Understanding this trajectory helps set realistic expectations and prevents discouragement when the pace naturally slows
Hormonal Mechanisms of menopausal Weight Gain Estrogen Decline Estrogen deficiency leads to up regulation of genes involved in adipogenesis (i.e., new fat generation) Estrogen deficiency down regulates genes involved in fat oxidation (i.e., impaired ability to utilize fat for energy) Decreased estrogen also promotes the redistribution of fat - from the periphery to the center (i.e., belly and visceral fat) Energy expenditure declines, especially fat and energy burned during sleep Increased vasomotor symptoms leads to worse sleep, mediating more weight gain via cortisol problems Estrogen deficiency reduces insulin sensitivity, promoting fat storage Loss of estrogen affects leptin (satiety hormone) sensitivity, increasing appetite Progesterone Changes Declining progesterone can increase appetite and cravings Affects water retention and bloating Influences cortisol regulation Sleep & Neuroendocrine Affects Hot flashes and night sweats disrupt sleep quality Poor sleep affects hormones regulating hunger (ghrelin and leptin) Sleep deprivation increases cortisol levels, increasing central weight gain Body Composition and Muscle Sarcopenia (loss of lean muscle) - women lose muscle mass during menopause, lowering the base metabolic calorie burn Increase in visceral and central fat can add to insulin insensitivity, feeding the metabolic problem Additional Factors Thyroid problems are more common in menopause Poor energy during perimenopause and menopause may lead to decreased physical activity Slower recovery or joint pain may also lead to less physical activity The combination of these hormonal, metabolic, and lifestyle factors creates a "perfect storm" for weight gain during the menopausal transition, making this period a particularly challenging time for women
Most sessions take 30 to 60 minutes, depending on the protocol
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