Menopause, Metabolism, and Moving Beyond

Written By Randi Beranbaum

“Eat less, move more.” For years, that was the advice given to women experiencing midlife changes. But midlife isn’t a math problem, and your health isn’t measured by a scale.

As a nutritionist specializing in perimenopause and menopause, I’ve seen firsthand that these changes aren’t about motivation or effort—they’re about hormones, biology, and how your unique body responds to food.

How Menopause Changes Metabolism

 During perimenopause and menopause, estrogen levels decline. This shift creates real metabolic changes, including:

  • Fat distribution shifts. More fat is stored in the abdomen, particularly visceral fat (around organs), which is linked to inflammation and higher metabolic risk.

  • Muscle mass decreases (sarcopenia). This slows metabolism and reduces strength and energy.

  • Blood sugar regulation changes. Many women experience higher fasting glucose or signs of insulin resistance.

  • Sleep and stress regulation shifts. This can affect appetite, cravings, and overall energy.

These aren’t cosmetic concerns—they impact long-term health, vitality, and quality of life.

 

What Research Teaches Us About Midlife Nutrition

Large nutrition studies1have shown that metabolism is highly individual. Two people can eat the same meal and have very different responses. Key findings include:

Blood sugar spikes drives inflammation and cravings, often leading to more eating later in the day. Meal timing matters. Eating earlier in the day supports better glucose control.

Food quality impacts inflammation. Diets rich in minimally processed plants, healthy fats, and diverse fibers lower inflammatory markers.

Gut health plays a central role. A variety of fiber-rich foods (beans, fruits, vegetables, whole grains, nuts, seeds) feeds a healthy microbiome, which influences metabolism, hormones, and inflammation.

 This helps explain why midlife nutrition must go beyond calorie counting—it’s about balancing blood sugar, supporting gut health, and reducing inflammation.

5 Simple Nutrition Strategies for Menopause

1. Balance Blood Sugar

Pair carbs with protein, fiber, and healthy fats (apple + almond butter, hummus + veggies). Choose slow-release carbs like oats, lentils, quinoa, or berries. Eat more earlier in the day when insulin sensitivity is stronger.

2. Prioritize Protein

Include protein at every meal such as beans, fish, tofu, eggs, poultry, Greek yogurt. Spread protein across the day instead of saving it for dinner. Protein shakes or powders can help if appetite is low.

3. Feed Your Gut

Aim for 20+ plant foods each week (herbs, nuts, and seeds count). Add fermented foods like kefir, yogurt, kimchi, or sauerkraut. Rotate fiber sources, variety supports your microbiome.

4. Support Sleep & Stress

Limit caffeine after midday. Choose magnesium-rich foods like pumpkin seeds and leafy greens. Add gentle movement such as yoga, walking, or stretching to regulate stress hormones.

5. Protect Muscle Mass

Resistance train 2–3 times weekly. Keep protein steady at meals and snacks. Avoid under-fueling, your body needs energy to preserve lean tissue.

Bottom Line

If you’re noticing changes in your metabolism during perimenopause or menopause, know this: you are not alone, and it’s not your fault.

 Working with a nutritionist specializing in menopause can help you:

  • Understand your unique metabolism

  • Reduce inflammation through personalized nutrition counseling

  • Protect muscle and energy

  • Support long-term health with practical, enjoyable strategies

You deserve care that honors your biology, respects your lived experience, and helps you thrive in this next chapter.

Live Well!

Randi

Randi Beranbaum