Mastering Menopause: Mindset, Meals, and Movement for the Modern Woman

Aug 16, 2023

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Are you navigating the twists and turns of menopause symptoms while trying to stay on track with your weight loss journey? 

Believe me, you’re not alone. 

So many women, as they approach midlife, struggle with hormonal changes, which can make weight loss seem even more challenging. 

As a Trim Healthy Mama coach who focuses on helping women in menopause & perimenopause, I’m here to guide you through some tried-and-true techniques to face these challenges head-on.


Power of Your Mindset in Menopause

Remember the time when sticking to a health plan seemed effortless? And whatever you were doing, exercise or calorie counting, got you the results you were striving to get?

Times change, and so do our bodies and circumstances. 

The thought, "it's just too hard right now," creates feelings of defeat. 

But our mindset, and our thoughts, have a huge effect on our actions. 

By reframing our thoughts to "this is challenging, but I'm going to figure it out," we shift from a defeated mode to an empowered one. 

Our body goes through numerous hormonal shifts in our lifetime, and by adopting a 'can-do', a this is “figureoutable” attitude, we condition our brain to find solutions to the challenges thrown at us.


Simple Strategies for Midlife

All-or-nothing thinking is a self-sabotage trap. 

Instead of getting bogged down by what you’re not doing perfectly, focus on simple, achievable goals. 

This could mean cutting down on dining out, incorporating Trim Healthy Mama ‘sippers’ in your routine, or even just walking for 10 minutes after supper. 

Remember, every small step counts. 

Making consistent healthier choices moves you forward, and over time, these small wins accumulate to form significant milestones.


Changing your Meal Plan in Midlife

For those in the perimenopausal and menopausal phase, the key is not to eat less, but to eat lighter. 

The idea is to keep your metabolism revving and blood sugar levels stable, and avoid fat storage. 

This means regular meals, roughly every three to four hours, which are nutrient-dense and full of protein. 

Eating veggies is key so make sure you are providing your body with the fuel it needs.


Movement Matters

Regular movement is crucial, especially during menopause. 

Aim for at least 5,000 to 10,000 steps daily. 

Apart from regular walks, incorporate strength training and eventually, high-intensity interval training (HIIT) into your routine, which is shown to be especially helpful during menopause.

Always be aware of how your body reacts to prolonged endurance exercises, which might stress the body and potentially stop your weight loss journey.


Fueling Your Workouts

As we age, our body’s resilience declines. 

While the thought of exercising in a fasted state might appeal to some, research suggests that women, especially those in midlife, benefit from fueling before workouts. 

I recommend 20-30 grams of protein, preferably from THM Pristine Whey or alternatives like THM Optimized Hemp protein, which can help in muscle recovery. 



Navigating menopause and midlife weight loss can be challenging, but with the right mindset, strategy, nutrition, and exercise, you can not only manage but thrive in this new chapter of your life. 

Remember, you have the power. Embrace the journey, and you'll see the results.

Hey reader, some links in this post may be affiliate links and I might receive a small commission from purchases made through these links. Just wanted to let you know!


I am not a medical professional. As a Trim Healthy Mama coach, I am not providing healthcare, medical, or nutritional therapy services or attempting to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.
The information provided on this website is for informational purposes only and is not intended to substitute professional medical advice, diagnoses, or treatment. Always seek advice from your physician or other qualified healthcare provider before undertaking a new health regimen.
Do not disregard medical advice or delay seeking medical advice because of information you read on this website. Do not start or stop any medications without speaking to your medical or health provider.


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