Menopause Metabolism Myths

Does this sound familiar?
“It’s the dreaded “M” word. Ladies, you know what I’m talking about… Menopause.
Our metabolism slows and we start to experience weight gain,
so aging women need to fuel differently.”
~ A popular weight loss ad

There it is. The dreaded “M” word – but what I’m referring to is…metabolism.

Metabolism misinformation is everywhere. Statements like “My metabolism is slow,” or “My metabolism has changed” prompt confusion about a complex physiological process. A quick #metabolism search on social media yields everything from “fasting boosts metabolism” to “skipping meals slows metabolism” and “drinking cold beverages increases metabolism” while “what you splash into your coffee can optimize your metabolism.” Then there are the more recent claims to “eat more protein” (cue confusion about what kind and how much exactly) and “balance your hormones” to fix your metabolism grief after 50.

But, when it comes to the menopause metabolism myth, women are led to believe that something/they are broken. That they can’t trust their body. And even though 50+ year-old women have tremendous wisdom and life experience, somehow this wisdom doesn’t apply to how they’ve learned to honor, nourish, and care for their bodies (and their families) up until this stage of life.

As a result, a common statement I hear from women is, “I’m worried because my metabolism has completely changed and doesn’t work the way it used to.”

What isn’t working?

We are told that if we eat differently at this age, we can “take control of our health and live life to the fullest” (at least that’s what the ad says). Is that what isn’t working?

Well, it’s enough of a problem that we are told to “dread menopause” but the idea that metabolism is to blame for menopause symptoms and we need to urgently find a new way of eating, sadly sends women on a wild goose chase to figure out: “the best diet,” “a more perfect way to eat,” “the right exercise,” and “how to eat/exercise differently” – which consequently leaves women more frustrated and confused, and often suffering from nutrient deficiencies and chaos with their eating pattern – the exact opposite of what they were trying to achieve.

Is metabolism a problem?

Do you need to eat differently or change something to take control of your health? Maybe. But, even if you changed your diet to some “ideal” midlife nutrition plan (which is debatable about what that would be exactly), and we measured your “metabolic rate” before and after this intervention in a tightly controlled metabolic chamber, my educated hunch is that we would not see a measurable difference – at least that’s what the research shows.

You may feel better because you are eating more consistently, including more wholesome foods, drinking more water, less alcohol, exercising more, etc., (all those common sense “healthy habits”) but you aren’t “fixing your metabolism.” Aging is still going to happen. Menopause is still going to happen. The impact on body tissues because of natural hormone changes is still going to happen, unless, of course, you choose to use menopause hormone therapy. And even then, we don’t see significant measurable differences in metabolism, at least how people think about it.

What is metabolism?

Metabolism refers to all the complex chemical reactions that happen within cells in the body to convert the food and drinks we consume into usable energy. This energy is vital for fueling everything in our body – essential body functions that include the immune system, digestion, reproduction, bones, the brain, hormones, sleep-wake cycle, cardiovascular system, plus skeletal contraction, and movement that we do intentionally and unintentionally throughout the day and night. A lot is going on under the hood per se for survival of the human organism.

The complexity of cellular metabolism – what is broken exactly?

Metabolic rate is the measure of the energy used by all the cells, tissues, and body organs. This measure, referred to as basal or resting metabolic rate which is expressed in calories per day, is often used to define metabolism. However, despite the common belief that calories in = calories out when it comes to maintaining weight, metabolism (and energy balance) is a dynamic, not static, process in the body. As such, altering one component of the energy balance equation, such as eating less or exercising more, affects numerous physiological and biological components in unpredictable ways. So, because of this variability, quantifying energy expenditure is a bit more complicated than people think.

What does menopause and aging have to do with metabolism?

Metabolism involves two main components: anabolism, where the body builds and stores energy, and catabolism, where it breaks down substances to release energy. As we age and transition into menopause and beyond, there is a shift in each of these components of metabolism. There is a natural loss of muscle mass that is associated with muscle weakness and increased fatigue. There’s also a resistance to building muscle (referred to as anabolic resistance) that can contribute to skeletal muscle loss in aging. We simultaneously break down and build less bone in the aging process, among numerous other biological changes associated with aging.

Estrogen is a dominant hormone produced by the ovaries during a woman’s reproductive life span which has an important role in growth, development, bone building, and muscle building. The years leading up to the final menstrual period referred to as perimenopause, are marked by fluctuations in estrogen to often higher levels than the reproductive years. So, although estrogen is often blamed for weight/metabolism concerns during these years, it isn’t always low or depleted during this time in the menopause transition. However, about a couple of years before and a couple of years after the final menstrual period, estrogen more predictably declines and eventually is at markedly low levels into a woman’s postmenopausal years. Consequently, the loss of the protective role of estrogen can impact many body functions, including the cardiovascular system, musculoskeletal health (muscle and bone), cognitive health, sleep, and digestion, etc.

Although there may be a slight decrease in metabolism with age, the value associated with this is usually exaggerated. Many factors play a role in metabolism as we age, and research published in 2021 by Pontzer et al. contradicted what was commonly believed about metabolism and aging. In this study, total energy expenditure and lean tissue were all stable from ages 20 to 60 (so through the menopausal years) with a shift towards a decline in energy expenditure after age 60, which was also correlated with declines in both fat and lean tissue during this stage of life.

What can women do?

Let’s go back to the thought on many women’s minds that, “my metabolism doesn’t work the way it used to.” What are the signs or symptoms that suggest metabolism isn’t working?

If we are being honest, generally concerns about metabolism are rooted in the fear or discomfort of weight gain and/or body dissatisfaction. Fear makes us feel unsafe and triggers the panic button. Thus, when a quantifiable cause, like metabolism, is identified, it gives the illusion that there is some prescriptive calorie number or amount/type of food that could solve the “problem.” If we simply know the perfect, correct, right way and amount to eat, then we will regain control – and feel safe again.

The truth is that there is no perfect formula. No magical 50+ diet plan that you need to follow. Suffice it to say that nutrition interventions, such as: 1) ensuring adequate energy intake with a 2) balance of nutrients (all the substrates for metabolism), including fruit, vegetables, grains (sources of fiber), protein, fats, and micronutrients (i.e. calcium) from 3) a variety of foods and 4) avoiding a sedentary lifestyle are key interventions for promoting health in aging. It would also help if the mainstream media and healthcare providers did a better job of reassuring women that body changes, including weight gain, are not bad, unhealthy, or uncommon. We have plenty of evidence to support that fact. If you are confused about midlife and menopause weight concerns, I wrote about that in a previous blog post. “The Weight of Menopause.”

We also need to compassionately recognize that the pressure and distress of weight and body changes, often when a woman’s identity and life itself is changing, can be the tipping point for a woman to give-in to the belief that “the perfect body equals the perfect life.” So, it’s only natural to be seeking for answers to feel better. And since the brain loves short cuts to solving problems, weight loss is often the familiar solution to quiet the negative feelings and thoughts so that life becomes just a little more bearable.

There are other ways to quiet the noise and chatter, however. Rather than battling with our biology or trying to control some arbitrary measure like metabolism, this may be an opportunity to reflect on what is within your control. One of the most important things is whether you have been practicing intuitive eating. Have you historically been able to tune in to internal cues of hunger and fullness, so that you eat regular meals with a variety of enjoyable foods and practice flexibility with nutrition overall? If the answer is “yes” then keep doing that! However, if you have been on a diet rollercoaster and a cycle of undereating and overeating – because of years trying to control weight, then it may be beneficial to surround yourself with a new mindset by joining a midlife support group, body image group, or reading a weight-neutral book with positive nutrition messaging that shifts the focus from weight to well-being.

What about exercise and its role in aging and metabolism?

Like it or not, it is indisputable that movement and exercise matters when it comes to health and aging. That statement isn’t meant to shame anyone. I fully acknowledge the weight-biased and shame-based messaging that many people have had to endure when it comes to exercise, weight, and health. But from a health perspective (nothing to do with controlling or manipulating weight or body composition), enjoyable movement that includes a variety of cardio, flexibility, and strength or weight-bearing activities are meaningful interventions to consider for addressing health concerns.

Women often tell me they’ve heard that they should “limit their cardio” to improve metabolism. Cue a big sigh about generalizations, generic advice and more confusing messaging. If you want to go on a long hike, run, or bike ride because that is a fun and enjoyable activity, then keep doing that! It’s a good idea to try and add in some weight-bearing exercise, if you can. But, on the flip side, if you are chronically overexercising in the spirit of trying to lose weight, then yeah, you may need to set some limits on excessive cardio and balance your exercise routine with a variety of other workouts.

Enjoy a variety of activities including cardio, flexibility, and resistance exercise!

Numerous studies have shown the positive impact of all types of exercise. Given the fact that skeletal muscle is an energy-demanding tissue, it’s logical that maintaining or improving lean mass would be a positive intervention. Studies involving machine-based programs, free weights, and/or resistance bands demonstrate positive improvements in muscle strength in postmenopausal women with the most important benefit being a decreased risk of falling, which could help to maintain an active and independent lifestyle.

All of this can be motivating and encouraging data, but I think we need to put it into perspective and allow space for compassion and realistic expectations when it comes to these exercise recommendations. First, we know that muscle gains are lessened in older postmenopausal women when compared to reproductive-aged women. So, be careful when comparing to other women or yourself at a younger age.

Second, resistance training studies are often supervised 10- to 12-week (or longer) interventions. Once the training stops and detraining occurs, muscle loss is observed, according to the researchers. So, consistency is important.

But what happens in midlife? Stressors like aging parents, travel, family issues, illness, injury, or other mobility concerns, along with night sweats, sleep disturbances, or issues like osteoarthritis and frozen shoulder (my personal setback) can impact a woman’s ability, energy and/or time to be able to participate in activity. To that point, women with these issues are excluded from the study results, so we are only getting data from those people who are willing and able to maintain that consistent, intense level of activity. Nevertheless, in a 20-week resistance training intervention with women ages 40 to 60, Isenmann et al pointed out that all women enjoyed the weight training and were able to manage their daily lives better (including those who were excluded due to canceled training sessions).

What are your “non-scale victories”?

Therefore, instead of worrying about quantitative measures like metabolic rate or body composition, try to focus on “non-scale victories.” Things like having fun in a group fitness class, feeling stronger, having more energy, improving sleep, etc. are likely to help with consistency and ultimately improve physical – and mental health.

Keep in mind that if the goal is truly health-focused and living life to the fullest, then just like balance, variety, and moderation are key with food and eating, the amount and intensity of exercise can be flexible and needs to be enjoyable to achieve positive outcomes.