Moving Through Menopause: How to Stay Strong, Healthy, and Energized
Recently, I had the privilege of joining Philippa on her podcast, Moving Through Menopause, where we discussed a topic that affects so many women: menopause-related weight gain and how nutrition and fitness can support health through this life stage. If you missed the episode, here’s a quick rundown of what we talked about and some actionable tips to take with you.
The Myth of a Slowing Metabolism
One of the biggest misconceptions I encounter is the belief that metabolism slows dramatically as we age. Here’s the truth: your metabolic rate doesn’t actually drop as much as people think. What changes is lifestyle—less physical activity, decreased muscle mass, and altered eating habits. These factors can all reduce the energy your body burns daily. The good news? You have more control over these variables than you might realize.
Resistance training and maintaining muscle mass are key. Muscle is like an engine for your metabolism—it drives energy use even at rest. The more muscle you maintain, the more resilient your metabolism stays as you age.
Protein: The Unsung Hero
Protein becomes even more critical as we get older. Despite outdated dietary guidelines that suggest eating less protein after 50, our bodies actually need more of it. Why? To combat age-related muscle loss (sarcopenia) and to support bone density. Aiming for 1.4–1.8 grams of protein per kilogram of body weight daily can make a big difference in maintaining strength and overall health.
Small Steps Lead to Big Changes
If you’re feeling overwhelmed about making changes, start small. Here’s one simple tip from my TEDx talk: try the “apple test.” The next time you’re reaching for a snack, ask yourself, “Would I eat an apple right now?” If the answer is yes, you’re likely experiencing real hunger. If the answer is no, you might be dealing with a craving or emotional eating. Recognizing this difference can transform how you approach food.
Calories In, Calories Out—But With Nuance
Weight loss can be boiled down to a simple concept: calories in vs. calories out. But it’s not that straightforward in practice. Factors like portion control, hidden calories, and food quality matter. While tracking your intake can help, don’t forget to prioritize nutrient-dense, whole foods—think lean proteins, fruits, vegetables, and whole grains.
Health is a Verb
One of the most powerful takeaways from our conversation was this: health isn’t just a state of being; it’s a decision and a daily practice. It’s about showing up for yourself, making mindful choices, and embracing small, sustainable steps. Whether it’s focusing on whole foods, increasing your protein intake, or starting a strength training routine, every action adds up.
If you’re ready to take the first step, remember it doesn’t have to be perfect. Just start. Whether it’s adding one extra serving of vegetables to your plate or committing to a 15-minute walk, consistency is what drives change.
Let’s commit to building stronger, healthier lives—at any stage of life.
Have questions about how to make this work for you? Let’s chat in the comments!
