Ladies: lift weights, increase your heart rate and eat more protein

That's the key to remaining metabolically healthy (being able to use fat as fuel, balancing blood sugar), maintaining muscle mass and reducing undesirable belly fat during perimenopause.

I am very active, but I noticed in the last 2 years, as my hormone balance started to change, that I was gaining belly fat. I also craved carbs more and struggled with my energy levels during the second phase of my menstrual cycle. I also had more trouble maintaining my body temperature (I'm either too hot or cold) and had some digestive issues.

I thought it was stress and changes to my diet (I moved from Canada to France - a very challenging change - and started eating more baguette - lol!). I already had a pretty healthy lifestyle, so I wonder what other cause it could have been (high cortisol levels are linked to increase fat gain). But at the same time, I had gone through many stressful changes and periods in my life, without facing these issues.

That was my experience until I decided to do more resistance training (i.e. lift heavier, work harder during my sessions), resume high intensity interval training (HIIT) and eat more proteins. I already did all of these as part of my weekly routine, but I was more inclined towards endurance activities, doing medium-intensity resistance exercises, and eating veggies.

These changes I made are exactly what studies now show is the key to remaining metabolically healthy and (somewhat) lean (more muscle mass than fat) during the transition period towards menopause.

Apprarently, "only 20 percent of women (american) engage in resistance training two or more times a week." (source) I often hear women say "I'm afraid to get big muscles, look masculine." But I also know many women today want to feel free, strong and more courageous.

If you want to feel strong mentally and emotionnally, you need to feel strong in your body.

When I do strength training, I feel more capable to tackle life challenges. I feel strong and ready to fight for what I believe in. I find it easier to manage my emotions and be optimistic rather than discouraged. I have more courage and energy to go after what I want. Isn't is what you want too?

No need to be afraid of developing big muscles: it takes a lot of training and dedication before you look like bodybuilders. You are more likely to have more tonus and definition in your muscles than becoming too strong (big). You may even wear smaller size clothing and feel light although the scale may say you weigth the same or a bit more.

Want to give it a try?

Here are the key recommendations for exercise and nutrition as per this article (and many other sources):

• Do resistance training (push your muscles to their limits) three days a week.
• Do high intensity interval training - super short 10 to 30 second all-out efforts once or twice a week.
• Eat at least 1.8 to 2 grams of protein per kilogram a day, which is about 30 grams at each meal, and 15 to 20 grams with snacks.  

Want support to get started in incorporating these new habits in a way that is safe and adapted for you? Let's have a chat! 

As a certified personal trainer and holistic wellness coach, I can guide and support you in taking the first steps and ensure consistent progress towards creating healthy and lasting habits.