What Is Perimenopause & Menopause?

Updated on
What Is Perimenopause & Menopause?

Perimenopause is the transitional phase before menopause, often beginning in the late 30s to early 40s and lasting several years. Menopause is defined as 12 consecutive months without a menstrual cycle, with the average age in the U.S. being 51.

During this time, estrogen and progesterone fluctuate and eventually decline — hormones that play a critical role in:

  • Metabolism
  • Muscle maintenance
  • Fat distribution (often noticed most in the mid-section)
  • Blood sugar regulation
  • Bone health
  • Mood and sleep

This stage is not a failure of discipline or motivation. It’s a biological transition.

 


Why “Eat Less, Exercise More” Stops Working

More than 75% of women report perimenopause or menopause symptoms that negatively impact quality of life, yet many are still told to simply eat less and exercise more.

That advice often backfires.

After age 40, women can lose approximately 1–2% of muscle mass per year if they are not participating in resistance training. Loss of muscle lowers resting metabolic rate, worsens insulin resistance, and increases vulnerability to fat gain — especially centrally.

The body isn’t broken. It’s adapting — and it needs a different strategy.

 


The Power of Resistance Training in Midlife

Research consistently shows that resistance training is protective and effective during perimenopause and menopause.

Studies demonstrate that 12–24 weeks of resistance training in peri- and postmenopausal women can:

  • Increase lean muscle mass by 1–3 kg
  • Reduce visceral (deep abdominal) fat by approximately 5–10%, even without extreme calorie restriction
  • Improve insulin sensitivity by 15–25%, reducing risk of:
    • Type 2 diabetes
    • Central (abdominal) fat accumulation

 


Bone Health: A Non-Negotiable

Postmenopausal women can lose up to 20% of bone mass in the first 5–7 years following menopause.

Progressive resistance training has been shown to:

  • Maintain or increase bone mineral density by 1–3%
  • Significantly reduce fracture risk and fall risk

Nutrition alone cannot preserve bone density — mechanical load is essential.

 


Mood, Energy & Quality of Life

Strength training 2–3 times per week is associated with:

  • A 30–40% reduction in depressive symptoms
  • Improved sleep quality
  • Reduced anxiety and perceived stress

When combined with adequate protein intake, resistance training also supports neurotransmitter production and blood sugar stability — both crucial during hormonal fluctuation.

 


Why Nutrition Needs a Different Approach Now

As estrogen declines, the body becomes more metabolically sensitive. Research shows that during perimenopause and menopause:

  • Resting energy expenditure can decrease by 50–100 calories per day, largely due to muscle loss (unless you sustain the loss).
  • Insulin resistance increases independent of weight, making blood sugar regulation more challenging
  • Low-protein diets accelerate muscle loss and worsen metabolic decline
  • Chronic calorie restriction increases cortisol, which promotes fat storage and worsens sleep and mood

Women in this stage are more sensitive to:

  • Under-fueling
  • Low protein intake
  • Poor recovery
  • Chronic stress
  • Blood sugar swings
  • Hormonal imbalances
  • Emotional roller-coaster- You thought puberty was bad… welcome to the sequel 

This is why extreme dieting, skipping meals, or excessive cardio often worsens symptoms instead of improving them. The body enters a protective state — conserving energy, preserving fat, and amplifying fatigue.

 


What Nutrition Should Focus On Instead

A supportive nutritional approach during perimenopause and menopause prioritizes:

  • Muscle preservation
  • Blood sugar stability
  • Inflammation reduction
  • Bone and joint support
  • Consistent, sustainable energy

 

This phase isn’t about eating less — it’s about eating smarter. And the anchor of it all? Protein. When your coaches keep coming back to protein, this is exactly why. Don’t have a nutritional coach yet? You don’t have to navigate it along. Let us help guide you! 

https://lexijwellness.com

 


Support & Resources for Women in This Stage

If you’re navigating perimenopause or menopause, evidence-based support matters. Trusted resources include:

 

Part 1: Word Support

If your body feels unfamiliar right now, you are not failing — you are transitioning.

Perimenopause and menopause are not signs that your strength is leaving you. They are signs that your body is asking for different support, smarter strategy, and more respect for what it’s carrying.

You don’t need to shrink yourself, punish your body, or chase extremes to feel better again.
You need fuel. You need muscle. You need recovery. And you need a plan that works with your hormones — not against them.

This phase of life isn’t about doing less.
It’s about doing what actually works now.

You are allowed to ask for support.
You are allowed to change the approach.
And you are absolutely capable of getting stronger in this season.

I’m here — and we’ll navigate it together.

— Coach Megan 

 

Coming next in this series:

·         What to eat during perimenopause & menopause

·         Weekly habits, training structure, and realistic implementation

Updated on

Latest Articles