Ladies, we need to talk about metabolism. You know, that thing that used to let us eat a whole pizza in our 20s and still fit into our jeans? Fast-forward to perimenopause, menopause, and postmenopause, and suddenly, our metabolism is about as sluggish as a teenager waking up for school. If you feel like your body is storing fat like it’s preparing for a global famine, you’re not alone.
The Not-So-Fun Science of Metabolism and Menopause
Metabolism naturally slows with age, but menopause gives it an extra kick in the gut. Studies show that women can experience a decrease in resting metabolic rate as they age. Hormonal changes also play a role. Estrogen has a hand in regulating metabolism, and as levels drop during menopause, so does our metabolic efficiency. The result? Weight gain, particularly around the belly, and a frustrating inability to lose it.
But fear not! Before you resign yourself to a wardrobe full of elastic waistbands, let’s talk about ways to rev up your metabolism and take back control.
1. Pump Up the Protein
If you’re still eating like you did in your 30s, it’s time for a menu makeover. Increasing protein intake can give your metabolism a boost by increasing thermogenesis (calories burned during digestion). Research suggests higher protein intake is associated with better muscle mass maintenance in post-menopausal women.
Menopause Hack: Aim for 25-30 grams of protein per meal. Think Greek yogurt, cottage cheese, eggs, lean meats, fish, tofu, or legumes. I’ve been eating so much fish that I’m convinced I have gills—just waiting for my fins to sprout any day now! Protein helps preserve muscle mass, keeps me full longer, and helps me avoid that 10 p.m. sweet craving.
2. Strength Training is Your Best Friend
Lifting weights is not just for bodybuilders. Resistance training is one of the most effective ways to combat muscle loss, which naturally occurs with age. More muscle means a higher resting metabolic rate, which means more calories burned even while binge-watching your favorite show.
A study found that postmenopausal women who engaged in regular strength training experienced greater fat loss and improved muscle mass compared to those who focused solely on aerobic exercise.
Menopause Hack: Start with two to three strength training sessions a week. No need to deadlift your coffee table—lifting moderate weights and resistance bands will do the trick.
3. Get Moving (In Short Bursts)
You don’t have to run a marathon to rev up your metabolism. High-intensity interval training (HIIT) is one of the best ways to burn fat and increase metabolic rate, even after you’ve stopped working out. Research indicates that HIIT can effectively decrease body weight and fat mass in women.
Menopause Hack: If HIIT sounds like too much, start small. Try 30-second bursts of fast walking or jogging followed by 1-minute recovery. Even short, intense movement can keep your metabolism humming.
4. Prioritize Sleep (Yes, Really!)
Sleep and metabolism go hand in hand. Sleep deprivation can negatively affect metabolism and increase hunger hormones. If you are experiencing night sweats, sleep can be tough. Get thee to a menopause specialist and get those night sweats tamed. Reducing night sweats is not just important for sleep, but they can negatively affect your heart. Read more about that here.
Menopause Hack: Create a sleep-friendly environment. Keep your room cool, avoid screens before bed, and consider a magnesium supplement, which can help with relaxation and sleep quality.
5. Hydrate Like a Pro
Dehydration slows down metabolism and can increase cravings. Staying hydrated is essential for optimal metabolic function.
Menopause Hack: Start your morning with a glass of water and keep a bottle handy throughout the day. If plain water bores you, add a splash of lemon or cucumber.
6. Consider Hormone Therapy (HT)
Hormone therapy (HT) isn’t just for hot flashes—it may also have metabolic benefits. Some research suggests that estrogen therapy can help redistribute body fat, improve insulin sensitivity, and even mitigate some of menopause’s metabolic slowdowns.
Menopause Hack: Discuss with your menopause specialist whether HT is suitable for you.
7. Don’t Fear Healthy Fats
Gone are the days of fearing fat. Healthy fats, like those found in avocados, nuts, olive oil, and fatty fish, can actually help boost metabolism and keep you satiated. Eating plans rich in monounsaturated fats have been associated with improved metabolic health.
Menopause Hack: Add a handful of nuts to your snack routine. I add a drizzle of olive oil over my salad. It’s yummy! Your body (and taste buds) will thank you.
8. Spice Things Up
Capsaicin, the compound that gives chili peppers their heat, has been shown to increase metabolism. Consuming spicy foods can increase energy expenditure and fat oxidation.
Menopause Hack: Sprinkle some chili flakes on your meals or add a little cayenne to your morning smoothie for a metabolism kick.
Final Thoughts
Menopause may try to slow your metabolism, but you don’t have to let it win. With the right mix of nutrition, exercise, sleep, and hydration, you can keep your metabolism fired up and your energy levels high. Remember, it’s not about being the weight you were at 25—it’s about feeling strong, confident, and in control of your health.
Stay fearless, fabulous, and informed!
Note: Always consult with a menopause specialist before making significant changes to your diet, exercise, or hormone therapy regimen.
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