How Menopause Affects Women's Hormones and the Benefits of Strength Training for Fat Loss.
Hormones play a major role in fat loss, metabolism, and hunger. This is especially true during different life stages, like menopause (starting around 45-55) . Here’s how key hormones impact body composition:
1. Estrogen & Progesterone
Role: Estrogen regulates mood and metabolism, while progesterone helps balance emotions.
Imbalance: Estrogen dominance can cause mood swings and fat gain due to metabolic changes.
Progesterone plays a crucial role in maintaining balance in the body and acts as a natural diuretic. It also influences thyroid hormone levels and, since it serves as a precursor to cortisol, can be impacted by high levels of stress.
Menopause: As women approach menopause, estrogen production declines while testosterone levels remain stable, creating an imbalance. This, combined with muscle loss, reduces insulin sensitivity, leading to increased abdominal fat (commonly known as belly fat).
2. Insulin
Role: Insulin stores glucose as fat once muscle glycogen is full.
Imbalance: Poor diet and inactivity can lead to insulin resistance, promoting fat gain.
Menopause: Reduced estrogen lowers insulin sensitivity, making fat storage easier.
3. Cortisol
Role: Cortisol helps release energy during stress and exercise.
Imbalance: Chronic stress raises cortisol, leading to belly fat, muscle loss, and cravings.
Menopause: Higher cortisol after menopause, combined with reduced insulin sensitivity, promotes fat storage.
4. Thyroid Hormone
Role: Thyroid hormones regulate metabolism and energy.
Imbalance: Low thyroid hormone (often due to stress or dieting) can slow metabolism and increase fat storage.
Menopause: Estrogen changes affect thyroid function, slowing metabolism and promoting weight gain.
5. Leptin & Ghrelin
Role: Leptin reduces hunger, while ghrelin increases hunger and cravings.
Imbalance: Leptin resistance and high ghrelin can make it harder to control appetite.
Menopause: Reduced estrogen affects leptin and ghrelin, increasing hunger and cravings.
Hormonal changes, especially during menopause, influence fat storage and hunger. Strength training, healthy eating, and stress management can help balance hormones, improve metabolism, and support fat loss.