If you’ve hit your 40s or 50s and feel like your metabolism has hit the brakes, you’re not alone. Menopause brings hormonal changes that can slow fat burning, increase belly fat storage, and zap your energy. But here’s the good news—you can reignite your metabolism and start feeling strong, lean, and energized again. Let’s dive into exactly how to do it!
1. Strength Training: Your Metabolism’s Best Friend
Muscle is your metabolic powerhouse! As estrogen declines, women lose muscle mass, which slows calorie burn. The fix? Strength training 3-5 times per week. Lifting weights helps:
Preserve and build lean muscle (which keeps your metabolism fired up)
Improve insulin sensitivity, reducing belly fat storage
Strengthen bones and prevent osteoporosis
Start Here: Focus on full-body workouts using resistance bands, dumbbells, or bodyweight exercises like squats, lunges, and push-ups. My Fit n Fast Strength Program is 20 Minutes a day 5 Days a Week for the Whole Body!
2. Prioritize Protein for Fat Loss & Muscle Maintenance
Protein isn’t just for bodybuilders—it’s essential for menopausal women! Eating 20-30g of protein per meal helps:
Boost metabolism by increasing the thermic effect of food (your body burns more calories digesting protein)
Reduce cravings and keep you feeling full longer
Support muscle retention as estrogen declines
Try This: Add lean proteins like eggs, chicken, fish, tofu, Greek yogurt, or a high-quality protein shake to each meal. Learn Your Perfect Calories & Protein/Carb/Fat Breakdown in my Foods for Fat Loss Macros Masterclass!
3. Balance Hormones with Smart Nutrition
Menopause increases insulin resistance, meaning your body stores fat more easily. Keep blood sugar stable by:
Reducing processed carbs and sugar
Eating fiber-rich foods (leafy greens, berries, chia seeds)
Prioritizing healthy fats (avocados, nuts, olive oil)
Pro Tip: Eating at regular intervals throughout the day will help maintain blood sugar regulation. Learn why that's important for menopausal women and get the perfect nutrition plan for this in my Menopausal Metabolism Reboot Program!
4. Reduce Stress & Get Quality Sleep
High cortisol levels (caused by stress and lack of sleep) encourage fat storage, especially around the belly. Combat this by:
Prioritizing 7-9 hours of sleep per night
Practicing stress-reducing activities like yoga, meditation, or deep breathing
Taking magnesium or adaptogenic herbs like ashwagandha to support relaxation
Pro Tip: Learning and Practicing Good Sleep Hygiene can be life changing! Get the best Sleep Coaching here in my Sleep Mastery Workshop!
5. Support Your Gut for Better Digestion & Fat Loss
A sluggish gut slows metabolism and causes bloating. Optimize digestion by:
Taking a high-quality probiotic
Drinking plenty of water (at least half your body weight in ounces daily)
Avoiding inflammatory foods that trigger bloating (gluten, dairy, processed sugars)
6. Supplement Wisely
Natural supplements can help bridge the gap in nutrition and hormone balance. Consider:
Protein Powder – For muscle support and easy nutrition
Greens & Adaptogens – To reduce inflammation and support digestion
Metabolism-Boosting Supplements – Like LEAN, a natural alternative to GLP-1s, which helps with fat metabolism and appetite regulation
Final Thoughts: Small Changes, Big Results!
Menopause doesn’t mean giving up on a strong, lean body—it means adapting your approach to work with your changing hormones. By strength training, prioritizing protein, balancing hormones, reducing stress, and optimizing gut health, you’ll feel more energized, build lean muscle, and rev up your metabolism.
Check out My FREE MENOPAUSAL BIBLE for more tips!
Comments