Strong, Fueled, and Fierce: The New Face of Menopause Health
Navigating menopause can feel like stepping into the unknown—but it doesn’t have to. At Bellefleur Fitness we are reframing the conversation around menopause, moving beyond outdated advice to share a modern, science-backed roadmap for thriving through midlife and beyond.
Disclaimer: The information provided in this blog is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before making significant changes to your diet, exercise routine, or supplement regimen—especially if you have a medical condition, are on medication, or are considering hormone replacement therapy (HRT).
Understanding the Shift
Perimenopause can begin as early as age 35 due to declining estrogen. Symptoms like hot flashes, bloating, weight gain, and joint pain can appear long before your final period. Menopause itself is defined as 12 months without a period, followed by postmenopause.
The Problem with Common Advice
Too often, women are told to “eat less and exercise more” and/or are offered hormone replacement therapy (HRT) as the only solution. While HRT can be helpful for many women—especially when started within 10 years of menopause onset—it isn’t a cure-all. Lifestyle plays a major role in symptom management, weight control, and long-term health. More importantly, what worked in our 20s and 30s in terms of exercise and nutrition no longer yields the same results post-40.
Your Menopause Toolkit: Nutrition, Strength, Sleep, and Community
Nutrition
Muscle loss, metabolic shifts, and hormone changes require intentional fueling. The focus? Quality protein, carb timing, healthy fats, fiber, and hydration.
- Protein: The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For those looking to become more active, we recommend aiming for 1.2–1.6 g of protein per kg of body weight to support muscle growth alongside strength training, or over 100g/day for many active women.
- The healthiest protein options include:
- Egg whites
- Fish or seafood
- Lean meats, such as skinless, white-meat chicken or turkey
- Low-fat dairy
- Plant sources, such as soy, nuts, seeds, beans and lentils
- Different macronutrients require different amounts of energy to be broken down, and protein has the highest thermic effect:
- Protein: 25–30% of its calories are used during digestion. This means if you eat 100 calories of protein, your body may burn 25–30 of those calories just to process it.
- Carbohydrates: 6–8% of their calories are used, soo 100 calories of carbs may result in about 6–8 calories burned during digestion.
- Fats: 2–3% of their calories are used the most calorie-efficient to store, meaning your body burns only 2–3 calories per 100 from fat during processing.
- Macronutrient Balance: A general starting point: 30% protein, 40% carbs, 30% fats.
Carbs and Activity
Carbohydrates are fuel for activity, not the enemy. Perhaps increasing carbs on active days and reducing on rest days. Unless diagnosed with prediabetes, most women can include carbs mindfully without fearing insulin resistance.
Fats and Micronutrients
Choose unsaturated fats—olive oil, avocado oil—over highly processed oils. Vitamin D (preferably D3) is essential for bone health, especially in northern climates. Pairing it with Vitamin K2 may help if your diet lacks leafy greens or fermented foods.
Supplements that Support
- Turmeric/Curcumin: May help reduce hot flashes and inflammation.
- Magnesium: Supports sleep and muscle recovery.
- Omega-3s: Great for joints and mood.
- Creatine: Aids muscle hydration and strength, and may support cognitive health. Emerging research shows promise for brain function support. Powdered forms are most cost-effective.
Hydration with Electrolytes
Plain water is important, but electrolytes can improve hydration, especially if you’re peeing often after drinking. Add a pinch of salt or try electrolyte packets, especially around workouts.
Fibre and Digestion
Aim for 25–30g of fiber/day from whole vegetables, and berries. Fibre helps manage blood sugar, supports digestion, and increases satiety. consuming fiber helps to control blood sugar and cholesterol, which can help prevent or manage type 1 and type 2 diabetes complications.
Mindful Eating
- Fill your plate: ½ veggies, ¼ protein, ¼ carbs.
- Eat to 70–80% full—this means stopping before you feel stuffed.
- If hunger/fullness cues are tricky, try slowing down, pausing mid-meal, or short-term tracking to raise awareness.
- Track food (by weighing or logging) if weight loss is a goal—this helps highlight sneaky calorie bombs (like peanut butter).
Exercise: Not for Calorie Burn—But for Longevity
The Truth About Calorie Burn
Exercise contributes a relatively small portion of daily calorie burn compared to your basal metabolic rate (BMR), non-exercise activity (NEAT), and the thermic effect of food. Over-relying on workouts without supporting nutrition often leads to burnout.
Prioritize Strength Training
Why? Because muscle is protective—for bones, insulin sensitivity, metabolism, and injury prevention. Remember:
- Strength training reduces fracture risk and supports independence with age.
- A hip fracture after age 65 is associated with a 30% one-year mortality rate—muscle really is life insurance.
Lift Heavy—Really Heavy for Muscle and Bone Health
During and after menopause, strength training becomes essential for preserving both muscle and bone health. With lower estrogen levels accelerating bone loss, lifting weights—especially heavy ones—can help slow or even reverse that decline. Resistance training places stress on the bones, which stimulates new bone growth and reduces the risk of osteoporosis and fractures. It also supports muscle development, improves balance and posture, and helps maintain strength and independence as you age.
To build muscle and strengthen bones, aim for 4–6 sets of 3–5 reps using heavier weights, or lift lighter weights to muscle fatigue within 12–15 reps for 3 sets. And remember: good form is everything.
Add explosive movements like jumping jacks, box jumps, or modified lower impact options like wall mountain climbers to stimulate bones. Do these safely, especially toward the end of a workout.
Don’t hesitate to ask a qualified fitness coach for guidance.
Full Range of Motion
Don’t cheat your squats or presses. A full stretch and full contraction signals your muscles to grow, so ensure proper depth in compound lifts such as squats, chest presses, and deadlifts for maximum benefit.
Steps Still Matter
Try increasing your steps to become more active! Aim for an average of at least 5,000–6,000 steps/day to support health and metabolism.
Incorporate HIIT and SIT for Metabolic and Hormonal Health
High-Intensity Interval Training (HIIT) and Sprint Interval Training (SIT) are powerful tools for improving overall health—especially during and after menopause. Research shows that both styles of training can significantly enhance insulin sensitivity, cardiovascular fitness, and body composition, including a reduction in stubborn visceral (belly) fat that tends to increase with hormonal changes.
- HIIT involves alternating short bursts of moderate to high-intensity effort (around 70–85% of your max heart rate) with periods of recovery. For example, 30 seconds of brisk cycling or fast walking followed by 60–90 seconds of slower-paced movement.
- SIT goes a step further, using short, all-out efforts (90–95% of your max effort) followed by full recovery. Think 20–30 seconds of sprinting or very intense cycling, followed by 2–4 minutes of complete rest.
Both methods are time-efficient and effective, with SIT offering greater improvements in metabolic health in less time. Just 2–3 sessions per week of either HIIT or SIT can help improve energy, reduce abdominal fat, and support a healthier hormonal profile—without spending hours on steady-state cardio.
As always, consult a fitness professional to make sure the intensity is appropriate for your fitness level and any health conditions.
Bottom Line
Menopause isn’t a setback—it’s an opportunity to reclaim your health with knowledge, intention, and the right support. Fuel your body, train with purpose, sleep deeply, and never go it alone.
You are not broken. You are in transition—and you are powerful.
