At Lean Strong we believe in empowering our community with knowledge and tools to lead healthier lives. 

Recently, Coach Pam hosted an insightful workshop on Managing Menopause, shedding light on crucial concerns many women face during this transitional phase. 

I wanted to go over some of the key takeaways from the workshop, focusing on the three main concerns most women have when it comes to menopause: Increased medline fat, building muscle mass, and sleep/stress relief. 

Concern #1: Increase Midline Fat

Menopause often brings about change in body composition, with many women experiencing an increase in midline fat. 

Coach Pam emphasized the importance of understanding the role of estrogen and cortisol in this process. As estrogen levels decline, cortisol levels increase. While cortisol is not a bad thing, it is super important to manage your cortisol levels to minimize waistline body fat.

To combat increased midline fat, Coach Pam highlighted the significance of increasing your protein intake, regular strength training, and managing your sleep and stress. 

Concern #2: Building Muscle Mass

Why is building muscle mass important during menopause? Building muscle mass increases your basal metabolic rate, enhances joint health and function, helps maintain bone density and fosters better balance. 

All important things to help combat aches and pains that you might feel from the decrease in estrogen in your body. 

You can increase your muscle mass by strength training 3 times a week, consuming an adequate amount of protein and getting a good quality sleep. 

Concern #3: Sleep and Stress Relief 

Menopause can bring about changes in sleep patterns and increase stress levels, impacting your overall well-being. 

Coach Pam addressed the crucial relationship between hormones like cortisol and the importance of sleep in managing stress. 

Cortisol, often referred to as the stress hormone, can contribute to increased midline fat if levels remain elevated as well as impact your sleep. Pam suggested incorporating stress-relief techniques like being outdoors, deep breathing, meditations, and making time for your hobbies. 

Quality sleep is essential for hormone regulation and overall recovery. If you don’t have one, start creating a bedtime routine to help prepare you for a good sleep. The ideal sleep environment is a dark room, 60-68 degrees (F), and screens off 1 hour before bed.

This workshop provided valuable insights into addressing the challenges women face during this transformative phase.

By understanding the impact of estrogen, cortisol, protein, and strength training, our community can navigate menopause with a bit more confidence, ensuring a healthier and more fulfilling lifestyle. 

One of the most valuable pieces to all of this is the powerful community of women we have here at Lean Strong. Menopause is something many women feel like they have to deal with by themselves and this just goes to show that you don’t need to do this alone. 

Between the coaches, resources, and community of women we have, you will always have support! 

Are you struggling with menopause? Book a call HERE to chat about how we can help.