In this episode of Moving Through Menopause, I’m joined by Tasmanian-based TEDx speaker Josh Wood to debunk the myths surrounding menopause weight gain.
Josh shares expert insights into why resistance training, proper nutrition, and simple lifestyle changes are the key to maintaining muscle mass, boosting metabolism, and achieving long-term health as we age.
We uncover:
- Sustainable eating habits that work
- Why protein is your best friend for fat loss
- Practical tips for weight loss that don’t involve fad diets
- How to build a healthier relationship with food
Whether you’re navigating menopause or want to feel stronger, healthier, and more energised, this episode is packed with actionable advice to help you thrive through midlife and beyond. Now, discover how small, manageable changes can transform your health and longevity.
Chapters
00:00 Introduction and Guest Welcome
00:41 Understanding Menopause Weight Gain
02:01 Importance of Muscle Mass and Activity
08:16 Nutritional Guidelines and Protein Intake
11:12 Is it as simple as Calories In, Calories Out?
17:22 Sustainable Weight Loss Strategies
21:05 Building a Healthy Relationship with Food
33:27 Final Thoughts and Contact Information
Understanding Menopause Weight Gain
Menopause often brings with it an uninvited guest—weight gain. Many women report bewildering changes in their bodies, particularly increased weight around the middle. The decline in estrogen during perimenopause and postmenopause contributes to these changes. These fat stores are a natural attempt by the body to combat decreasing hormone levels. But Menopause weight gain is not completely out of our hands.
Debunking Metabolism Myths
One of the most common misconceptions about weight gain is the notion of a drastically slowing metabolism. Josh suggests that the real culprit could be a “slower life.” As we age, physical activity tends to decrease, leading to reduced muscle mass, which in turn reduces our caloric expenditure. The key is to maintain and even increase our muscle mass.
Importance of Muscle Mass and Activity
Women must focus on muscle mass. Along with bone density, it is one of the greatest predictors of longevity. The route to retain and build muscle is through resistance training and optimal nutrition. Resistance training not only helps sustain muscle but has many other health benefits for Women going through Menopause:
- Reduced risk of osteoporosis
- Improved heart health
- Better mental health
- Reduced hot flushes
- Improved physical fitness
- Improved sleep quality
Nutritional Guidelines and Protein Intake
A focus on nutrient-rich foods is paramount, particularly protein. Traditional dietary guidelines may be misleading and contribute to decreased protein intake as we age. Josh advocates for the opposite. Given that our digestive efficiency decreases with age, increasing protein intake to support muscle maintenance and combat age-related muscle loss (sarcopenia) is crucial. Checkout our tips to pump up the protein:
- Add protein to meals: Include a protein source at every meal.
- Eat protein-rich snacks like edamame, nuts, cottage cheese, or boiled eggs. You can also try vegetable sticks with peanut butter or hummus.
- A protein shake is a quick way to increase your protein intake.
- Eat a high-protein breakfast like eggs, milk, turkey bacon, or Greek yoghurt.
- Select lean meats and fish, and reduce red and processed meat.
- Try soy products like tofu or tempeh, or other plant-based options like beans, pulses, and lentils.
Is it as simple as Calories In, Calories Out?
If we take as a given the fact that ultra-processed food is off the menu. Then ‘calories in, calories out’ is an approach that will achieve weight change. We acknowledge the complexities of accurate dietary measurement, however, if we focus on balancing calorie consumption with physical activity while ensuring sufficient protein intake to support lean muscle growth the scales will respond.
Sustainable Weight Loss Strategies
Making change sustainable is crucial. Josh recommends we begin with small, sustainable adjustments—be it reducing caloric intake while maintaining protein or reshaping our relationship with food through mindful eating practices.
Building a Healthy Relationship with Food
There is no doubt that many people have an emotional relationship with food. But how do we combat our tendencies for emotional eating? An important first step is to recognise when cravings are prompted by emotional drivers rather than hunger. Try the ‘apple test’ to gauge your hunger levels:
if you feel hungry and want to eat something between meals, for example during evening TV viewing, ask yourself “Would an apple satiate this hunger?” if the answer is NO, then perhaps it’s not hunger, but a craving.
Learning about our food habits and rebuilding our relationship with food will contribute to a successful weight management programme.
Do Health!
This conversation underlines the complexity of midlife health but success is possible if we take small, manageable steps in the right direction every day. improvement. There is no doubt that “Health is a decision, but it’s also a verb. You’ve got to do health.”
A Recipe for Success
Discover your path to vitality with Moving Through Menopause, a transformative guide designed to help you thrive during and beyond menopause.
Packed with practical tips and expert advice, this FREE ebook covers everything from understanding menopause symptoms to embracing movement, nurturing your mind, body, and spirit, and preparing for a vibrant future.
Whether you’re navigating Menopause yourself or supporting others, this guide empowers you to turn back the clock and embrace this new chapter with confidence.
Download now to unlock the secrets to flourishing through menopause and beyond!
Catch up with Josh
Coach Josh Wood is a Tasmanian-based TEDx speaker, educator, and fitness expert offering a new perspective on health and physical fitness; training to become strong for life. Drawing from his 15 years of experience as a competitive powerlifter and combat sports athlete, a wilderness and hiking guide, and a dad, Coach Josh has developed a holistic approach to fitness grounded solidly in the pragmatic and natural world.
Website
Eat Like an Adult Guide
TEDx – Six Habits to Eat Like an Adult
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