Sep 22

371: Midlife "Meno-Belly" - What Causes Midsection Weight Gain and What to Do When Exercise Isn't Working

Episode 371 On Air with Ella

For informational purposes only. This is not medical advice.

'Meno-belly'

'Meno-Pot'

Menopausal Midsection Weight Gain….

Whatever you call it, we’re talking about it!

The Truth About Meno-belly: Causes, Effects, and Solutions

In this episode:

[00:01:10] Meno-belly and hormonal changes
[00:03:54] Insulin sensitivity and Insulin resistance
[00:07:59] Hormonal changes impacting meno-belly
[00:12:37] Strength training for menopausal women
[00:17:36] Separating identity from body image
[00:19:34] Optimal health in aging
[00:25:16] Muscle growth factors
[00:26:42] Sufficient nutrition, rest and recovery matter!

Dr VOnda Wright purple dress — Dr. Vonda Wright

Plus...

Dr. Vonda Wright makes a special appearance to answer this listener question:

"I've been exercising consistently and not building muscle. WHY?"

>>> Join me at Dr. Vonda's Women's Health Conversation Summit in Orlando on 8-9 November 2024! LEARN MORE HERE.

Resources Mentioned

Dr Stacy Sims' Book for Athletic Women: Roar
Dr Stacy Sims' Book for Peri/Menopausal Women: Next Level
Creatine supplementation for muscle growth and maintenance

"At the end of the day, I would focus on individual variability. You are a body of one."

Episode Summary

Understanding Meno-belly: Hormonal Influences on Midsection Weight Gain During Menopause

[references cited below]

"Meno-belly" is a term that describes the weight gain around the midsection that many women experience during the stages of perimenopause and menopause. This phenomenon can be both frustrating and perplexing, as it involves not just an increase in overall body weight but also a significant shift in how and where fat is distributed in the body.

Hormonal Changes and Their Impact

The primary drivers behind meno-belly are hormonal changes, particularly the decline in estrogen and progesterone levels that occur during perimenopause and menopause. These hormonal fluctuations have several key effects on fat distribution and metabolism:

Redistribution of Fat: As estrogen levels decline, fat storage shifts from the hips and thighs to the abdominal area. This change can be surprising for many women who have maintained a consistent lifestyle but suddenly find themselves gaining weight around their midsection.
Metabolic Changes: Lower estrogen levels impair the body's ability to efficiently use fat for energy. Consequently, even if a woman continues her usual physical activities and dietary habits, her body may not respond in the same way, leading to increased fat accumulation.
Progesterone's Role: The decrease in progesterone during this transition can contribute to bloating and water retention, further exacerbating the appearance of weight gain around the belly. This can create discomfort and frustration, as women may feel their bodies are not cooperating with their efforts to maintain a healthy weight.

Insulin Sensitivity and Meno-belly

In addition to the direct effects of declining estrogen and progesterone, the menopausal transition is also associated with changes in insulin sensitivity. Research indicates that insulin sensitivity tends to decline during this period, leading to increased fat storage, particularly in the abdominal region.

Insulin Sensitivity Explained: Insulin sensitivity refers to how effectively the body's cells respond to insulin, a hormone that helps regulate blood sugar levels. Higher insulin sensitivity means the body requires less insulin to lower blood glucose levels, which is generally beneficial for metabolic health. Conversely, lower insulin sensitivity, or insulin resistance, means the body needs to produce more insulin to achieve the same effect, contributing to weight gain.

Understanding the hormonal influences on menobelly is crucial for women navigating the menopausal transition. The combination of declining estrogen and progesterone levels, along with changes in insulin sensitivity, creates a perfect storm for midsection weight gain. Recognizing these factors can empower women to take proactive steps in managing their health and well-being during this significant life stage.

Understanding Meno-belly: Causes and Solutions

This type of weight gain is not just about the amount of weight but rather the distribution of fat, which often shifts from the hips and thighs to the abdominal area.

Causes of Meno-belly

Declining Estrogen Levels: As estrogen levels decrease during perimenopause and menopause, fat distribution changes, leading to more fat accumulating around the abdomen rather than the hips and thighs.
Decreased Progesterone: Lower levels of progesterone can lead to bloating and water retention, further contributing to the appearance of menobelly.
Insulin Sensitivity: Insulin sensitivity tends to decline during menopause, which can lead to increased fat storage, particularly in the abdominal area. Higher insulin sensitivity is desirable, as it means the body requires less insulin to manage blood glucose levels.
Cortisol Imbalance: Stress and sleep disturbances, common during menopause, can elevate cortisol levels. High cortisol levels are associated with increased abdominal fat storage.
Muscle Loss: The natural decline in muscle mass as women age slows metabolism, making it easier to gain weight. Maintaining muscle mass is crucial for a healthy metabolism.
Alcohol Consumption: Alcohol can disrupt fat metabolism, leading the body to prioritize breaking down alcohol over other nutrients. It can also stimulate appetite and lead to poor food choices, exacerbating weight gain. Additionally, alcohol can worsen hormonal imbalances and disrupt sleep, which is vital for weight management.

Strategies to Combat Meno-belly

Strength Training: Engaging in strength training or resistance exercises is essential for maintaining or building muscle mass, which can help boost metabolism. This can include lifting weights or starting with bodyweight resistance exercises.
High-Intensity Interval Training (HIIT): While HIIT can improve insulin sensitivity and promote fat burning, it can also elevate cortisol levels if overdone. It's important to find a balance and listen to your body. Shorter intervals of high intensity can be beneficial without overwhelming the body.
Focus on Consistency: Whether starting with movement or enhancing existing routines, consistency is key. Small, incremental improvements can lead to sustainable results over time.
Prioritize Sleep and Nutrition: Adequate sleep and a nutrient-dense diet are foundational for managing weight and overall health. Ensuring proper hydration and managing stress levels are also crucial.
Mindful Alcohol Consumption: Being intentional about alcohol intake can help mitigate its negative effects on weight and hormonal balance. Understanding how alcohol affects the body can support women to make better choices.Keep in mind - 'mindful alcohol' may include no alcohol at all.

By focusing on strength training, consistency, and mindful lifestyle choices, women can empower themselves during this transition. Remember, you are not defined by your body, and information is power in making informed choices for your health.

References:

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