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Menopause: A Guide for Women

Understanding Menopause and Weight Gain

Menopause marks a significant transition in a woman’s life, often accompanied by hormonal shifts that can make losing fat more challenging. At Elements4Life, we understand the unique journey women face during and after menopause. We’ve curated holistic fitness routines and nutritional insights to help navigate this transformative phase effectively.

Menopause brings hormonal fluctuations, particularly a decline in estrogen levels, leading to changes in body composition. Women may experience an increase in visceral fat, especially around the abdomen, making weight management more complex. However, adopting a holistic approach can yield remarkable results.

Menopause can be a challenging time for many women, and weight loss can seem like an uphill battle. As a coach who has worked closely with countless women going through this transformative phase, I can attest to the fact that it’s not just about coaching, it’s also about understanding. And on a personal level, as someone who is approaching this milestone, I know firsthand the struggles that women face.

That’s why I’m excited to share my insights with you in this article. Whether you’re a part of our Elements4Life family or just seeking some trusted guidance, my hope is that this piece will offer you real value and support as you navigate this terrain – Coach Erin Wells from Elements4Life.

• Coach Erin has been working with women in the transition to menopause for over a decade
• She uses her own experiences as a woman going through this process to better understand her clients
• She has created an article with insights and guidance for other women navigating menopause and weight loss
• Her goal is for the article to offer value to anyone, regardless of whether they are part of Elements4Life or not.



Fitness Strategies

Strength Training

Incorporate strength training into your routine. Focus on compound movements like squats, deadlifts, and lunges. These exercises build muscle, boost metabolism, and support bone health, crucial during menopause.

Interval Training

High-intensity interval training (HIIT) enhances fat burning, improves cardiovascular health, and aids in weight management. Short bursts of intense exercise followed by brief rests can be highly effective.

Mind-Body Practices

Practicing yoga, Pilates, or tai chi not only enhances flexibility and strength but also helps manage stress and improve overall well-being.

Nutrition Guidance

Balanced Diet

Opt for a balanced diet rich in lean proteins, healthy fats, complex carbohydrates, and fiber. Include foods like fruits, vegetables, whole grains, nuts, and seeds to support your body’s needs.

Mindful Eating

Practice mindful eating by paying attention to hunger cues and eating slowly. This practice helps prevent overeating and supports better digestion.


Stay adequately hydrated by consuming enough water throughout the day. Proper hydration aids in metabolism and overall body functions.

Holistic Therapies


Consider acupuncture sessions to alleviate symptoms associated with menopause, such as hot flashes and mood swings. Additionally, acupuncture can support weight loss by regulating appetite and stress levels.

Herbal Supplements

Explore natural supplements like black cohosh or evening primrose oil, known for managing menopausal symptoms and potentially aiding weight loss.

Stress Management

Prioritise stress reduction techniques like meditation, deep breathing exercises, or regular massages. Elevated stress levels can impact weight management during menopause.


Navigating weight loss during and post-menopause requires a multifaceted approach. At Elements4Life, we advocate for a holistic lifestyle that combines fitness, nutrition, and natural therapies to support women on this journey. Embrace these strategies, listen to your body, and embark on this phase with confidence and resilience.

Get Started Today

Embark on a holistic journey towards better health and fat loss during menopause. Visit Elements4Life in Canberra and explore our tailored programs designed to support women through this transformative phase.

This comprehensive guide aims to provide valuable insights and actionable steps for women struggling with weight management during and after menopause. By focusing on holistic approaches, incorporating fitness routines and nutritional adjustments, and exploring natural therapies, women can navigate this phase with empowered choices and improved well-being.



The Role of Sodium and Menopausal Fat Loss: Insights from “The Salt Fix”

In his book “The Salt Fix,” Dr. James DiNicolantonio challenges the conventional wisdom surrounding sodium intake, shedding light on its pivotal role in the body’s functions. His insights extend to menopausal weight management, offering intriguing perspectives on how sodium impacts fat loss during and after this phase.

Understanding Sodium’s Impact

Dr. DiNicolantonio emphasises the significance of sodium for hormonal balance and metabolic health, especially during menopause. He notes, “Sodium is essential for proper adrenal function, which plays a crucial role in managing stress hormones like cortisol, often implicated in weight gain during menopause.”

Solutions and Applications

Optimal Sodium Intake

Contrary to popular belief, ensuring adequate—not excessive—sodium intake may aid in managing weight fluctuations linked to hormonal changes. Dr. DiNicolantonio suggests, “Moderate sodium intake, around 2,300 to 3,500 mg per day, can support metabolic functions without adverse effects.”

Balancing Electrolytes

Focus on a balanced intake of electrolytes, including potassium and magnesium, to complement sodium levels. This balance assists in fluid regulation, potentially reducing the bloating often experienced during menopause.

Quality of Sodium Sources

Emphasise obtaining sodium from natural, unprocessed sources rather than heavily processed foods. Opt for Himalayan pink salt or sea salt, which contain essential trace minerals beneficial for overall health.

Monitoring Hydration Levels

Maintain proper hydration alongside sodium intake. Adequate water consumption supports the body’s ability to utilise sodium effectively, promoting metabolic health.

Consulting Health Professionals

Before making significant dietary changes, especially regarding sodium intake, consult healthcare professionals or nutritionists. Tailored advice ensures a balanced approach based on individual health needs.

Application in Menopausal Fat Loss Strategies

Integrating insights from “The Salt Fix” into menopausal fat loss strategies involves a balanced approach to sodium intake, considering its impact on hormonal regulation and metabolic function. By focusing on optimal levels and quality sources of sodium, women can potentially support their weight management efforts during and after menopause.

This additional perspective from “The Salt Fix” complements holistic approaches to menopausal fat loss, contributing to a more nuanced understanding of sodium’s role in the body’s intricate systems.

By incorporating Dr. DiNicolantonio’s insights from “The Salt Fix” into holistic menopausal fat loss strategies, women can explore a more comprehensive approach to managing weight during this transformative phase. Balanced sodium intake, combined with other holistic practices, presents an intriguing avenue for supporting overall health and well-being.

The Power of Adaptogenic Herbs: A Promising Holistic Therapy for Menopausal Fat Loss

Among the plethora of natural remedies, adaptogenic herbs have gained significant attention for their potential to manage various health concerns, including menopausal symptoms and weight management. These herbs, celebrated for their ability to adapt to the body’s needs and restore balance, offer a compelling avenue worth exploring during and after menopause.

Understanding Adaptogenic Herbs

Adaptogens are a class of herbs—such as ashwagandha, rhodiola, and holy basil—that help the body adapt to stressors, whether physical, mental, or emotional. These herbs work by supporting the body’s stress response system, known as the hypothalamic-pituitary-adrenal (HPA) axis, which influences hormonal balance.

How They Work in Menopausal Fat Loss

During menopause, hormonal fluctuations often trigger stress responses in the body, impacting weight management. Adaptogenic herbs like ashwagandha and rhodiola may aid in mitigating stress-related weight gain by regulating cortisol levels and promoting a more balanced response to stress. By modulating the HPA axis, these herbs may indirectly support fat-loss efforts.

Trials and Positive Feedback

Positive anecdotal evidence and some preliminary studies suggest the efficacy of adaptogenic herbs in managing menopausal symptoms, including weight gain. Users have reported reduced stress levels, improved energy, and better weight management outcomes after incorporating these herbs into their routines.

How to Incorporate Adaptogenic Herbs

Adaptogenic herbs can be consumed in various forms, including capsules, teas, or tinctures. It’s crucial to start with recommended doses and gradually increase as needed, adhering to guidelines or consulting a healthcare professional for personalised advice.

The realm of holistic therapies offers a diverse range of options, and adaptogenic herbs stand out for their potential to support menopausal fat loss.

As I draw this article on menopause to a close, I want to leave you with a few words from my personal experience as a coach. Menopause can be a challenging time for many women, both physically and emotionally. But it’s important to remember that it’s also a natural and normal part of life. 

As someone who has helped many women through this transition, I can tell you that staying active, eating well, and finding ways to manage stress can make a big difference. 

So if you’re going through menopause, don’t be afraid to seek support from loved ones, talk to your healthcare provider, and come and see us at Elements4Life. Remember, you’re not alone in this journey, – Coach Erin Wells from Elements4Life.

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