive oil
• Fatty fish (salmon, mackerel, sardines)

Avoid highly processed oils and trans fats, which can contribute to inflammation and metabolic slowdowns.

5. Stay Hydrated
Dehydration can slow metabolism and increase fatigue. Aim for at least 8 cups (2L) of water per day, and consider herbal teas or infused water if plain water feels boring.

6. Manage Stress and Prioritize Sleep
Cortisol, your body’s stress hormone, can make weight gain (especially around the belly) more likely. Combat this by:

• Practicing deep breathing or meditation 🧘‍♀️
• Getting 7-9 hours of quality sleep
• Setting boundaries around work and personal time

A well-rested body functions more efficiently and is better at regulating metabolism.

7. Move More Throughout the Day
In addition to strength training, daily movement matters. Find ways to incorporate activity:

• Walking after meals 🚶‍♀️
• Taking the stairs
• Yoga or pilates in the morning
• Standing and stretching at your desk

Regular movement helps regulate blood sugar and keeps metabolism humming.

Final Thoughts
Menopause doesn’t mean your metabolism is doomed. It just means you need to work with your body differently. By prioritizing muscle-building exercises, eating in a way that supports hormonal balance, and managing stress, you can maintain energy, strength, and vitality through every stage of life. Your body is still powerful! It just needs a new plan. You’ve got this. 💪
Get Expert Guidance from Andrea

Navigating these changes on your own can feel overwhelming, but you don’t have to do it alone. Andrea Gilbert-Clark of AGC Fitness specializes in helping women adapt to their changing metabolism with customized strength training, nutrition strategies, and metabolic balance coaching. If you're ready to feel stronger, more energized, and more in control of your body, book a free 30-minute consultation with Andrea today. Together, you can create a plan that works for you and supports your long-term health and confidence.
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