Catch up with Coach M - Edition 42 - Menopause, Muscle Growth

Hey and welcome to this week’s Catchup with Coach M!

I had a different blog planned for today, but after a few powerful conversations over the past couple of weeks, I felt called to shift gears. We are covering a lot so we will look at training diaries etc again next week.

There are some key topics that need more attention — especially around what’s really happening during menopause, how it affects your body, and most importantly, how to support yourself through it in the strongest, healthiest way possible.

To give you the full picture, we’ll also dive into muscle growth (hypertrophy) — how it works, why it matters during menopause, and how to make sure you’re maintaining lean muscle for strength, energy, and long-term health. Let’s get into it. ALSO! Keep reading I have a FREE 3 day menopause friendly menu for you to use and how to calculate your TDEE and deficit.

By Marilette Brown Nutrition, Wellness, Strength & Endurance Coach

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🌀 Menopause & Eating for Health: Thriving Through the Change

Menopause is more than a milestone — it’s a powerful biological transformation. It’s a phase of life where your body is recalibrating, not giving up on you. But this transition can bring frustrating changes: mood swings, belly fat, brain fog, hot flashes, and disrupted sleep.

The good news? You’re not powerless. With smart nutrition and intentional habits, you can support your body, balance your hormones, and thrive.

This guide will walk you through how to eat for strength, energy, mood, and metabolism during menopause — and understand why your body is changing so you can work with it, not against it.

🔄 What’s Happening in Menopause?

Menopause marks the end of your reproductive years, defined as 12 months without a menstrual cycle. The years leading up to it (perimenopause) can feel like a roller coaster as estrogen and progesterone levels fluctuate and decline.

This hormonal shift affects nearly every system in your body:

• Metabolism and fat storage

• Muscle mass and bone density

• Sleep cycles and energy

• Brain function and mood

• Blood sugar and heart health

These changes aren’t flaws — they’re feedback. And the right nutrition can make all the difference.

🧬 Why Your Body Holds On to Fat — and Why It’s Not a Mistake

Many women in menopause notice sudden, stubborn fat gain — especially around the belly, hips, and thighs. It can feel like your metabolism is slowing down overnight. But here’s what’s really happening:

🧠 Estrogen and Body Fat: A Complex Relationship

Before menopause, your ovaries produce most of your estrogen. When that slows down, your body looks for other ways to make up the loss.

One surprising backup source? Body fat.

Fat tissue contains an enzyme called aromatase, which converts other hormones (like testosterone) into estrone, a weaker form of estrogen. This makes fat — particularly belly fat — a secondary estrogen producer.

That’s why your body may intentionally store more fat during menopause. It’s a built-in survival mechanism to protect you hormonally.

⚠️ The Catch?

Too much visceral fat (deep abdominal fat) becomes inflammatory, increasing the risk of:

• Insulin resistance

• Heart disease

• Cognitive decline

• Certain cancers

  
  

So while some fat gain is adaptive, we want to prevent chronic inflammation and support a healthy body composition — strong, lean, and hormonally balanced.

🥗 1. Prioritize Protein: Your Muscle, Metabolism & Mood Ally

With declining estrogen, your body becomes less efficient at maintaining muscle — and muscle is key to metabolic health. Protein helps you:

• Preserve lean mass

• Stabilize blood sugar

• Support brain chemicals like serotonin

• Recover from workouts and stay energized

How much?

• Aim for 1.2–1.6 grams per kg of body weight daily

• Eat 25–35g of protein at every meal

Great protein sources:

• Eggs, salmon, chicken, lean beef

• Greek yogurt, cottage cheese

• Tofu, tempeh, lentils (for plant-based)

• Protein powders (whey, collagen, or vegan blends)

🍠 2. Balance Blood Sugar to Reduce Crashes, Cravings & Belly Fat

Insulin sensitivity decreases with menopause, making blood sugar harder to regulate. This leads to:

• Mood swings

• Sugar cravings

• Fatigue

• Belly fat storage

Strategies to stabilize:

• Eat meals with protein + fiber + healthy fats

• Limit added sugars and ultra-processed carbs

• Choose low-GI carbs like sweet potatoes, oats, and legumes

• Avoid skipping meals or undereating — it backfires

Balanced blood sugar also reduces hot flashes, brain fog, and emotional highs and lows.

💪 3. Strengthen Your Bones and Muscles — Your Long-Term Insurance

Estrogen protects bone density and muscle mass. When it drops, your risk for osteoporosis and muscle loss increases.

But diet and movement are powerful tools for prevention.

Bone and muscle-supportive nutrients:

• Calcium: sardines, leafy greens, fortified non-dairy milks, yogurt

• Vitamin D: sunlight, salmon, eggs — or supplement if deficient

• Magnesium: spinach, almonds, pumpkin seeds

• Vitamin K2: fermented foods, egg yolks

• Protein (yes — again!)

Add resistance training:

• 2–3 sessions/week

• Focus on full-body strength: squats, rows, push-ups, deadlifts

• Even light weights or bodyweight exercises build protective muscle

Muscle = metabolism. Strength = independence.

🫀 4. Eat Fats That Support Hormones and Heart Health

Menopause raises the risk of heart disease, and hormone production relies on healthy fats. The right fats help:

• Reduce inflammation

• Support brain and mood function

• Build hormone structure

Eat more of:

• Omega-3s (salmon, chia, flax, sardines)

• Avocados, olive oil, nuts, seeds

• Whole eggs (rich in choline and fat-soluble vitamins)

Eat less of:

• Trans fats (found in processed snacks)

• Overly processed vegetable oils

Fat is not the enemy — inflammation is.

🍵 5. Hydration, Caffeine, and Alcohol: Manage the Triggers

Menopause can increase fluid loss through hot flashes and sweating. Dehydration can worsen:

• Headaches

• Fatigue

• Constipation

• Night sweats and poor sleep

What helps:

• Aim for 2.5–3 liters of water/day

• Herbal teas (peppermint, chamomile, red clover)

• Limit caffeine after noon (it can worsen hot flashes and anxiety)

• Reduce alcohol, which disrupts sleep and blood sugar

  
  

🧠 6. Feed Your Brain and Mood With Nutrient-Dense Foods

Low estrogen impacts neurotransmitters like serotonin and dopamine — the chemicals that keep you calm, focused, and upbeat.

Brain- and mood-boosting nutrients:

• B vitamins: leafy greens, legumes, eggs

• Choline: eggs, liver (for memory and cognition)

• Antioxidants: berries, turmeric, dark chocolate

• Omega-3s: essential for mood, memory, and brain protection

  
  

🌿 7. Detox and Digest: Help Your Body Clear Estrogen Naturally

Your liver and gut are key to breaking down and clearing out excess estrogen and toxins. If they’re sluggish, you may feel more bloated, moody, or inflamed.

Estrogen-clearing foods:

• Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

• Fiber-rich foods: chia seeds, oats, berries, lentils

• Fermented foods: kefir, kimchi, sauerkraut (gut support)

• Lemon water, dandelion tea (liver support)

Your gut is your second brain — and second hormone hub.

🧘‍♀️ 8. Manage Stress — Because Cortisol Competes With Estrogen

High stress levels elevate cortisol, which:

• Increases belly fat

• Depletes progesterone

• Worsens anxiety and insomnia

• Disrupts digestion and hormones

Tools for stress resilience:

• Walk daily in nature

• Practice deep breathing or meditation

• Journal, listen to music, or connect socially

• Set boundaries around tech and social media

A calm nervous system = more hormonal harmony.

📝 Finally: Midlife Isn’t a Crisis — It’s a Reset

Your body isn’t failing — it’s shifting. Menopause is a biological recalibration, not a health decline. By eating intentionally, moving with purpose, and listening to your body’s needs, you can step into this next chapter feeling powerful and whole.

Forget "bouncing back." This is your opportunity to build forward — stronger, wiser, and more in tune with your body than ever before.

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💪 Muscle Hypertrophy: How Muscles Actually Grow

If you’ve ever lifted weights, felt sore the next day, or looked in the mirror hoping to see definition, you’ve already had a taste of hypertrophy. But what is muscle hypertrophy, really? And how does it work?

In simple terms, hypertrophy is the process of your muscles getting bigger — but it’s more than just “getting toned” or lifting heavy. It’s a cellular response to stress, recovery, and adaptation.

We’re diving into the science of how muscle fibers grow, what actually happens when you train, and how to create an environment that stimulates muscle-building at any age — especially important as we combat age-related muscle loss.

🧬 What Is Muscle Hypertrophy?

Muscle hypertrophy is the increase in the size of skeletal muscle fibers. It doesn’t mean you're growing new muscle fibers (that’s rare); instead, the ones you already have are growing thicker and stronger in response to resistance training.

There are two main types:

• Myofibrillar hypertrophy – growth in the density and strength of the contractile fibers (myosin and actin). Think: power and strength.

• Sarcoplasmic hypertrophy – increase in the volume of fluid and glycogen stored in the muscle. Think: muscle fullness and endurance.

Most resistance training triggers a combination of both, depending on the intensity, reps, and rest between sets.

🔬 What Happens to Muscle Fibers During Training?

1. Mechanical tension: When you lift a weight, your muscles contract against resistance, creating tension. This is a signal to the body that strength is required.

2. Muscle damage (microtears): Tiny tears occur in the muscle fibers. This isn’t harmful — it’s actually what prompts the body to rebuild stronger. That post-workout soreness? It often reflects this stage.

3. Metabolic stress: During high-rep sets or time-under-tension training, the muscle cells build up lactate and other metabolites. This “burn” contributes to hypertrophy by triggering hormonal responses.

4. Repair and growth: After training, your body gets to work — using protein synthesis to repair the fibers. This rebuilding phase is where actual muscle growth occurs.

   
   

🏋️‍♀️ What Stimulates Muscle Growth?

To grow muscle, you need to apply the principle of progressive overload — consistently increasing the challenge to your muscles over time.

Key factors:

• Mechanical load: Lifting progressively heavier weights or using resistance bands/bodyweight variations.

• Training volume: The total amount of work (sets x reps x load). More volume = more stimulus (within recovery limits).

• Time under tension: Slower, controlled reps keep muscles working longer.

• Recovery: Muscles don’t grow during workouts — they grow when you rest, sleep, and eat.

• Nutrition: Adequate protein, total calories, and key micronutrients are essential to support hypertrophy.

  
  

📉 What About Muscle Loss?

Starting in your 30s, you naturally lose 3–8% of muscle mass per decade — a process called sarcopenia. That loss speeds up after menopause or andropause if you’re not training or eating for muscle retention.

The good news? Hypertrophy training is one of the most effective ways to reverse and prevent age-related muscle loss, improve metabolism, and support long-term health and mobility.

🧠 Bonus: The Nervous System’s Role

In the first few weeks of training, most of your strength gains come from neurological adaptation, not muscle growth. Your brain gets better at recruiting muscle fibers and coordinating movements.

Once the nervous system is efficient, muscle growth begins in earnest — which is why consistency matters.

🍳 Nutrition Tips for Supporting Hypertrophy

You can’t build muscle without giving your body the materials to do it. Key nutrition tips:

• Protein: Aim for 1.6–2.2 g/kg of body weight daily

• Carbohydrates: Fuel your training and recovery

• Healthy fats: Support hormones involved in muscle building

• Hydration: Affects performance, recovery, and nutrient delivery

• Post-workout: A meal or shake with 20–40g protein + carbs within 1–2 hours helps stimulate recovery

🧱 Finally: Train Smart, Eat Well, Grow Strong

Muscle hypertrophy is more than vanity — it’s the foundation of strength, bone health, metabolic function, and resilience as we age.

Whether you're lifting to feel stronger, manage weight, boost your confidence, or combat menopause-related muscle loss, understanding how your muscles grow can give you more control over your progress — and appreciation for how amazing your body really is. READ HERE - CREATINE FOR DUMMIES - What it is, how it works,

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Weight Management during menopause

Now is not the time for extreme diets or drastic calorie cuts. Your body needs nourishment and consistent energy to function well — especially during menopause. If you're aiming to manage weight gain, a moderate deficit of 500–600 calories is enough.

Track your intake so you’re aware of what you’re eating, but don’t eliminate entire food groups. Focus on low-calorie, nutrient-dense, high-volume foods like vegetables (both starchy and non-starchy) and lean protein. Eat a variety of colours and whole foods.

And remember: cut out the CRAP — too much Caffeine, Refined sugar, Additives, Preservatives, and highly processed foods.

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🔢 How to Quickly Estimate Your TDEE

💡 Step 1: Know Your Weight

Use either kilograms (kg) or pounds (lbs), whichever you're most comfortable with.

✅ To convert kg to lbs: 1 kg = 2.2 lbs✅ To convert lbs to kg: 1 lb ÷ 2.2 = kg

💡 Step 2: Choose Your Activity Multiplier

Activity Level	Multiplier (lbs)	Multiplier (kg)
Sedentary (little to no exercise)	×10	×22
Moderately active (exercise 3–5x/week)	×12	×26
Very active (daily workouts/manual job)	×14	×30

🧮 Example 1 (lbs):

You weigh 160 lbs and you’re moderately active.160 × 12 = 1920 calories/day→ This is your estimated TDEE (calories to maintain weight).

🧮 Example 2 (kg):

You weigh 70 kg and you’re moderately active.70 × 26 = 1820 calories/day→ That’s your daily maintenance need.

🎯 What to Do With This Number:

Goal	What to Do
Maintain weight	Eat at or near your TDEE
Lose fat (gently)	Subtract 300–600 kcal/day
Build muscle	Add 150–300 kcal/day (with protein!)

✅ Coach M's Quick Tips:

• Don’t crash diet — especially during menopause. Slow and steady works best.

• Focus on protein, veggies, healthy fats, and whole carbs.

• Track your food to stay aware of what fuels (or drains) you.

• Recalculate every 4–6 weeks if your weight or activity changes.

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🌿 3-Day Menopause Nutrition Plan to Naturally Boost GLP-1

This 3-day menu is designed to:

✅ Support natural GLP-1 release ( Read More About GLP 1 here)

✅ Reduce cravings and support satiety

✅ Help stabilize blood sugar and mood

✅ Promote lean muscle maintenance

✅ Balance hormones and support gut health

Day 1: Nourish & Balance

🍳 Breakfast: Protein-Powered Avocado Toast

• 2 scrambled eggs + 1 egg white

• 1 slice sprouted grain or sourdough toast

• ¼ avocado

• Sautéed spinach or kale on the side

• Sprinkle of flaxseed and chili flakes

  
  

🥗 Lunch: Salmon & Lentil Nourish Bowl

• 4 oz grilled salmon

• ½ cup cooked lentils

• Roasted carrots & broccoli

• Arugula or baby spinach base

• Drizzle of olive oil + lemon

• Optional: small side of sauerkraut

  
  

🍲 Dinner: Chicken Stir-Fry with Quinoa

• 4 oz chicken breast, sautéed in garlic + tamari

• Mixed veggies (bok choy, cabbage, peppers)

• ½ cup cooked quinoa

• Topped with sesame seeds

Day 2: Gut & Hormone Support

🍓 Breakfast: Hormone-Supporting Oats

• ½ cup cooked oats with 1 scoop protein powder

• 1 tbsp flaxseed

• ½ banana + handful of berries

• Cinnamon + almond butter drizzle

🥙 Lunch: Mediterranean Chickpea Salad

• ¾ cup chickpeas

• Mixed greens, cucumber, cherry tomatoes

• Feta (optional), olives, red onion

• Olive oil + apple cider vinegar dressing

• Side of beetroot or fermented veg

🍛 Dinner: Baked Tofu & Roasted Veg Plate

• 4 oz tofu or tempeh, baked in tamari + ginger

• Roasted Brussels sprouts, zucchini & mushrooms

• ½ sweet potato or ½ cup wild rice

• Sprinkle of pumpkin seeds

Day 3: Strength & Satiety

🥤 Breakfast: Protein Smoothie

• 1 scoop protein powder (plant or whey)

• ½ banana + ½ cup frozen berries

• 1 tbsp chia seeds

• Spinach or kale

• Almond milk or water

• Optional: 1 tsp maca powder (hormone support)

🥗 Lunch: Turkey & Avocado Bowl

• 4 oz sliced turkey or shredded chicken

• Mixed leafy greens

• Quinoa or roasted chickpeas (½ cup)

• Avocado slices

• Tahini + lemon dressing

🍽 Dinner: Grilled Shrimp & Veggie Plate

• 4 oz grilled shrimp or fish

• Steamed broccoli, green beans & carrots

• ½ cup roasted sweet potato

• Drizzle of olive oil + herbs

💡 Pro Tips for Supporting GLP-1 & Menopause Health:

• Chew slowly: GLP-1 release is influenced by the pace of eating.

• Include protein in every meal and snack.

• Sleep well: 7–9 hours is essential for GLP-1 regulation.

• Move daily: Strength training and walking help improve hormone sensitivity.

• Hydrate! Aim for 2–3L of water per day.

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Thank you for reading!  I hope this helped you cut through the overwhelming noise and made the information easier to understand and apply. Navigating health during menopause (or any stage of life) doesn’t have to be confusing — just take it one step at a time, stay informed, and keep nourishing your body with intention.