Most women think they know what to expect during menopause. Hot flashes, mood swings, brain fog, fatigue, weight gain, and night sweats are relatively common symptoms.
But surprisingly few women know that many of these symptoms—including weight gain, brain fog, and fatigue—can be traced back to a single culprit: metabolic slowdown.
Even fewer discover that experiencing these symptoms isn’t inevitable.
You don’t have to gain weight, struggle through fatigue, or feel mentally foggy during menopause as long as you know how to support your body through the transition.
At Boulder Holistic Functional Medicine in Boulder, Colorado, we believe in a full-body approach to health. This begins with answering the question, “Does your metabolism slow down during menopause?” Let’s explore the link between menopause and metabolism and uncover seven menopause metabolism boosters to support your body even as your hormones shift.
The Link Between Menopause & Metabolism
During menopause, your body naturally produces less estrogen. This drop in estrogen can cause many of the common menopause symptoms including weight gain, brain fog, inflammation and pain, fatigue, and cold intolerance.
What are the Metabolic Issues with Menopause?
Without estrogen, your body may find it more difficult to process insulin, hold onto lean muscle, and maintain consistent energy levels. Each of these factors can significantly impact your metabolism.
Insulin Resistance: Because estrogen plays a crucial role in glucose metabolism and insulin sensitivity, the sudden drop in estrogen can cause insulin resistance. Insulin resistance makes it easier for your body to store fat—especially in your belly. This change puts you at higher risk for conditions like diabetes and heart disease.
Muscle Loss: Estrogen loss also contributes to a loss of lean muscle mass. Since muscle burns more calories than fat—even at rest—losing muscle makes your body burn fewer calories. This explains why many women gain weight during this time, even without changing their diet or exercise habits.
Thyroid Function: Your thyroid gland, which controls your metabolism, can also be affected by these hormonal changes. The relationship between estrogen and thyroid hormones can lead to lower energy levels and a slower metabolism. Some women develop symptoms of subclinical hypothyroidism, including fatigue, weight gain, and cold intolerance.
While you can’t stop this natural drop in estrogen, you can adopt strategies to support your body during this transition.
7 Menopause Metabolism Boosters
These seven menopause metabolism boosters will support your body as it adapts to the lack of estrogen during menopause and ensure a healthy transition into your new phase of life.
1. Prioritize Protein to Preserve Your Muscles
Protein provides essential amino acids that your body needs to maintain and rebuild muscle tissue. Since muscle burns calories even at rest, preserving it helps prevent the metabolic slowdown typical during menopause.
Protein also makes you feel full for longer, which helps manage the weight gain often associated with hormonal changes. It also supports bone health when bone loss is accelerating due to lower estrogen levels, and helps produce neurotransmitters that regulate mood, sleep, and energy—all of which can be disrupted during menopause.
Try to consume 1.2–1.6 grams of protein per kilogram of body weight daily. Focus on lean meats, fish, eggs, dairy, legumes, and plant-based protein sources.
2. Balance Blood Sugar with Smart Carbs & Healthy Fats
Smart carbs and health fats help to stabilize insulin levels and balance blood sugar naturally. Carbs give you reliable access to energy, which may prevent fatigue and mood swings. They will also support a healthy gut by giving you lots of fiber, which can help manage weight and reduce inflammation.
Meanwhile, healthy fats support hormone production as your body adjusts to lower estrogen levels. They also help reduce inflammation which typically increases during menopause.
Finding the right balance of smart carbs and healthy fats for your body can prevent insulin resistance, support hormonal health, and manage weight gain during menopause.
Foods to eat during menopause: Focus on a healthy combination of low-glycemic carbohydrates (vegetables, berries, and whole grains) and healthy fats (avocado, nuts, seeds, and olive oil).
Foods to avoid for menopause belly fat: Avoid excessive refined sugars and processed carbs, including desserts (cookies, cakes, muffins, donuts), snacks (crackers and candy), and sweetened beverages, sodas, and alcohol.
3. Optimize Your Hormones
Since the lack of estrogen is the cause of many of these symptoms, some women may benefit from bioidentical hormone replacement therapy (BHRT). Always work with your doctor to determine if this approach is right for you.
There are ways to optimize your hormones without BHRT. In particular, finding ways to manage stress. Meditation, yoga, and a consistent sleep schedule will help to lower cortisol levels and ease the transition into menopause.
4. Boost Mitochondrial Function for Better Energy
As estrogen declines, women experience a double challenge: hormonal changes that affect energy metabolism AND age-related mitochondrial decline happening simultaneously. The fatigue, brain fog, and metabolic slowdown many women experience during menopause aren’t just related to hormones but also your mitochondria becoming less productive.
No wonder you feel so tired!
Boulder Holistic Functional Medicine recommends supplements like:
- CoQ10
- Magnesium
- Resveracel
- NAD+ boosters
These supplements support cellular energy production and potentially better brain function. You might also consider exploring intermittent fasting to enhance mitochondrial efficiency and metabolic flexibility.
5. Exercise Regularly
Exercise can help prevent metabolic slowdown by preserving lean muscle and giving your metabolism a boost. Your insulin sensitivity will also improve at a cellular level, helping your body process carbohydrates more efficiently despite the hormonal shifts.
Beyond metabolism, exercise delivers a powerful combination of benefits that address other menopausal challenges. It reduces stress hormones that contribute to belly fat, improves sleep quality, enhances mood through endorphin release, and strengthens bones when they’re most vulnerable to density loss.
Consider a combination of strength training (2-3 times per week), cardiovascular exercise (1-2 times per week), and plenty of rest. High-intensity interval training (HIIT) can also be particularly effective for fat loss and metabolic function.
6. Support Your Gut
A diverse, balanced gut microbiome supports hormone regulation, as certain gut bacteria metabolize and recirculate estrogens through the “estrobolome” – the collection of bacteria that process estrogen. During menopause, when estrogen levels are fluctuating and declining, a healthy gut can help modulate these changes by affecting how estrogen is processed and eliminated.
Research suggests that menopausal women with healthier gut microbiomes may experience less weight gain and better blood sugar control compared to those with gut dysbiosis. To support your gut, eat plenty of fiber-rich foods like vegetables, legumes, and fermented foods.
7. Take Care of Your Liver
Your liver is the unsung hero of hormone management. It is responsible for processing and metabolizing hormones, including estrogen. During menopause, as estrogen production slows down, the liver’s role in managing circulating hormones becomes even more important.
A well-functioning liver helps maintain hormonal balance by properly metabolizing the reduced estrogen and other hormones, making the transition easier. Keep your liver happy by eating plenty of cruciferous vegetables, taking milk thistle, and drinking lots of water.
GLP-1 Therapy for Metabolic Support and Weight Loss
Supporting your hormones, metabolism, and overall health can make menopause easier, but some women need extra help with weight management. GLP-1 therapy is a new option that can help control appetite, balance blood sugar, and support a healthy metabolism during this transition.
GLP-1 therapy, like semaglutide, can support menopausal women by:
- Boosting metabolism and aiding weight management
- Improving insulin sensitivity and reducing visceral fat
- Supporting energy levels and mitochondrial function
- Curbing appetite and balancing blood sugar
- Lowering inflammation for better brain health and longevity
Additionally, it may be helpful for those with fatigue, metabolic issues, or chronic conditions, but it’s important to consult a doctor before starting.
Long-Term Benefits of Menopause Metabolism Boosters
Taking action to support metabolic health not only helps you manage your weight, but also reduces the risk of chronic diseases such as heart disease, diabetes, and cognitive decline.
Despite what you may have been told, the symptoms of metabolic slowdown aren’t inevitable. Begin your journey to a smoother transition by focusing on nutrition, exercise, hormone optimization, and stress management, so you can navigate menopause with ease. And if you need additional information, contact Boulder Holistic Functional Medicine to support your brain and body through the transition.
Next Steps for Women in Menopause
Menopause is not just a phase—it’s a new stage of life that can be embraced with knowledge, proactive health strategies, and a commitment to long-term wellness.
So, what are your next steps?
- Assess hormone levels through comprehensive lab testing.
- Implement targeted lifestyle changes to support metabolism.
- Consider professional guidance on BHRT, supplements, and personalized nutrition.
- Stay consistent with movement and strength training to maintain muscle mass and metabolic rate.
If you are ready to take control of your health during this powerful transition, work with Boulder Holistic Functional Medicine in Boulder, Colorado, to create a customized plan that supports your body and needs. Schedule a consultation today.
Through diet, lifestyle changes, and strategic supplementation, it’s possible to promote a healthy estrogen metabolism and maintain hormonal harmony. If you’re concerned about estrogen metabolism and breast cancer risk, consider working with one of our healthcare providers to test estrogen metabolites using the DUTCH test, and create a personalized wellness plan.
Taking charge of estrogen health today can set the foundation for long-term vitality and disease prevention. Schedule a consultation today!
