What if I told you that eating more and working out less could be the secret to thriving during perimenopause and beyond? It’s time to bust the myths about menopause and weight management and embrace a smarter, healthier approach to nutrition and exercise. Tune into the podcast here or continue reading the show notes below.
Welcome Back
Welcome back to another episode of Small Daily Habits, where we focus on sustainable strategies for women over 40 to look and feel your best. Today, we’re tackling a topic close to the hearts of many women: the surprising benefits of eating more and exercising less during perimenopause and beyond. If you’ve been battling fatigue, stubborn weight gain, or the endless cycle of dieting and cardio, listen up because this one is for you.
Why Eating MORE and Exercising LESS Can Help Women in Menopause Thrive
Menopause is often accompanied by numerous misconceptions about weight gain and fitness. A prevalent yet damaging one is that women must eat less and exercise more to maintain their health and figure. However, the reality is often the opposite. Eating more nutrient-dense food and engaging in less but more effective exercise can lead to better results. Here’s why:
The Metabolism Shift During Menopause
As women enter perimenopause, hormonal changes often lead to a slower metabolism, loss of muscle mass, and increased fat storage, particularly around the middle. These shifts may tempt women to eat less and exercise more, but this approach can make the problem even worse. Here’s why:
- Slows Metabolism Even Further: Drastically reducing calorie intake signals your body to go into starvation mode. This means its conserving energy by holding onto all the extra fat in your body. Unfortunately, this slows your metabolism even more.
- Increases Cortisol: Over-exercising, especially with long, intense cardio sessions, can elevate cortisol levels. This leads to increased fat storage and muscle breakdown.
- Nutrient Deficiency: Undereating can lead to deficiencies in essential nutrients. Nutrients like calcium, magnesium, and protein, are critical for bone and muscle health during peri/post menopause.
The Benefits of Eating More
When I say, “eat more,” it’s not an invitation to indulge in all the junk food you want. Rather, prioritizing nutrient-dense, whole foods that support hormonal balance, energy levels, and overall well-being you can eat more than you may be accustomed to. Eating this way satisfies hunger, feeds the body adequate nutrients and helps you feel full longer. Think thrive, not just survive! Here are a few key areas to focus on.
- Protein for Muscle Maintenance: Women should consume more protein to counteract muscle loss that begins to happen at this time. Protein-rich foods like lean meats, fish, eggs, tofu, and legumes can help maintain muscle mass and support a faster metabolism.
- Healthy Fats for Hormonal Health: Omega-3 fatty acids, found in foods like salmon, walnuts, and flaxseeds, can reduce inflammation and help with brain health. These become key at this stage in life to help us feel less achy and more focused.
- Fiber for Digestion and Blood Sugar Control: Whole grains, fruits, vegetables, and legumes help stabilize blood sugar and improve gut health. This is so important at this stage in life because we start to become more insulin resistant as our hormones levels drop.
- Adequate Calories for Energy: Eating enough ensures your body has the fuel it needs to support physical activity and daily functions. We want to function optimally not in “survival mode.”
The Case for Exercising Less (but Smarter)
Women in the various stages of menopause can benefit from shorter, more focused workouts. The goal is to build muscle, improve bone density, and enhance cardiovascular health without overloading the body with unwanted stress and high cortisol levels.
- Strength Training: Lifting weights or using resistance bands 2-3 times a week helps build and maintain muscle, speeds up metabolism, and strengthens bones. All things we desperately need at this stage in life.
- Low-Impact Cardio: Activities like walking, swimming, or cycling are gentler on the joints and can effectively support heart health as well as fat loss.
- Flexibility and Stress Reduction: Yoga or Pilates can improve flexibility, reduce stress, and promote better sleep, all of which are crucial during perimenopause and beyond.
- Interval Training: Short bursts of high-intensity exercise followed by rest periods (HIIT) are effective for burning fat and boosting cardiovascular health without the need for prolonged sessions. The key here is to monitor how this feels to YOUR body. Start where you are and build.
Mindset Matters
Focusing on eating MORE and working out LESS requires a mindset shift from deprivation to nourishment and sustainability. This approach prioritizes:
- Listening to Your Body: Honoring hunger cues and eating when hungry and also NOT eating when you are not hungry.
- Quality Over Quantity: Choosing nutrient-dense foods rather than obsessing over calorie counts.
- Self-Compassion: Recognizing that your body is changing and embracing this natural phase of life. This may mean you need to eat and exercise differently than you are used to. Learn to enjoy this new phase in life and embrace it as a new beginning.
Put These Strategies to the Test
Research supports this balanced approach and finds that women who combined strength training with whole food, nutrient dense nutrition were more successful at reducing body fat and maintaining muscle than those who relied on caloric restriction and excessive cardio. The lesson? Ditch the fad diets and excessive workouts and try this more efficient approach. Looking to incorporate these practices to lose weight, gain muscle, and increase your energy? Try my 6-week Menopause Mastery Course where I break it down for you step-by-step.
Final Thoughts
Thank you for tuning in to this episode of Small Daily Habits. Remember, menopause doesn’t have to mean endless battles with your body. By eating more of the right foods and working out smarter, not harder, you can reclaim your energy, balance your hormones, and feel like YOU again! If this episode resonated with you, share it with a friend and follow for more insights on thriving during perimenopause and beyond. See you next week with a special Valentine’s episode. See you there!
Remember, BIG changes begin with Small Daily Habits! Until next time…
If you can’t wait until next week, catch up on episodes you missed here. Show notes for last weeks episode can be found here.
Wishing you much love, health, and happiness,
Christine
