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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:
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:
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:
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:
4. Support Your Metabolism with Smart Fats Healthy fats play a crucial role in hormone production and satiety. Include:
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:
7. Move More Throughout the Day In addition to strength training, daily movement matters. Find ways to incorporate activity:
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. Click below to book your consult with Andrea and start feeling like yourself again!
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Let’s be real. Sometimes you’re actually hungry. Sometimes you just think you are because you’re bored, stressed, or avoiding that one thing you don’t want to do. Learning to tell the difference? That’s the game changer. And if no one has told you before, I’ll say it now: your body is talking to you all the time. The question is, are you listening?
Physical Hunger vs. Emotional Eating Hunger isn’t just about an empty stomach. It’s your body’s way of saying, Hey, I need fuel. But emotional eating? That’s a whole different story. Here’s how to tell which is which. Signs of Physical Hunger:
Before you reach for a snack, pause. Ask yourself:
Practical Hunger Hacks Because sometimes, you just need some tools to make this whole “listening to your body” thing a little easier. Try these:
Listen, eating isn’t the enemy. Your body needs food. But the goal is to fuel yourself in a way that makes you feel good—physically, mentally, and emotionally. If you’re hungry, eat. Give yourself something nourishing. And if you do eat for comfort sometimes? You’re human. The goal isn’t to be perfect, but consistent in eating whole foods and to be aware and intentional of those foods. Your body knows what it needs. You just have to learn how to listen. Need help decoding your body’s hunger signals? That’s what I’m here for. AGC Fitness & Nutrition is all about real talk, real food, and real results. Let’s figure this out together. - Andrea Chickpeas otherwise known as garbanzo beans have a delicious nutlike taste. It can be used in hummous, falafel and curries. Chickpeas are a very good source of fibre, folic acid and manganese. As well as a source of protein. Here's a delicious spring salad for you to enjoy as a main for 2 people or a side salad for 4 people. INGREDIENTS For Crispy Chickpeas 1 can (400g) chickpeas, drained, rinsed and dried 2 Tbsp organic Grapeseed oil or Olive Oil For Salad Dressing 3Tbsp organic Grapeseed oil 2 Tbsp apple cider vinegar 1 garlic clove minced 1 tsp of dijon mustart salt and pepper to taste For the Salad 4 cups mixed organic salad greens (for example: arugala, spinach and baby kale) 1 organic cucumber sliced 1 cup organic cherry tomatoes, halved 1/4 cup organic red onion, thinkly sliced 1/4 cup feta cheese ( l like to use sheep feta) organic dill and sunflower seeds for garnish INSTRUCTIONS 1) Preheat your oven to 425 degrees F 2) Toss chickpeas in 2 Tbsp of grapeseed oil or olive oil, salt and pepper. Spread them out in a single layer on a baking sheet and roast for 20-30 minutes or until golden and crispy. 3) Set aside to cool. 4) In a small bowl, whisk together 3 Tbsp of grapeseed or olive oil, apple cider vinegar, minced organic garlic and dijon mustard. Season with salt and pepper. Set aside. 5) In a large bowl, combine the organic salad greens, cucumber, cherry tomatoes and red onion. Toss with vinegrette. 6) Top with crispy chickpeas, feta cheese, organic dill and sunflower seeds. Enjoy! This recipe is from the Ambrosia's recipe calendar 2024. Kale is packed with antioxidants and contains powerful phytochemicals that help protect against cancer. Kale is low in calories but high in calcium, iron and vitamins A, C and K. 2 cups of Kale contain about 4 grams of protein and 3 grams of fibre. Serves 4 as a side salad. SALAD INGREDIENTS Bunch of green ( or red) kale chopped, spines removed. (if possible organic kale) Pine nuts OPTIONAL INGREDIENTS Fresh grated parmesan Fresh avocado slices Cubes of cooked squash Boiled egg or fried egg DRESSING INGREDIENTS 1/2 cup of Olive Oil 1/4 cup red wine vinegar 2 cloves of garlic minced Finely chopped sun dried tomatoes Make the dressing first so it can marinate. Then put all the salad ingredients in a large bowl and add the dressing. Enjoy! Check out my website blog for more tips and recipes. Check out my website blog for more tips and recipes.
Winter makes me want to cook soups or stews and have hot foods. Try this delicious lentil soup recipe. Lentil Soup by Norene Gilletz This recipe yields 8-10 servings ( if that's too much for you freeze half of it for another meal.) It freezes well for up to 4 months. I changed the recipe a little bit from the original recipe. Lentils are high in fibre, and protein and low in calories and fat. Lentils have B vitamins and potassium. Enjoy this tasty soup! Ingredients 2 cups dried red lentils 2/3 cup rice (basmati or long-grain) 2 Tbsp Olive Oil 2 large onions, chopped 2 Cloves garlic (about 2tsp minced) 12 cups of chicken or vegetable broth plus 2 cups of water 1 TBsp of ground cumin 1 tsp salt ( to taste) 1/2 tsp freshly ground black pepper 1 TBsp lemon juice (preferably fresh) 1/4 cup minced fresh parsley or 1 Tbsp dried Instructions 1) Rinse the lentils and rice in a strainer. Drain well and set aside. 2) Heat the oil in a large soup pot on medium heat. Add the onions and garlic, sauté until golden, about 5 minutes. Add the broth and water, cumin, lentils and rice. Bring to a boil. Reduce heat, cover partially and simmer for 20-25minutes, stirring occasionally. Add the salt and pepper, lemon juice, and parsley. If too thick, thin with a little water. 3)Add broth to the pot and bring to a gentle boil. Cover pot from heat and let soup cool slightly. 4) Using either a canister blender or stick blender, puree soup until completely smooth. 5)Return soup to pot and rehear on medium. Stir in 35% cream, if using. Season to taste with salt and pepper. Enjoy as a great starter to a dinner, a light lunch or even a healthy snack. Serves 4-6. Your Health Tip for the week is to do Pranayama (breathing exercises).
It's a Yogic technique that can bring you a sense of calm and peace. With all that's going on here in Toronto and in the world with the corona virus you can do this every morning or evening or when you need to calm yourself. There are many types of Pranayama this is just one type. It's called; Stair Step breathing. Take short sips of breath through your nose, as you do expand your belly, ribs, and chest climbing these steps up at the top pause 4 counts. Soften the ribcage as you exhale thru the nose, step down. ( if you have a big yawn or sigh go ahead and do that). Repeat 5x Send me an email or message and let me know how it goes. Credit to Elise Burton Ingredients 1Tbsp Olive Oil 1Tbsp Butter 1 Butternut Squash, peeled, seeded & cubed 1 Medium onion, chopped 1tsp Curry Powder 1tsp Brown sugar 1/4 tsp Cayenne Pepper 1/4tsp Nutmeg 4cups Chicken or Vegetable Broth 1/4 35% cream (optional) Salt and pepper to taste Instructions 1) In soup pot, heat oil and butter over medium-high heat. Add in squash, apple, and onion. Season with a pinch of salt and a little pepper. Cook for 5 to 10minutes until squash and apple begin to soften and onion becomes translucent. 2) Add curry powder , brown sugar, cayenne pepper and nutmeg to pot and gently toss with squash mixture. Cook for another 2 to 3 minutes to toast spices. 3)Add broth to the pot and bring to a gentle boil. Cover pot from heat and let soup cool slightly. 4) Using either a canister blender or stick blender, puree soup until completely smooth. 5)Return soup to pot and rehear on medium. Stir in 35% cream, if using. Season to taste with salt and pepper. Enjoy as a great starter to a dinner, a light lunch or even a healthy snack. Serves 4-6. Summer Strawberry Rhubarb Crisp
by Holly Nilsson Ingredients 3 cups of Rhubarb cut into 1/2" 3 cups of sliced strawberries 1/3 cup plus 3 Tbsp all purpose flour ( could us almond flour) 2/3 cup of sugar 1/2 teaspoon cinnamon Topping 3/4 cup rolled oats ( could use whole grain) 3/4 cup of brown sugar 6 Tbsp flour (could use almond flour) 1/2 tsp cinnamon 6 Tbsp butter ( if vegan can use coconut oil 3-4 tbsp) Instructions 1)Preheat oven to 375 degrees F 2) Wash and rinse rhubarb and cut into 1/2" pieces 3)Toss rhubarb with flour, sugar and cinnamon. Place in a 2qt baking dish. 4)In a separate bowl, combine topping ingredients with a fork or pastry blender. Sprinkle over strawberry/rhubarb mixture. 5) Bake for 35 min. or until topping is golden. 6)Cool 5-10 min before serving. Top with ice cream or cream if you wish. Enjoy! 1) Eat lots of fruits and vegetables
Citrus fruits such as oranges, lemons, limes and grapefruits have high concentrations of Vitamin C (your body doesn't store vitamin C so you need to consume some every day). 2) Do physical activity, exercise regularly Going on walks. Do fitness classes, yoga, gardening, dancing and more. Exercise moderately 5-6 days per week. Exercise helps produce more of the blood cells that attack bacterial invaders therefore leading to less colds and sore throats compared to people who don't exercise. 3) Sleep 7-9 hours a night Getting 7-9 hours a night Having a sleep schedule will help, try to turn off your screens 1 hour before sleep, and keep your bedroom as dark as possible when your going to sleep. 4) Don't smoke Smoking cigarettes, vaping, etc. They contain so many chemicals and you don't want them in your body. Not to mention affecting your lungs and can cause fatal diseases such as pneumonia, emphysema, and lung cancer. 5) Laugh more Laughter can boost your immune system as well as your mood. Try laughter yoga Watch a comedy Joke around with your friends 1) Be in the moment
3) Proper Alignment
4) Challenge Yourself
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AuthorAndrea Gilbert-Clark shares her fitness and wellness tips to help you fulfill your full potential. Archives
November 2025
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