Answers To Your Most Common Menopause-Related Questions

As someone who has dedicated over 15 years to helping women navigate the complex journey of menopause, I've seen and heard it all. Lately, I've been receiving a lot of questions, many of which stem from the overwhelming—and often conflicting—advice floating around, especially on social media. I get it, the barrage of "expert opinions" and "secret methods" can be confusing, frustrating, and even a bit scary.

My goal with this is to cut through the noise and provide you with straightforward answers to some of the most common questions I've been asked recently and provide you with tangible steps you can implement tomorrow. 

Let's dive in.

HIIT Workouts: Miracle or Menace?

One of the most common questions I receive concerns High-Intensity Interval Training (HIIT). Some women tell me they've heard it's the only way to work out for results, while others are convinced it's something to avoid at all costs.

Here's the deal: HIIT is indeed a powerful tool. It's highly beneficial from a metabolic perspective, helping to improve body composition, and it's incredibly time-efficient since the workouts are shorter. However, it's not for everyone, and it's definitely not the only way to work out. If you enjoy HIIT and your body is capable of handling it, great! But if it's not your cup of tea or if you have physical limitations, don't sweat it—literally. You can achieve muscle growth, cardiovascular fitness, and overall well-being through other forms of exercise. Remember, the best workout is the one you enjoy and can do consistently.

For those unfamiliar with this type of exercise, here’s a quick explanation: HIIT involves short bursts of intense exercise followed by brief periods of rest or low-intensity exercise. These intervals push your body to work at maximum effort.

Is Walking Bad for Me?

This one really gets under my skin. The notion that walking shouldn't count as exercise is not just absurd—it's dangerous. Walking is one of the most accessible forms of exercise and is backed by extensive research showing its positive health outcomes. Saying it's "bad" or doesn't count as exercise is elitist fearmongering. Walking is wonderful for both your body and mind. So keep doing it. Walk for your heart, your joints, your mood, and your sanity. I wrote about this in an earlier article, so if you want more on this go here. 

Intermittent Fasting: Fad or Fact?

Intermittent fasting (IF) has become the latest craze, with everyone from fitness influencers to wellness gurus touting it as a miracle solution, especially for menopausal women. The truth? It's not that simple. Here's my bottom line: If you don't fuel your body, you can't expect it to perform at its best. Many of us already struggle to get enough protein throughout the day, and shortening your eating window with IF makes it even harder. The goal should be to nourish your body adequately, especially during menopause when muscle loss and bone health are top concerns. I've written more extensively on this topic, which you can read here. But if IF works for your goals, no judgment. Again, it’s about finding what works for you. 

Do Supplements Work?

The answer to this is both yes and no. Sadly, the supplement industry is largely unregulated, which means that just about anyone can come up with a “magic cure” for your menopause symptoms—no scientific research or evidence is required. As Dr. Jen Gunter brilliantly highlighted in her piece on the menopause gold rush, many of these products are just capitalizing on women’s vulnerabilities. I highly recommend reading her post for a deeper dive on this subject. Here’s the link.

One important thing to keep in mind is that just because someone with credentials is selling a product—like an MD—doesn't mean it’s any less questionable. The truth is there are thousands of supplements on the market that list a variety of ingredients, many of which have either not been scientifically studied or have produced inconclusive results. So before you spend your hard-earned money, do your research, read the labels carefully, and be skeptical of big claims. If it sounds too good to be true, it’s probably a scam. 

That being said, there are supplements and nutrients that have been well-researched and proven beneficial. Not all of them need to be taken as supplements if you’re mindful about including them in your diet. For example, creatine is a supplement that you’ll need to ingest, as it’s difficult to get enough from food alone. Creatine has been shown to be highly effective for improving muscle mass, strength, and even cognitive function as we age. You can read more about its benefits and how to take it here.

Other important nutrients to consider include:

- Omega-3 Fatty Acids: These are essential for brain health, reducing inflammation, and supporting heart health.

- Calcium: Critical for bone health, especially as we lose bone density during menopause.

- Vitamin D: Helps with calcium absorption and supports immune function.

- Vitamin K: Also essential for bone health and works synergistically with calcium and Vitamin D.

Including these nutrients in your diet through whole foods is always the best option, but supplementation might be necessary depending on your specific needs. The key is to focus on the essentials and avoid falling for products that promise to solve everything.

Should I Always Work Out on an Empty Stomach to Burn More Fat?

I've heard this for as long as I can remember, but let's break it down. The idea of working out on an empty stomach to burn more fat might sound appealing, but it's not the best approach if your goal is to get the most out of your strength training sessions. Think of it this way: Would you drive your car without fuel in the tank? Of course not! Your body is no different. To maximize your workouts, particularly strength training, you need to fuel your body properly. Otherwise, you're likely to end up feeling fatigued and not performing at your best.

What Will Get Rid of My Belly Fat?

If I had a dollar for every time I was asked this question, I'd be a millionaire—and so would you, because the answer would be plastered everywhere! But here's the truth: there is no magic bullet for belly fat. You cannot spot-reduce belly fat. There are, however, some practical things you can do to shed fat overall and improve your health. Reduce your body’s physiological response to daily stressors.  Learning how to cope with stress is essential to controlling weight gain, belly fat, and overall health and well-being. My favorite and, in my opinion, most powerful strategy for changing your body composition is building muscle. . Muscle is more metabolically active, meaning it burns more calories at rest. So, prioritize strength training. Building muscle is your number one tool. Don't expect overnight results. Sustainable change takes time, patience, and consistency. Also, in my experience, people that focus on getting stronger will never be disappointed because strength is a tangible goal. 

Zone 2 Training: Do I Need More, or Should I Avoid It? And what is it, anyway?

Zone 2 training is another hot topic, with opinions swinging wildly between "you need to do more" and "never do it." The confusion is understandable, but let me simplify it for you: all forms of exercise have their place. Any workout, regardless of the type or intensity, is beneficial. Exercise improves your quality of life and reduces mortality compared to those who are inactive.

And if you're wondering what Zone 2 is, it was formerly known as low-to moderate-intensity exercise until someone decided to confuse people by changing names :). It is typically around 60-70% of your maximum heart rate. You can calculate your heart rate by subtracting your age from 220 or, more easily, by using this type of intensity, which is characterized by being able to maintain a conversation while exercising.

Think of exercise like a buffet—there are different options, each with its own benefits. Zone 2 training, HIIT, strength training, yoga, Zumba—they all have their place, depending on your goals. If you're training for a marathon, yes, you'll need those long, less intense runs. But if your goal is general fitness or stress relief, perhaps a yoga class or a heavy lifting session is what you need. The key is to know your goal and choose the right tool for the job.

Now What?

So, you've made it through the FAQs, and you might be wondering, "What now?" This is where the real work begins. The goal isn't just to debunk myths and clear up confusion, but to empower you with the knowledge and tools to take control of your journey through menopause.

Here are some tangible steps you can take:

1. Do Your Research

Not all advice is created equal, and in today's world, it's easy to get overwhelmed by the sheer volume of information. Be critical about where you get your information. Look for evidence-based sources, consult with professionals you trust, and don't be afraid to ask questions. If something sounds too good to be true, it probably is. Remember, most of these "miracle solutions" are just marketing tactics aimed at getting your money, not improving your health.

2. Trust Your Gut

You know your body better than anyone else. If something doesn't feel right or seems too extreme, listen to that inner voice. Your intuition is a powerful tool. Don't let flashy claims or scare tactics make you second-guess yourself. Trust in your ability to make decisions that are right for you.

3. Work on Your Mindset

This is often the hardest part, but it's also the most crucial. Navigating menopause is as much about your mental approach as it is about physical changes. Cultivating a positive mindset can make all the difference. Instead of focusing on what you're losing, think about what you're gaining: wisdom, experience, and the opportunity to redefine what health and fitness mean to you at this stage of life.

4. Define Your Goals

Take some time to really think about what you want to achieve. Whether it's maintaining strength, improving cardiovascular health, managing stress, or simply feeling good in your own skin—having a clear goal is essential. Don't rush this step; the more specific you can be, the better.

5. Set SMART Goals

Once you've defined your goals, break them down into SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying, "I want to get fit," you might say, "I want to increase my strength by lifting weights three times a week for the next three months." This gives you a clear roadmap and a way to measure your progress.

What is a SMART goal you have? I’d love to hear it. You can email me at [email protected] 

6. Be Kind to Yourself

Remember, this journey is not about perfection; it's about progress. There will be ups and downs, and that's okay. Celebrate your victories, no matter how small, and learn from your setbacks. The most important thing is that you keep moving forward.

7. Take Action

Knowledge is powerful, but it's what you do with it that truly counts. Start today—whether it's by doing a little more research, setting a goal, or simply going for a walk. The steps you take now will pave the way for a healthier, stronger, and more empowered you.

Final Thoughts

You've got this! Menopause is a journey, and it can be a time of growth and adventure. I'm here to support you every step of the way. Reach out if you have any questions. Remember, I'm just an email away. [email protected]