Menopause metabolism can be one of the most significant changes women experience during their midlife years. As estrogen and progesterone levels fluctuate, the way your body burns calories, processes fat, and builds muscle naturally shifts. If you’ve noticed weight gain, a slower metabolism, or fatigue, you’re not alone. Fortunately, there are natural ways to support and even boost your menopause metabolism.

Ready for a quick list of actions you can take starting TODAY that will help you reset your metabolism naturally? 

The secret is to upgrade your self-care. (Sorry, I’m not talking about hitting the spa for “you” day) 

That’s because your healthy metabolism depends on your healthy daily habits. 

Here are the 5 pillars to focus on when it comes to naturally rebooting your metabolism: 

• Eating a balanced, low-glycemic, whole-foods-based diet that includes protein at every meal — and eating at regular times throughout the day (Click here to visit our recipe index)
• Sleeping 7-8 hours every night 
• Exercising, including using weights & doing higher-intensity workouts at least 2x a week 
• Have an outlet for your stress — whether it’s meditation, exercise, hobbies, or talking it out with a friend
• Being more active in general — not only does this burn more calories, but it also “primes” your body to release more fat-burning enzymes

Scroll down, to learn more about the science behind these 5 pillars!

THEN… once you get your habits squared away, you can start adding a few “extras” to give you a little boost and reset your metabolism naturally: 

• Be diligent about drinking at least 8-10 glasses of water a day 
• Add spicy foods to your weekly rotation  
• Get your vitamin D levels checked because low levels are linked to less energy and a slower metabolism. 

Why Do You Need To Boost Menopause Metabolism Anyway?

The science behind the change:

During menopause, hormonal changes are at the core of how your metabolism shifts. As estrogen levels drop, fat storage patterns change, and muscle mass can decrease, resulting in a slower metabolism. This slowdown means your body burns fewer calories at rest, which can contribute to weight gain and lower energy levels.

Menopause metabolism also affects insulin sensitivity and thyroid function, which can further impact your metabolic rate. Understanding these changes is the first step toward managing them naturally.

To learn more about the science behind the changes of your metabolism during menopause, read the full guide here: What Happens To Your Metabolism During Menopause?

The Science Behind: Eating a balanced, low-glycemic, whole-foods-based diet that includes protein.

As your menopause metabolism shifts, insulin sensitivity may decrease, leading to blood sugar fluctuations that promote fat storage. To combat this, focus on eating a balanced, low-glycemic, whole-foods-based diet that includes protein at times throughout the day—this helps to prevent blood sugar spikes.

By eating low-glycemic foods; you can naturally manage your blood sugar levels, support a stable metabolism during menopause and prevent unwanted weight gain.

Hydration: A Simple Yet Powerful Tool for Boosting Menopause Metabolism

Dehydration can slow down metabolic processes, leading to fatigue and difficulty with weight management. Drinking enough water throughout the day helps keep your metabolism functioning at its best. Water also plays a role in digestion, energy production, and the elimination of toxins from the body.

Plus, drinking water before meals can reduce hunger, helping you control portion sizes and avoid overeating.

Pro Tip: Aim for at least 8 cups of water per day, and increase your intake if you’re experiencing hot flashes or night sweats, as these can lead to additional fluid loss.

The Role of Stress Management in Boosting Menopause Metabolism

Stress is a major contributor to metabolic imbalances, especially during menopause. Elevated cortisol levels, the body’s stress hormone, can lead to increased abdominal fat storage and muscle breakdown, further slowing your menopause metabolism.

Managing stress is essential for maintaining metabolic health. Mindfulness practices such as yoga, meditation, and deep beating exercises can lower cortisol levels and improve your overall well-being.

Exercising, including using weights & doing higher-intensity workouts at least 2x a week and adequate sleep also play important roles in reducing stress and supporting your metabolism.

Incorporate Anti-Inflammatory Foods To Boost Your Metabolism

Chronic inflammation, that can be caused by hormonal imbalances (especially declining estrogen levels), increased insulin resistance, elevated cortisol levels due to stress, and poor dietary choices (such as consuming processed foods and refined sugars) can interfere with menopause metabolism by disrupting hormonal balance and insulin sensitivity.

Eating an anti-inflammatory diet rich in omega-3 fatty acids, antioxidants, and polyphenols can help combat this issue. Foods like fatty fish (salmon, sardines), leafy greens, berries, nuts, and seed are packed with nutrients that reduce inflammation and support metabolic function.

Embrace the Shift: Your Metabolism, Your Power

Embracing the changes that come with menopause metabolism is about working with your body, not against it. Keep listening to your body, honoring what it needs, and taking empowered steps toward lifelong health. 💛

Naturally resetting your metabolism is like doing a “reset” on your health and fitness, from the inside out! 

I hope this info helps you move closer to your goals. 🚀 

PS… Are you ready to make a real change in how you feel & look? I have two private coaching spots left this month.  I can help take you from feeling bloated & out of control to feeling great & loving your body. You can learn more by scheduling your 15 min complimentary consultation.

FAQs about Menopause Metabolism

References:

• Genazzani, A. D., Petrillo, T., Semprini, E., Aio, C., Foschi, M., Ambrosetti, F., Sponzilli, A., Ricciardiello, F., & Battipaglia, C. (2024, February 6). Metabolic syndrome, insulin resistance and menopause: the changes in body structure and the therapeutic approach. GREM – Gynecological and Reproductive Endocrinology & Metabolism.
• Admin. (2024, November 8). Menopause, hormones and metabolic health – The Harper Clinic. The Harper Clinic.
• McCarthy, M., & Raval, A. P. (2020). The peri-menopause in a woman’s life: a systemic inflammatory phase that enables later neurodegenerative disease. Journal of Neuroinflammation, 17(1). 

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