Care readers,
if there is a phrase that I often hear repeated in my studies it is this: “Lately I’ve been feeling slowed down and everything I have to do seems very burdensome.” And no, it’s not your impression. During menopause, hormonal changes cause all our functions, from cognitive to metabolic ones, to slow down.
But the good news is that we can do a lot – as long as we stop relying on strategies that no longer work.
What really happens to metabolism
With the decline in estrogen, the body tends to reduce muscle mass, consume less energy at rest and accumulate fat more easily, especially in the abdominal area
This means that even if you do the same things as before, the result can be different.
In these cases the first thing that comes to mind is often move more, especially doing cardio.
But it’s not always the right path.
The myth of “more cardio = more metabolism”
Walking, running, cycling are all very useful activities for preventing osteoporosis, maintaining high cardiovascular functions and improving balance.
But if the goal is to reactivate the metabolism in menopause, cardio alone is not enough.
Why? Because metabolism is closely linked to muscle mass and cardio, alone, is not enough to maintain it. The risk, without getting lost in too many technicalities, is this: you move a lot, but the body still becomes more “economical”. And therefore consumes less.
The real breakthrough: strength training
This is where everything changes.
Strength training:
- helps preserve (and build) muscle mass
- increases energy expenditure
- makes the body more reactive and efficient
And no, it doesn’t mean getting “too muscular.”
It simply means give the body a stimulus that it lacks today.
Where to start (without complicating your life)
No tools or hours of training are needed.
You can start with simple exercises, 2–3 times a week:
- squats
- you sink
- arm exercises)
- core work
They are also enough 20 minutesbut done carefully and, at least at the beginning, using simple everyday tools such as water bottles.
What matters is not the quantity, but the quality of the movement.
The small habits that make the difference
Alongside training, there are daily gestures that help sustain energy:
- expose yourself to natural light during the day
- avoid long periods of inactivity
- maintain a regular sleep routine
These are details only in appearance. In reality, they help the body work in a more stable and less “defensive” way.
Tiredness and metabolism: a direct link
When your metabolism slows, you often feel more tired. And when you’re tired, you move less. It’s a self-sustaining circle. Inserting small strength and movement stimuli during the week helps interrupt this pattern.Not immediately, but progressively.
What to do starting today
If you feel slower today, it doesn’t mean your body is “going against you.” It’s just changing. And it needs new references. Giving them to him is possible. With small steps, consistency and a more conscious approach. Because the metabolism is not reactivated with fatigue. It is reactivated with the right stimulus, at the right time.
Who is Maria Luisa Valente
Maria Luisa Valente And certified personal trainer, Functional Trainer and Fitness Nutritionist, with a solid one specialization in Pilates (Matwork, Reformer and Cadillac). She is the founder of Allyoucanfit and Allyoucanfit Studiotwo studios in Milan created to offer people – and in particular women – a conscious, effective and sustainable approach to movement over time. In its driving spaces personalized routes that integrate functional training, pilates, strength and postural workwith constant attention to metabolic and hormonal health. With her new column on iODonna she dedicates herself tomenopause training, to help women move through this phase of life with energy, strength and confidence in their bodies.
