How to Build Muscle and Lose Fat During Menopause

Nikkiey: Are you going through menopause and feeling like your body is falling apart? Do you feel like you're gaining unwanted body fat and losing all of your muscle tone? I'm going to share with you two key implementations you need to incorporate daily, with eight total reasons why they will help you build muscle, keep the body fat under control, and feel better than ever. And at the end, I'll share with you WarriorBabe's recommended daily nutritional intake during menopause.

Ladies out there who are going through menopause, it can be a tough time for your body, but don't worry. I'm here to help. Now, I personally have not gone through menopause, but I've helped thousands of women who have. I'm going to break down two things you need to focus on and implement, and share eight total reasons why they're important during this transitional period to help you stay healthy and look great. Make sure to stay until the end, and I'll share where your nutritional focus should be. Let's dive right in.

First, the two very important things you'll need to focus on and implement during this transitional period are: number one, strength training. Number two, proper nutrition, preferably learning more about macronutrients. Now, let's break down four reasons why strength training and building muscle is important during menopause. The four other reasons are going to be for nutrition.

Number one, hormonal changes. During menopause, the body experiences a decline in hormones such as estrogen and testosterone. These hormones play a key role in muscle growth and maintenance. As these hormones decrease, muscle mass and strength can decrease as well. This can lead to a decrease in muscle mass, strength, and bone density. This can make it harder to perform everyday activities and can also increase the risk of falls and injuries. However, strength training can help counteract these changes by building and maintaining muscle mass. Additionally, strength training can also help maintain bone density, which is important for preventing osteoporosis, a condition that can occur as a result of the hormonal changes during menopause.

Number two, metabolism. As we age, our metabolism naturally slows down. This means that we burn fewer calories at rest and may find it more difficult to maintain a healthy weight. Building muscle can help increase your metabolism. This is because muscle tissue burns more calories than fat tissue, even when you're not actively working out. So having more muscle mass can help you burn more calories throughout the day, making it easier to maintain a healthy weight and control body fat. Additionally, strength training can also help boost your metabolism in the short term, as your body continues to burn calories even after you've finished your workout.

Number three, bone health. Strength training can also help improve bone density, which is important, like I said, to prevent osteoporosis. Osteoporosis, again, is a condition that causes bones to become weaker and more fragile, making them more susceptible to fractures. Menopause is a major risk factor for osteoporosis, as a decline in hormones such as estrogen can cause bone loss. Strength training can help improve bone density by placing stress on the bones, which triggers them to grow stronger. This is because when the bones are under stress, they respond by creating new bone tissue. The bones in the body that are most active and bear the most weight, such as those in the legs and spine, are the ones that are the most responsive to strength training. Additionally, strength training can also help improve balance and coordination, which can reduce the risk of falls and fractures.

Number four, improved mood. Exercise in general, and strength training specifically, have been shown to improve mood and reduce symptoms of depression and anxiety. This is especially important during menopause, when women may experience mood swings and other emotional changes as a result of hormone fluctuations. Strength training has been found to increase the production of endorphins, which are chemicals in the brain that can act as natural painkillers and mood elevators. Additionally, strength training can also help improve self-esteem and body image, which can have a positive impact on your mental health. Physical activity, like I said, has been found to have a positive impact on your mental health in many ways, including reducing anxiety, depression, and stress, improving mood, and promoting a sense of well-being. It can be a great way to boost self-esteem, improve self-confidence, and reduce feelings of isolation and loneliness. Overall, building muscle and strength through resistance training can improve overall physical and mental health, leading to a better quality of life during menopause.

Now, let's break down four reasons why macronutrient tracking is important to control your body fat during menopause.

Hey, hey, I just want to drop a huge appreciation to you guys listening to the show. It means a lot. I hope you guys are enjoying it, and there's so much more to come with it. If you are enjoying it, hit the subscribe button. I'd appreciate that tons, and it would also help this podcast reach others who need to hear these messages too. Thanks so much, guys. Let's get back to the show.

Number one, hormone imbalance, like I just spoke to with strength training. During menopause, as I just touched on, changes in hormones can make it more difficult to lose fat and maintain muscle mass. As estrogen levels decline, the body's ability to burn fat decreases, and it becomes more difficult to lose weight and control body fat. Also, as testosterone levels decline, muscle mass and strength can decrease as well. This can lead to a decrease in muscle mass, strength, and, like I mentioned before, bone density, which is why strength training is so important during this time too. Tracking macros can help ensure that you're getting the right balance of nutrients to support muscle growth and fat loss. For example, consuming enough protein is crucial for muscle repair and growth during this time, and adequate carbohydrates and fats are important for overall health and energy. So by tracking your macros and making sure that you are getting the right balance of nutrients, you can support muscle growth and fat loss, which can help you maintain a healthy weight and body composition during menopause.

Number two, accountability. Tracking macros can help hold you accountable for the foods that you're eating. It's easy to lose track of how much of each macronutrient you are consuming when you don't keep track of it. By keeping track of your daily intake of carbohydrates, proteins, and fat, you'll be more aware of what you're consuming and be able to make adjustments as needed. This can help you make sure that you are getting the right balance of nutrients to support your goals. Tracking macros can also help you identify any areas where you may be falling short, such as not getting enough protein or consuming too many carbohydrates. It can also help you identify any areas of your diet that may need improvement, such as reducing processed foods, sugar, and saturated fats. Most importantly, like I just said, tracking macros ensures that you are consuming the right amount of nutrients to support your goals during menopause.

Number three, a tailored approach. Macros can be tailored to your individual needs based on your goals, your activity level, your lifestyle, and dietary restrictions. No one should have the same macronutrient numbers as someone else, because everybody's body and lifestyle is completely different. That's how tailored this approach is. For example, if you're trying to build muscle, you want to make sure that you're consuming enough protein to support muscle growth. And if you're trying to lose fat, you'll want to make sure that you're consuming enough protein to support muscle maintenance and enough carbohydrates to fuel your activity level. The best way to make it tailored to you in the right way is to work with a professional to set your starting macronutrient numbers and then have them adjust them along your journey.

Number four, consistency. Consistency is key when it comes to building muscle and losing fat during menopause. It's important to have a consistent approach to your diet and exercise regime in order to see progress and achieve the goals that you want. Tracking macros can help you stay consistent with your diet by providing a clear and measurable way to track your progress. By staying consistent with your diet, you can make progress towards your goals and achieve the results you desire with your body. It's important to keep in mind that losing weight or building muscle is not a quick process. It takes time and consistency to see results. Overall, tracking macros can be an effective tool for monitoring muscle mass and ensuring that an individual's diet is balanced and supportive of weight management goals during menopause.

So, as I promised you at the beginning of this video, I'm going to share with you WarriorBabe's recommended daily macronutrient intake during menopause. The macro split we support women with inside of WarriorBabe is very unique, and it's something the coaches and I have perfected over the years. As I have spoken to in this video, during menopause your hormones are shifting, so it's important that you work with them instead of against them. Fats are the one macronutrient that directly supports hormones, so we have a slightly higher fat intake during these years. And no, absolutely not, I am not speaking to keto. You'll see why in a second when I share the percentage breakdown. This macro split can be an absolute game changer for seeing more of the results you want with your body during this time.

The macro split breakdown that we provide women is 35% protein, 27% carbohydrates, and 38% fat. Again, this is not keto, as keto would be something like 10% carbs, and it would also make it harder for you to build muscle.

Now, the only thing I ask you to do is to take action on what you just learned. That's the best way to start forward progress toward your goals.

Hey guys, real quick. If you're interested in taking your body to the next level, losing body fat, building more muscle, and feeling more confident, do it alongside one of our 30-plus professional coaches. Work one-on-one with her to eliminate all of the guesswork you may have. All you need to do is the work she tells you to do to get to those goals of yours. To learn more, click the link below this podcast and apply to our VIP program right now.