When provided access to snacks, they consumed twice as much fat compared to days when they weren’t sleep-deprived. In another study, when healthy, young study participants slept four hours a night, they consumed 350 more calories the following day.

The annoying cycle of weight and food preoccupation

Hormonal transitions (puberty, pregnancy, menopause) often cause changes to women’s body shape and size. Sometimes that’s welcome (“Ooh, a butt!”) and sometimes it’s not (“Darn, a butt!”). Some women—like me—don’t worry too much about their weight or body shape. Then, we gain unexpected (and unwanted) pounds, and with that, a new (also unwanted) preoccupation with the scale. Many women also find that as they try to get a handle on the scale, their preoccupation with food may (frustratingly and paradoxically!) shoot upwards—especially if they turn to restrictive diets or food rules for a solution. Interestingly, this preoccupation with food can occur whether or not someone is actually reducing their calorie intake. In other words, this phenomenon can happen when someone just thinks about reducing their food intake.

The phenomenon has a name: It’s called cognitive dietary restraint (CDR), and it can create a frustrating cycle of body image dissatisfaction, food preoccupation, and stress. In one study, people who used a low-carb, intermittent fasting protocol to lose weight reported more frequent episodes of binge eating and more intense food cravings. In another study, postmenopausal women who scored high in CDR excreted more of the stress hormone cortisol than women who scored lower in this measure. Higher levels of CDR in pre- and postmenopausal women were even associated with shorter telomeres, a sign of accelerated aging. All this to say, leaning too hard into self-criticism and extreme dieting can backfire. Which is why the strategies we suggest later in this article focus more on adding more nutritious, appetite-regulating foods, and prioritizing things like mindfulness and movement. With these approaches, you’ll be less likely to feel deprived, and more likely to feel satisfied—and hopefully, empowered.

✅ You’re moving less.

As humans age, we develop chronic low-grade inflammation and weakened immune function. When combined with the crummy sleep we mentioned earlier, along with other biological changes, this can interfere with the body’s ability to recover from intense exercise. The result: If you do too many vigorous workouts too close together, you’ll start to feel run down, sore, and unmotivated. Other issues that crop up around midlife can also interfere with movement, like chronic injuries or joint pain. (A personal example: Due to osteoarthritis in my feet and spine, I switched from running to walking. This is easier on my body, but isn’t as efficient at burning calories.) Finally, due to those pesky time-sucks known as full-time jobs and caregiving responsibilities, you might not be as active in your 40s and 50s as you were during your 20s. Plus, over the past few decades, multiple inventions (hello, binge-watching) have conspired to keep people on the couch and off our feet.

So, can you blame your hormones for anything?

Other than messing with your sleep which, in turn, messes with your appetite and energy levels, fluctuating estrogen and progesterone likely aren’t behind your extra pounds—at least, not directly. If they were, menopause hormone therapy would help people stop or reverse weight gain. (It doesn’t.) However, shifting hormonal levels are responsible for where those extra pounds appear on your body. As estrogen levels drop, body fat tends to migrate away from the thighs and hips and toward the abdomen, even if you don’t gain weight

Old tactics may stop working after menopause

The “Rocky” weight loss method was my go-to when I was younger. Whenever I wanted to drop a few pounds, I imagined I was a character in one of those “couch potato gets super fit” movies. In addition to walking and running, I embraced the sweat-til-you-vomit workout du jour. (Remember Tae Bo?) I also cut out foods, food groups, or entire macronutrients. A couple of times a week, I skipped lunch or dinner. It worked. Until, of course, it didn’t. Now, whenever I push too hard in the gym, I either get injured or feel so unbelievably tired that I must take four days off from all forms of movement. If I try to do anything extreme with my diet, I eventually eat every crunchy or sweet thing I can find, including stale crackers. For these reasons, after midlife and beyond, the countermeasures for weight gain aren’t strict diets (looking at you, intermittent fasting) or barfy workouts. Instead, to limit weight gain after menopause, you need to get wise about finding ways to tip calorie balance in your favor without triggering overpowering hunger, cravings, and fatigue. Regardless of age or stage, fundamental nutrition and fitness strategies still apply—and work. What changes after menopause is how you tackle these fundamentals.

Experiment your way to better results

The best menopause plan will look different for each person. That’s why experiments are so important. Precision Nutrition coaches often use experiments to help clients discover essential clues about what they need (and don’t need) to reach their goals. Based on the results you get from each experiment, you can make tiny tweaks, test them, and decide whether they work for you—until you find something that does work for you.

How to run an experiment

Health experiments are no different from the scientific method you learned about in middle school.

• Choose a question to answer, such as, “Would I feel less munchy at night if I ate a protein-rich snack every afternoon?”
• Run an experiment to test your question. In the above example, you’d track your hunger and cravings before adding the snack—to get a baseline—and then continue to track them for a couple weeks after adding the snack.
• Assess what you learned. Did your ratings of hunger and cravings drop? Remain the same? Go up? What about your actual nighttime food consumption? This information can help you determine your next steps.

Below are 11 experiments worth trying during and after menopause.

Experiments for improved energy

Feeling sluggish and tired throughout the day can be a common problem for many people. If you’re looking to boost your energy levels, here are a few experiments you can try:

Experiment #1: Hydrate, hydrate, hydrate

One of the most common reasons for low energy levels is dehydration. Even mild dehydration can cause fatigue and decreased alertness. To experiment with improving your energy levels through hydration, try the following:

• Drink a glass of water as soon as you wake up in the morning.
• Keep a water bottle with you throughout the day and aim to drink at least 8-10 glasses of water daily.
• Replace sugary drinks with water or herbal tea to avoid energy crashes.
• Monitor your energy levels throughout the day to see if staying hydrated makes a difference.

Experiment #2: Incorporate movement breaks

Sitting for long periods of time can lead to feelings of fatigue and low energy. To combat this, try incorporating movement breaks throughout your day. Some experiments to consider include:

• Set a timer to remind you to stand up and stretch every hour.
• Take a short walk outside during your lunch break or after work.
• Try desk exercises or yoga poses to get your blood flowing and increase your energy levels.
• Monitor how these movement breaks impact your energy levels and focus throughout the day.

Experiment #3: Optimize your sleep for energy

Improving your sleep quality can have a significant impact on your energy levels throughout the day. To experiment with optimizing your sleep for energy, try the following:

• Create a bedtime routine that helps you wind down and relax before sleep.
• Avoid screens and stimulating activities before bed to promote better sleep quality.
• Ensure your bedroom is dark, quiet, and cool to create an optimal sleep environment.
• Track your sleep patterns and energy levels to see if changes in your sleep routine make a difference.

By experimenting with these strategies, you can determine what works best for you to improve your energy levels and feel more alert and productive throughout the day. Remember, everyone is different, so don’t be afraid to try new approaches and see what helps you feel your best.

“Track your sensations of hunger to see if they make a dent.”

Have you ever wondered why you feel hungry at certain times of the day, even when you know you’ve eaten enough food? One way to get to the bottom of this mystery is to track your sensations of hunger. By keeping a journal or using a food tracking app, you can note down when you feel hungry, what you eat to satisfy that hunger, and how satisfied you feel afterwards.

This experiment can help you identify patterns in your eating habits and understand whether your hunger cues are truly a signal that your body needs nourishment, or if they are driven by external factors like stress, boredom, or habit. By becoming more aware of your hunger signals, you can make more conscious choices about when and what to eat, and potentially break free from mindless snacking or emotional eating.

Experiment #3: Log between-meal indulgences

It’s easy to underestimate how much we snack between meals, especially when those snacks are small or consumed mindlessly. To shine a light on this habit, try keeping track of all the snacks, sweets, and treats you consume between intentional meals and snacks for a couple of weeks.

At the end of each day, review your notes to see if these impulsive or less mindful eating episodes align with your memory of what and how much you consumed. This experiment can help you become more aware of your eating habits and make more intentional choices about when and what to indulge in.

Experiment #4: Move after meals

After a meal, it’s tempting to sit back and relax, but research shows that even a short walk can help your body process the carbohydrates you consumed, improve blood sugar levels, and shift your focus away from eating. By incorporating movement into your post-meal routine, you can support your body’s digestion and metabolism, and create a healthy habit that promotes overall well-being.

In conclusion, tracking your sensations of hunger, logging between-meal indulgences, and moving after meals are simple yet effective experiments you can try to improve your relationship with food and boost your overall energy levels. By becoming more mindful of your eating habits and incorporating movement into your daily routine, you can create healthy habits that support your well-being and help you age with strength, vitality, and contentment.

Exploring the Link Between Food Cravings and Disordered Eating

Recent research published in Eating and Weight Disorders: EWD sheds light on the relationship between food cravings, disordered eating, and dietary habits. The study, titled “Craving for Carbs: Food Craving and Disordered Eating in Low-Carb Dieters and Its Association with Intermittent Fasting,” highlights the impact of restrictive diets on individuals’ psychological and physical well-being.

The findings suggest that low-carb diets and intermittent fasting may lead to increased food cravings and disordered eating behaviors. This phenomenon can have detrimental effects on overall health and may contribute to the development of eating disorders.

Understanding the Psychological Effects of Dietary Restraint

Another study, published in The Journals of Gerontology, examines the relationship between high cognitive dietary restraint and cortisol excretion in postmenopausal women. The research indicates that strict dietary restrictions may be associated with elevated stress levels, potentially impacting hormonal balance and overall health.

Similarly, a study in Psychosomatic Medicine explores the connection between dietary restraint and telomere length in pre- and postmenopausal women. Telomeres are protective caps on the ends of chromosomes, and their length is associated with cellular aging. The study suggests that dietary habits may influence cellular aging processes, highlighting the importance of a balanced approach to nutrition.

Exploring the Impact of Exercise on Women’s Health

Research published in Cells delves into age-associated differences in recovery from exercise-induced muscle damage. The study sheds light on the unique challenges faced by individuals as they age and underscores the importance of tailored exercise regimens for optimal recovery.

Additionally, a study in Nutrients investigates the effects of menopause on the recovery of pre-exercise hepcidin levels in endurance-trained women. The research highlights the impact of hormonal changes on exercise performance and recovery in women transitioning through menopause.

Insights into Menopausal Health and Hormone Therapy

Studies such as those published in Menopause and The Journal of Clinical Endocrinology and Metabolism explore the effects of menopausal hormone therapy on body weight, hormone levels, and metabolic health. These findings provide valuable insights into the potential benefits and risks of hormone replacement therapy for menopausal women.

Overall, these studies underscore the complex interplay between diet, exercise, hormones, and aging on women’s health. By understanding these relationships, healthcare providers and individuals can make informed decisions about their health and well-being.

Conclusion

As we continue to unravel the intricate connections between nutrition, lifestyle factors, and women’s health, it becomes clear that a holistic approach is essential for promoting overall well-being. By incorporating evidence-based practices and personalized interventions, we can support women in optimizing their health at every stage of life.

For those interested in delving deeper into the realm of nutrition coaching and empowering others to make positive lifestyle changes, the PN Level 1 Nutrition Coaching Certification offers a comprehensive education and practical tools to make a meaningful impact in the field. Enroll now to embark on a rewarding journey towards helping others achieve their health and wellness goals.

As we continue to navigate through the challenges brought on by the global pandemic, it is more important than ever to prioritize our mental health and well-being. The ongoing uncertainty and stress of the current times can take a toll on our mental health, making it crucial to find ways to cope and stay resilient.

One key aspect of maintaining good mental health is practicing self-care. Self-care involves taking intentional actions to care for our physical, emotional, and mental well-being. This can look different for everyone, as self-care is a highly individualized practice. Some may find solace in practicing mindfulness and meditation, while others may benefit from engaging in physical exercise or creative pursuits.

Incorporating self-care into our daily routines can help us manage stress, improve our mood, and boost our overall well-being. It is not a selfish act, but rather a necessary one that allows us to recharge and better cope with the demands of everyday life.

In addition to self-care, it is important to stay connected with others and seek support when needed. Social connections play a vital role in our mental health, providing us with a sense of belonging and support. Whether it be through virtual meetups, phone calls, or socially distanced interactions, staying connected with loved ones can help combat feelings of loneliness and isolation.

If you find yourself struggling with your mental health, it is important to reach out for help. Many mental health resources are available, including teletherapy services, crisis hotlines, and online support groups. Seeking professional help is a sign of strength, not weakness, and can provide you with the tools and support needed to navigate through challenging times.

As we continue to face the uncertainties of the pandemic, let us prioritize our mental health and well-being. By practicing self-care, staying connected with others, and seeking help when needed, we can better cope with the challenges ahead and emerge stronger and more resilient. Remember, you are not alone, and there is support available to help you through this difficult time.