Menopause metabolism – How to turn it back on

Dealing with menopause

Your metabolism feels stuck, like it’s switched to airplane mode.

You’re eating well, moving your body and doing all the things you’re supposed to do. So why does it feel like your body is fighting you every step of the way?

If you’re in menopause or even peri-menopause, you’ve likely noticed what used to work, doesn’t anymore. The belly fat won’t budge, your energy crashes by midday, cravings seem relentless, and despite a full night's sleep, you wake up exhausted. Sound familiar? If so, it’s not your fault—your body isn’t getting the memo, and there’s a real reason why.

Although it can happen at any age, this abrupt halt in metabolism is most noticeable for women over the age of around 40, (aka menopause).

Hormonal changes, chronic stress and years of dieting can send your metabolism into survival mode. Your workouts, which used to help, don't seem to be working anymore no matter how many cardio days you put in. The “healthy” eating you swear by added extra fluff around the middle. It can feel like your metabolism has completely cut off communication with the rest of your body, leaving you frustrated and stuck.

But here’s the thing—it isn’t about eating less and moving more. That old-school advice doesn’t account for what’s actually happening inside your body. It all starts with dysregulated blood sugar. When blood sugar isn't balanced, insulin resistance and inflammation take over and your mitochondria—the energy powerhouses of your cells—become overwhelmed with too much glucose in the system.

Although glucose is fuel, when there’s too much fuel in the system, your body can’t process it efficiently, leading to weight gain, low energy and stalled progress. The combination of insulin resistance and inflammation is the perfect storm for weight gain, especially for women in menopause. Here’s how it plays out:

1. Insulin resistance: When your body becomes less responsive to insulin, glucose stays in your bloodstream instead of being used for energy. This excess glucose gets stored as fat, particularly around the belly.

2. Chronic Inflammation: Inflammation makes it even harder for your body to regulate blood sugar and burn fat efficiently. Things like poor gut health, stress, processed foods, and environmental toxins all contribute to inflammation.

3. Mitochondrial Dysfunction: Your mitochondria are responsible for converting food into energy, but when they’re overwhelmed, they can’t keep up. Instead of burning fat and providing steady energy, your body stores excess glucose and leaves you feeling drained.

Hopefully you're not resonating with any of these, but if you are having a lightbulb moment and you feel like your metabolism has shut down, there are ways to turn it back on. It starts by working with your body instead of against it.

As noted earlier, it all begins with blood sugar. Stabilizing blood sugar is key to reversing insulin resistance and reducing inflammation and you can do a lot with what and how you're eating. Instead of eating sporadically or skipping meals, focus on protein, fibre, healthy fats and clean carbs at every meal to keep glucose levels steady. Before you reach for that piece of toast or bowl of cereal however, the clean carbs your body needs are nutrient-dense carbs, like fruits and veggies.

Prioritize protein, especially first thing in the morning, to prevent blood sugar crashes and fat storage. Avoid processed carbs and sugary snacks that spike blood sugar and have no nutritional value. Eat consistently throughout the day to keep your metabolism fired up and running.

Your mitochondria need the right nutrients to function properly. Eating whole, nutrient-dense foods like leafy greens, berries, nuts, and seeds, prioritizing magnesium, B vitamins, and omega-3s, and moving your body in a way that reduces stress - walking, strength training, and yoga all support mitochondrial health without overwhelming your system. If you're going hard on the cardio, it's time to rein it in and focus more on strength training together with movement that is not stressing your system.

Chronic inflammation is one of the biggest culprits behind a sluggish metabolism. Remove processed foods, seed oils, and excess sugar from your diet. Eat anti-inflammatory foods like turmeric, wild-caught fish and dark leafy greens.

And work on improving gut health by consuming probiotic-rich foods and reducing stress. Oh and please don't just throw high doses of generic probiotics at the problem. If you've got any leaky gut – and most women do to some degree – too much and/or the wrong type can cause more problems.

Hormonal changes can make your body more sensitive to stress, which in turn spikes cortisol and worsens insulin resistance. Cortisol is also known as the fat-storing hormone, so if weight has been one of your issues, you definitely want to get that under control.

Prioritize sleep. Aim for seven to nine hours per night of good quality, uninterrupted sleep. Practice breathwork, meditation or gentle movement to calm the nervous system. Avoid excessive high-intensity workouts, which can stress your body further and perpetuate that cycle. .

The bottom line is, if your metabolism doesn't feel like it used to, the answer isn’t to restrict more, work out harder or go back and do that diet that “worked” for you a few years back. Instead, work smarter by addressing the root cause.

When you focus on balancing blood sugar, supporting your mitochondria, reducing inflammation, managing stress, and healing your gut, you’ll create an environment where your body wants to burn fat and gives you back your energy.

For more information on blood sugar stabilization and watch Tania's free video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

The power of blood sugar and gut health in perimenopause and menopause

Easing menopause impacts

A closer look at the importance of gut health

Hidden hormone disruptors

When we think of gut health, most of us think only about the food we eat.

But, did you know there are countless other factors outside of your plate that can profoundly impact your gut microbiome and, in turn, your hormones?

Let’s dig into these disruptors, explore the interconnectedness of your microbiomes (yes, plural), and uncover how addressing these influences can help you reclaim balance in your body.

Your gut microbiome gets the most attention—and for good reason. This community of trillions of bacteria, viruses and fungi plays a vital role in digestion, immunity, mood and hormone regulation. In fact, up to 90% of the neurotransmitters that control those things come from your gut, not your brain. Your gut, however, is just one of several microbiomes in your body. You also have microbiomes in your mouth, on your skin and even in your lungs.

These microbiomes don’t operate in isolation. They interact with one another and influence how your body functions as a whole. If your skin microbiome is disrupted, for example, it can trigger an immune response that affects your gut, and vice versa.

Understanding this network of microbiomes helps us see why it’s not just about eating well—it’s about nurturing your whole body.

While food is a primary factor, there are numerous other lifestyle and environmental influences that can throw your microbiomes—and your hormones—off balance. Here are a few of the most common culprits.

1. Stress and cortisol overload

Chronic stress is a significant disruptor. When you’re under constant pressure, your body produces excessive cortisol, your primary stress hormone. Elevated cortisol can alter the diversity of your gut bacteria, weaken your intestinal lining, and lead to conditions like leaky gut.

What’s more, your gut and brain are closely connected through the gut-brain axis. Stress can lead to inflammation in your gut, which further disrupts hormonal balance, particularly estrogen, progesterone, and thyroid hormones.

Practicing activities like deep breathing, mindfulness, and intentional movement to help restore balance are all simple ways to help bring down stress.

2. Poor sleep

Sleep is when your body repairs itself, including your gut lining and microbiome. Inadequate or poor-quality sleep can disrupt your gut bacteria, leading to hormonal imbalances. Studies have shown just one night of sleep deprivation can negatively impact your gut microbiome diversity.

Aim for between seven and nine hours of restorative sleep each night. Create a consistent bedtime and wake up routine, turn off screens about 30 mins before bed, keep your bedroom dark and slightly cooler than the rest of the house and maintain a consistent sleep schedule.

3. Environmental toxins

Everyday exposure to toxins—like pesticides, plastics and air pollution—can harm your microbiomes. Chemicals such as BPA and phthalates, commonly found in plastics, act as endocrine disruptors, interfering with hormonal signalling and gut health.

Your skin microbiome is also affected by the chemicals in personal care products, cleaning supplies and even the water you bathe in. These toxins can penetrate your skin, disrupt your microbiomes and contribute to inflammation and hormonal dysregulation.

Reduce your exposure to toxins by choosing organic, non-GMO foods whenever possible, drinking filtered water, and replacing chemically laden products with, toxin-free products whenever possible.

4. Medications

Antibiotics are one of the biggest culprits when it comes to microbiome disruption. While sometimes necessary, antibiotics can wipe out both harmful and beneficial bacteria, leaving your microbiome in a fragile state. Not only that, without proper replenishment, it can take as little as two weeks, or as long as two years for your microbiome to completely recover.

Other medications, like antacids, hormonal contraceptives, and even over-the-counter pain relievers, can also negatively affect your gut and its ability to maintain balance.

If you need antibiotics or other medications, work with a practitioner to support your microbiome with probiotics, prebiotics and phytobiotics during and after treatment.

5. Lack of movement

Exercise isn’t just for your muscles—it’s also vital for a healthy microbiome. Regular physical activity increases the diversity of your gut bacteria and promotes the production of short-chain fatty acids, which support gut health and reduce inflammation.

Incorporate movement into your daily routine, whether it’s walking, yoga, or strength training. Find something you enjoy and make it part of your lifestyle.

6. Over-sanitization

We’ve become a society obsessed with cleanliness, and while hygiene is important, over-sanitizing can have unintended consequences. Your microbiomes rely on exposure to diverse bacteria to thrive. Using antibacterial soaps, sanitizers, and harsh cleaning products can strip away beneficial bacteria and disrupt the balance.

Let yourself interact with the natural world. Spend time outdoors, garden, get a pet, or simply walk barefoot in the grass.

7. Emotional health

Your emotions don’t just live in your brain—they’re deeply tied to your gut microbiome. Anxiety, depression, and unresolved trauma can alter gut bacteria and create a feedback loop that perpetuates hormonal imbalances.

Address emotional health through targeting healing of the gut as well as self care through therapy, journaling, or connecting with a supportive community.

Your microbiome is a key player in regulating hormones like estrogen, cortisol, and serotonin. For example:

• Estrogen: The gut microbiome is responsible for metabolizing and eliminating excess estrogen. An imbalanced gut can lead to estrogen dominance, which is linked to weight gain, mood swings, and even certain cancers.

• Cortisol: Chronic gut inflammation caused by an unhealthy microbiome can drive cortisol levels up, disrupting your sleep, mood, and metabolism.

• Serotonin: About 90% of serotonin, the “feel-good” hormone, is produced in the gut. A disrupted microbiome can hinder serotonin production, affecting your mood and overall well-being.

Healing your microbiomes isn’t about perfection—it’s about progress. Eat more whole foods, get outside more often, go for quality over quantity with your personal care products and opt for natural ingredients, get good sleep, and manage stress.

By taking small, intentional steps, you can restore balance, improve your hormones, and start feeling more like yourself again.

Remember, it’s not about perfection—it’s about progress, one step at a time.

Learn more and schedule your free call with Tania on her website.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

Carbs: They are our energy, not our enemy

Not all carbs created equal

When was the last time you got excited about eating carbs that wasn't followed immediately by a flood of guilt?

If you’ve spent any time dieting, you’ve probably been told carbs are bad and should be avoided if you want to lose weight or reach your health goals.

The truth is, carbs are not the enemy. In fact, they’re our body’s main source of energy and we need them to keep our blood sugar balanced and fuel ourselves for all the things we need to do each day.

But, just like calories, not all carbs are created equally. That’s why, in order to achieve optimal health and keep it long term, the approach needs to be one where we don’t count calories or eliminate carbs.

So, how do you know what the different types of carbs are, how they affect your body and blood sugar balance and which ones are the best ones to choose?

Let’s take a look at the three main types of carbs and how they can support, or disrupt, your health goals—light carbs, dense carbs, and fatty carbs.

Light carbs are nutrient-dense, lower in calories and typically have a low glycemic index, which means they cause a slower, gentler rise in blood sugar. These are the kinds of carbs that keep you steady, giving you energy throughout the day without the crashes. Foods like leafy greens, berries and non-starchy vegetables (like broccoli, zucchini, and peppers) fall into this category. They’re packed with fibre, vitamins and minerals that not only keep your blood sugar balanced but also support healthy digestion.

Light carbs help you feel satisfied and because of their high fibre content, they support blood sugar, digestion and regularity and promote a healthy gut microbiome, something we now know plays a big role in metabolism, mood and even immune health.

Dense carbs are those foods that pack a little more in terms of energy, also known as “complex carbohydrates,” which take longer for your body to break down. Think whole grains, starchy vegetables (like sweet potatoes and squash), legumes and lentils. Dense carbs are essential for people with active lifestyles because they provide a long-lasting energy source that can power you through busy days or tough workouts. Excellent for replenishing glycogen stores in your muscle after a workout, these carbs are also rich in complex sugars, digest slowly, and help keep you full and satisfied for longer.

Fatty carbs are the ones that, while they might taste good in the moment, come with some drawbacks. Fatty carbs are refined and fast-digesting, usually found in processed foods and often high in sugar and/or unhealthy fats, like seed oils. Think of foods like chips, pastries, sugary cereals, pasta and white bread. These carbs break down super quickly, causing a rapid blood sugar spike that’s often followed by an energy crash. These huge spike and crash fatty carbs cause not only leave you feeling fatigued and often craving more sugar, they set your body up to store fat and get hungrier sooner.

Fatty carbs are processed and low in nutrients and therefore, don’t provide much in terms of lasting energy or satiety. Regular consumption of fatty carbs can lead to a cycle of spikes and crashes in blood sugar, contributing to chronic inflammation and insulin resistance over time. This roller-coaster effect makes it challenging for the body to maintain balanced energy levels, leading to cravings, overeating, and long-term issues with blood sugar regulation.

As you've just learned, not all carbs are created equal. Choosing the right types of carbs in the right portions can support your health, balance your blood sugar and help you avoid the crashes and cravings that come with less nutrient-dense options.

• For everyday energy reach for light carbs, like non-starchy vegetables, leafy greens, and berries. They’re nutrient-dense and give you steady energy without the blood sugar spike.

• For sustained fuel add dense carbs, like whole grains, sweet potatoes, and legumes, especially if you’re very active and pushing yourself physically often.

• For occasional indulgence enjoy fatty carbs in moderation. Think of them as a treat, not a regular part of your meal plan. When you do enjoy these carbs, pairing them with a protein will help minimize the blood sugar spikes, crashes and cravings that follow.

Carbs can and should be part of your plate in order to support a healthy lifestyle, giving you the energy you need to do all the things you love. By choosing carbs that support your body and avoiding those that drain it, you can feel energized, satisfied, and keep your health and weight goals on track.

Remember, carbs are our energy, not our enemy. So let’s make the most of them!

For more information on how carbs work to balance blood sugar, watch Tania's free video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.