Menopause and Women’s Metabolism

How to Rewire Your Metabolism Through the Thermalist Method

One of the most powerful, science-backed strategies for boosting metabolic intelligence is temperature exposure—specifically, cold and heat therapy.

Heat Therapy (Saunas, Hot Baths, Thermal Conditioning)

• Increases Heat Shock Proteins (HSPs): These protect against muscle loss and oxidative stress, keeping our metabolism active even as we age.
• Boosts Circulation & Insulin Sensitivity: Heat therapy has been shown to improve glucose metabolism, reducing the risk of metabolic disorders.
• Enhances Stress Resilience: Regular sauna use trains the body to handle stress better—mentally and physically.

Cold Therapy (Cold Showers, Ice Baths, Cryotherapy)

• Activates Brown Fat: This fat burns energy to generate heat, counteracting the tendency for increased fat storage during menopause.
• Strengthens the Nervous System: Cold exposure boosts norepinephrine, a hormone that reduces inflammation and stabilizes mood.
• Improves Metabolic Flexibility: The body learns to switch between burning carbs and fats efficiently, preventing energy crashes.

Train Your Metabolism Like You Train Your Mind

Metabolism isn’t just about food and exercise—it’s about how we interact with our environment. Just as we train our minds to handle challenges, we can train our bodies to become metabolically resilient.

This Women’s Day, I invite you to take charge of your metabolism and stress resilience with our 3.5-Hour Thermalist Course—a deep dive into the science and practice of using temperature therapy to enhance stress tolerance, metabolism, and longevity.

📌 Join the online 3,5 hours Thermalist at Home Course & Learn How To:

• Use cold & heat therapy to train metabolic resilience
• Strengthen your stress tolerance & nervous system health
• Improve fat-burning and muscle maintenance during menopause
• Apply science-backed techniques for hormonal balance.
• Best of all - it’s a practical tool to use at home!

Sign Up Now and start reshaping your metabolism for a healthier, more resilient future.
Thermalist at Home Online Course

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Muscle Loss and Metabolism

As women age, there is a natural decline in muscle mass. However, during menopause, this process can accelerate due to hormonal changes. This loss of muscle mass can significantly impact metabolism, as muscles are responsible for burning calories and keeping our metabolic rate high.

A study by T. Douchi and colleagues aimed to investigate the effect of menopause on regional and total body lean mass. They evaluated 123 premenopausal women (average age 40.6 years) and 123 postmenopausal women (average age 61.8 years) by measuring their regional and total body lean mass using whole-body scanning.

The results showed that postmenopausal women had significantly lower lean mass in the trunk, bilateral legs, and total body compared to premenopausal women. This indicates that menopause significantly impacts muscle loss, independent of aging and height.

Furthermore, the study found that trunk lean mass was more prone to decline with menopause compared to other sites in the body. This information highlights the importance of maintaining muscle mass during menopause, as it can directly impact overall health and metabolism.

Generally, menopause induces lean mass loss, affecting metabolism and overall health. Women must prioritize strength training and proper nutrition to maintain muscle mass during this stage of life. 

So, regular exercise and a balanced diet are essential in mitigating the effects of menopause on muscle loss and metabolism.  By making these lifestyle changes, women can improve their overall well-being and quality of life during menopause. 

Insulin Resistance

There is no doubt that insulin plays a critical role in maintaining stable blood sugar levels. Insulin resistance is when the body becomes less sensitive to insulin, leading to high blood sugar levels.

Lower estrogen levels during menopause can increase the risk of insulin resistance. As mentioned earlier, estrogen helps regulate insulin sensitivity; therefore, its decline can lead to an imbalance and contribute to insulin resistance.

A study by C Walton and colleagues investigated the effects of menopause on insulin sensitivity, secretion, and elimination in non-obese, healthy women.  The study involved 66 premenopausal and 92 postmenopausal non-obese Caucasian women who underwent intravenous glucose tolerance tests measuring plasma glucose, insulin, and C-peptide concentrations.

Mathematical modeling analysis measured insulin sensitivity, secretion, and elimination. The results showed that there was little difference between pre and postmenopausal women in plasma glucose and insulin concentrations.

However, after adjusting for confounding variables such as age and body mass index, it was found that postmenopausal women had higher insulin sensitivity (50% increase) but lower non-insulin dependent glucose disposal (30% decrease). Their plasma C-peptide response and pancreatic insulin secretion were significantly lower (35% and 51%, respectively).

The study ultimately concluded that despite no notable changes in plasma glucose and insulin levels, menopause significantly impacts insulin metabolism in non-obese, healthy women. These findings highlight the importance of understanding the effects of menopause on insulin sensitivity and suggest potential strategies for managing insulin resistance during this stage of life. 

So, it is crucial to monitor and manage insulin levels closely during menopause to prevent any complications associated with insulin resistance.  This study provides valuable insights into the relationship between menopause and insulin sensitivity, which has a ripple effect on metabolism and overall health.

Lipid Metabolic Disorders

Another aspect of metabolism that can be affected by menopause is lipid metabolism, specifically cholesterol levels. Estrogen plays a vital role in regulating cholesterol levels; therefore, its decline during menopause can contribute to the development of lipid metabolic disorders.

A study by Seong-Hee Ko and Hyun-Sook Kim aimed to examine the relationship between menopause and lipid metabolic disorders. Their research involved analyzing the lipid profiles of postmenopausal women and comparing them to those of premenopausal women.

They found that there was a significant increase in circulating androgens and a decrease in estrogens, which led to an imbalance in lipid metabolism and ultimately resulted in the development of metabolic syndromes such as cardiovascular diseases and type 2 diabetes.

Importantly, they also highlighted the role of excess adipose tissue in this process. Excessive fat tissue can synthesize fatty acids, cytokines, and reactive oxygen species, which can cause lipid peroxidation and result in insulin resistance, abdominal adiposity, and dyslipidemia.

This indicates that managing lipid metabolic disorders in postmenopausal women is crucial for preventing these health conditions.

Dietary Recommendations From The Study

The study also looked into potential dietary recommendations and beneficial compounds that can aid in managing abnormal lipid metabolism in postmenopausal women. They found that vitamin D, omega-3 fatty acids, antioxidants, and phytochemicals positively affect lipid profiles.

Vitamin D was shown to decrease LDL cholesterol levels and increase HDL cholesterol levels, while omega-3 fatty acids were found to reduce triglyceride levels. Phytochemicals like flavonoids and resveratrol can improve cardiovascular health by decreasing oxidative stress and inflammation.

Moreover, the study emphasized the importance of incorporating these beneficial compounds through food sources, such as fatty fish for omega-3 fatty acids and colorful fruits and vegetables for phytochemicals.

Essentially, menopause is associated with various lipid metabolic disorders due to hormonal changes and excess adipose tissue. These disorders can increase the risk of developing cardiovascular diseases and type 2 diabetes in postmenopausal women.

However, dietary interventions involving beneficial compounds like vitamin D, omega-3 fatty acids, antioxidants, and phytochemicals can help manage abnormal lipid metabolism and prevent these health conditions. Thus, postmenopausal women must focus on a healthy diet that includes these beneficial compounds to maintain their overall health and well-being. 

Body Composition Changes

Women often experience an increase in abdominal fat and a decrease in lean muscle mass. This fat redistribution can lead to a higher risk of obesity and related metabolic conditions.  A study by S. Shah and colleagues investigated whether changes in reproductive hormones during menopause are associated with changes in adiposity, subcutaneous abdominal adipose tissue, and. 

This study was conducted on 243 women over four years and included annual assessments of adiposity measures. The participants were from the Chicago site of the Study of Women's Health Across the Nation and were part of a population-based cohort.

The women underwent annual assessments where their adiposity measures were recorded and paired with their reproductive hormone levels collected by  Study of Women's Health Across the Nation. The data was analyzed to determine if there was a correlation between the two variables.

The results showed that visceral adipose tissue increased by 3.8% annually, and subcutaneous abdominal adipose tissue increased by 1.8% annually in menopausal women. It was also found that changes in bioavailable testosterone were significantly and positively associated with visceral and subcutaneous abdominal fat changes.

These associations remained significant even when controlling for age, race, physical activity, smoking, baseline total body fat, and bioavailable testosterone levels. The study suggests that bioavailable testosterone plays a role in the redistribution of adipose tissue during menopause.

These body changes can have detrimental effects on women's overall health and increase the risk of metabolic disorders. Therefore, it is essential to manage body composition changes during menopause through a healthy diet, exercise, and hormone therapy when necessary.

Appetite and Food Intake

Many women report changes in their appetite and food intake during menopause, which can contribute to weight gain. A study by K. Duval and colleagues examined these changes over a period of five years in 94 premenopausal women. The researchers annually measured body composition, appetite, eating frequency, energy intake, and macronutrient composition.

The study aimed to investigate how dietary intake and appetite change during the menopausal transition. This is important because weight gain during menopause is typical and can lead to health problems such as cardiovascular disease and diabetes.

The study included 94 premenopausal women with an average age of 49.9 years and a BMI of 23.3 kg/m2 at baseline. Body composition was measured using dual-energy X-ray absorptiometry, while appetite was assessed using a visual analog scale. Eating frequency, energy intake, and macronutrient composition were measured through a 7-day food diary and buffet-type meal.

The results showed that total energy and carbohydrate intake decreased significantly over time in women who became postmenopausal by year 5 compared to those still in the menopausal transition. Fat and protein intakes were also reduced across the transition, but there was an increase in fat intake after menopause.

Spontaneous energy intake and protein intake were higher in the years before menopause onset. Women also reported increased appetite during the transition, which continued into postmenopause.

Based on these findings, it can be concluded that the menopausal transition is associated with decreased food intake and increased appetite. This suggests that women may need to pay closer attention to their diet during this time to prevent weight gain.

Takeaways:

• Incorporate beneficial compounds: Research suggests that incorporating beneficial compounds like vitamin D, omega-3 fatty acids, antioxidants, and phytochemicals into one's diet can help manage abnormal lipid metabolism and decrease the risk of developing cardiovascular diseases and type 2 diabetes in postmenopausal women.

• Monitor body composition changes: Menopause can lead to an increase in abdominal fat and a decrease in lean muscle mass, which can increase the risk of obesity and related metabolic conditions. Monitoring these changes through regular check-ups and making necessary lifestyle modifications to maintain a healthy body composition is essential.

• Consider hormone therapy: Hormone therapy may be recommended for managing menopausal symptoms such as hot flashes and night sweats, but it should be discussed with a healthcare provider and used cautiously as it may have potential side effects.

• Pay attention to diet: Women may experience changes in appetite and food intake during menopause, which can contribute to weight gain. It is crucial to pay closer attention to one's diet during this time and make healthy food choices to prevent weight gain and maintain overall health.

• Stay physically active: Regular exercise has numerous benefits for menopausal women. It helps maintain muscle mass, promotes bone health, improves mood, reduces stress levels, and can aid in managing weight gain during this transition period.

References:

• Douchi, T. et al. (2003). Effect of menopause on regional and total body lean mass. Maturitas.

• Ko, S.H., & Kim, H.S. (2020). Menopause-associated lipid metabolic disorders and food therapy. Integrative Medicine Research.

• Laukkanen, T. et al. (2018). Sauna bathing is associated with reduced cardiovascular mortality. Mayo Clinic Proceedings.

• Shah, S. et al. (2019). Changes in adiposity measures during menopause. Journal of Clinical Endocrinology & Metabolism.

• van Marken Lichtenbelt, W.D. et al. (2009). Cold-activated brown adipose tissue in healthy men. New England Journal of Medicine.

• Walton, C. et al. (1993). Insulin metabolism and menopause. Diabetes.