Even though it’s been treated like a taboo, it’s not top secret that women experience hormonal fluctuations after 40 that can lead to many unpleasant symptoms.  We’re going to unpack the big one we’re all frustrated with, and that is weight gain and an increase in abdominal fat.  As a Personal Trainer working with women in this age group, and as a 45-year-old woman, I refuse to be told or tell anyone, It’s just your age. Yes, aging is real, and our body chemistry changes, but regardless of the reason for the symptoms, all studies suggest that exercise helps! And there is a specific formula that I’ll share with you that is accessible and effective. 

Acknowledge Your Inner Goddess

Before we get into the battlefield that is a woman’s hormonal journey, let’s first just take a moment to acknowledge that our female bodies are freakin’ miracles.  Regardless of the stage of life you are in, and how difficult and inconvenient it may seem, know that you are a goddess worthy of the time, attention and energy to care for yourself. 

You ebb and flow with the cycle of the moon, and each day is a slightly different phase that tells you something important about your emotions, desires and creativity.  You have the ultimate creative force within you - the ability to create and grow a whole other human in your womb! You have the strength and power to bring that human into the world, and then keep it alive by feeding it with your body.  And you can do that multiple times if you so choose, over a span of years that your body will deem appropriate. 

Then your body has the wisdom to tell you that it’s time to move into the next phase. Here, you’ll channel new strength and intuition to guide and lead, to continue to use that creative energy to conquer whatever you so desire. 

Whether or not you’re a mother, you are a daughter, and you possess this creative force and incomparable strength within your being.  So, before we get into the technical details of hormones and exercise, take a moment to appreciate the divine beauty and ferocity that is your amazing female body.  

The Technical Details

Many hormonal changes are happening in our bodies from the time we get our first period through menopause, and most women are never educated on what they are, what their symptoms mean, and how to find balance. If you’re a man reading this, and you cringed at the word period, keep reading. You have women in your life.  You need to know this, and some of it applies to you, too.  A good place to start is defining what the stages are, and you’ll notice some overlap because of our fluctuating hormones.

Pre-menopause is the entire reproductive period up to the final menstrual period.

Perimenopause is the period immediately prior to menopause and the first year after menopause.

Menopause is recognized to have occurred after 12 consecutive months of amenorrhea (absence of  menstrual period).

Postmenopause is the period of time after the final menstrual period.  

Hormonal Overview

Women experience perimenopause and menopause on average between the ages of 42 and 61, and 15% of the US population are females in this age group.  During this time, changes in many hormones occur, but we’re going to briefly touch on these: Estrogen, Testosterone, Progesterone, Cortisol, Insulin and Melatonin.  

The interplay of these hormones (and others not mentioned here) are what leads to many of the symptoms women over 40 are experiencing including: irritability, mood changes, hot flashes, depression, anxiety, forgetfulness, weight gain and decrease in energy levels.

Hormones regulate and impact every process in the body including: metabolism, growth and development, sexual function, reproduction, heart rate, blood pressure, appetite, sleeping and waking cycles and body temperature.  So you can imagine how drastic fluctuations in hormones during perimenopause and menopause can lead to weight gain and other frustrating symptoms. 

While an entire text book isn’t enough to cover even just one of these hormones, I’ll give you a snapshot that will help you understand the logic of the exercise formula to follow. The increase in body fat and weight gain are not just the result of changes in one specific hormone, but rather the connection between them and the body’s attempt to regulate and achieve balance.

Estrogen

Estrogen is produced in the ovaries, adrenal glands and fat cells.  Its functions include regulating the menstrual cycle, maintaining pregnancy and developing female sex characteristics. 

There are three types of estrogen: Estradiol, Estrone and Estriol.

• Estradiol is the main form of estrogen through the reproductive years.
• Estriol is present during pregnancy.
• Estrone is the only estrogen produced post menopause.

Fluctuations in estrogen occur at different times for different women for different reasons. Some experience symptoms in their late 30s and early 40s, and some start experiencing the fluctuations in their 50s.  When the process of declining estrogen begins, the body’s natural reaction is to try to balance it with other hormonal responses.  This is why we see peaks and valleys in estrogen levels in perimenopause, and this is what causes varying symptoms.

High levels of estrogen manifest as bloating, breast tenderness and heavy bleeding. Low levels show up as hot flashes, night sweats, insomnia, fatigue and headaches. Eventually, post menopause, the fluctuations will balance out, but the estrogen levels stay low. Low estrogen can contribute to bone loss, which is why women in this age group are at risk for osteopenia and osteoporosis. 

Cortisol increases to attempt to counter the fluctuations in estrogen, and this is one reason why estrogen and cortisol are linked to weight gain or body composition changes that look like an increase in fat in the midsection. We’ll get to cortisol in a minute.

Testosterone

Women produce testosterone in the ovaries, adrenals and fat cells, and produce about 10% of the testosterone that men produce. Its functions include protecting bones, maintaining cognitive health and maintaining sex drive.

Testosterone declines gradually in women. For this reason, the effects are a little sneakier than the punch-in-the-gut symptoms we see with estrogen fluctuations, and include:

• Increase of protein breakdown of muscle and connective tissue
• Risk of bone loss
• Low energy
• Low sex drive
• Increase in fatigue 
• Impaired focus or concentration

Unfortunately, studies are limited on women and testosterone during peri and post menopause, but they do indicate that resistance training is more beneficial to maintaining testosterone levels than endurance training alone.  In fact, doing only endurance training can lower testosterone levels.

Progesterone

Progesterone is released by the ovaries and plays a role in many functions including: regulating the menstrual cycle, preparing the uterus for pregnancy, relaxing smooth muscle cells, triggering catabolic metabolism and improving visual memory.  It also acts as a diuretic and aids in bone formation.  

During perimenopause, progesterone is usually the first hormone that decreases. This can often lead to estrogen dominance.  Whereas there is about a 35% decrease in estrogen between the ages of 35-50, progesterone decreases by about 75% during that time.  This estrogen dominance is one of the primary factors leading to weight gain. 

Cortisol

Cortisol is another hormone that has an impact on weight gain and body fat composition for women over 40.  Cortisol is released by the adrenals when a stressor is introduced.  Stress can be physical, mental or emotional, and cortisol is our body’s intuitive way of responding to that stress and allowing us to react appropriately.  

By means of a complex process involving several hormones and physiological processes not detailed here, cortisol is released into the bloodstream when the brain senses any stress to the system. The adrenals release cortisol which circulates through the body and back to the brain.  If the stress is still present, the cycle repeats and the brain signals the release of more cortisol.  If the stressor is removed, the cycle stops and the system can exit fight-or-flight mode (sympathetic nervous system), and shift back into rest-and-digest mode (parasympathetic nervous system).  

Cortisol levels should peak and valley throughout the day.  Think of it as your alarm clock in the morning and your second wind in the afternoon. As evening rolls in, cortisol should lower and melatonin should increase to help us fall asleep and stay asleep. 

Beginning in our 30s, cortisol levels begin to increase.  The peaks and valleys become less apparent, and cortisol tends to stay at higher than ideal levels through the day and night.  

Cortisol and Insulin

The role cortisol plays in weight gain and an increase in fat in the abdominal area has a lot to do with its intricate relationship with insulin. There are a lot of complex processes and lifestyle factors that play a role here, but the moral of the story is this:

When cortisol is high, it can cause blood sugar levels to drop.  Along with inducing cravings for sugar and processed foods, the body’s response to low blood sugar is to raise blood glucose levels. Because the body is smart and is always trying to create balance, the pancreas responds by releasing insulin into the bloodstream.  This is a natural and healthy response to keep the body balanced and energized.  

However, if we are constantly stuffing stressors into our bodies and minds, cortisol levels stay high. The liver continues to increase blood glucose to counter the effects of the cortisol, and then insulin is released to try to lower glucose.  If we don’t remove the stressors, the cycle repeats and the body becomes insulin resistant, which is the first stage of Type 2 Diabetes, and also leads to weight gain and an increase in body fat. 

Cortisol and Melatonin

Think of cortisol as the sun, and melatonin as the moon. Ideally, cortisol should rise to help us wake up in the morning, and set in the evening when melatonin takes over to help us sleep.  

What you now know about cortisol can demonstrate how melatonin is impacted. If the sun never sets, you can’t see the moon.  

In terms of fitness and wellness, sleep is just as important as nutrition and exercise.  Lack of quality sleep can directly impact weight loss and body composition goals. Incorporating mind/body exercises into your workout plan, particularly in the evening can naturally increase melatonin and support quality sleep.  

Let Go

Before we get to the exercise program, it’s worth noting that women who are currently over 40 grew up in a time where fat-free everything ruled the nutrition world and fitness was all about how much cardio you could do.  If that’s still the mindset you’re living in, yet you’re struggling to maintain your weight or body composition, I invite you to let go of everything you believed to be true about fitness and nutrition when you were 25, pour some full fat cream in your coffee, and read on.

Exercise Impact to Hormones and Symptoms

Problem

Studies show that energy expenditure decreases as we age.  By the time we reach menopause, the average woman is expending only about half of the energy output as she was pre-menopause.  This means we’re moving less as we get older, leading to weight gain, an increase in fat mass, and mental/emotional conditions like low mood, depression and anxiety.  

Solution

Exercise releases endorphins.  Endorphins are hormones that help to reduce stress, relieve pain and improve mood. When we feel happier and more energized, we are more likely to maintain a fitness routine. 

Problem

Progesterone begins to decline at a much greater rate than estrogen, leading to estrogen dominance.  This hormonal imbalance is directly tied to weight gain and increases in fat mass. 

Solution

Limited studies suggest that estrogen increases during an exercise session and lowers during recovery, and the post exercise levels were higher than the pre-exercise levels.  There are adequate studies proving that exercise improves body composition - less fat mass and more lean muscle mass. 

Problem

Declining testosterone levels contribute to protein breakdown of muscles and connective tissue, putting us at a greater risk for bone loss.  

Solution

An exercise routine that includes resistance training not only builds muscle mass, but can also keep testosterone levels up.  

Problem

High cortisol levels can contribute to weight gain. Cortisol is released when a stressor is introduced to the system.  The body considers exercise a stressor.  Continuous, steady-state exercise of 15-30 minutes can increase cortisol by 150%.  Doing this regularly can keep cortisol levels high.  

Solution

Exercise routines that include HIIT (High Intensity Interval Training) where the level of exertion is at least an 8 out of 10 for just 10 total minutes (with adequate rest periods) supports cortisol in returning to its normal levels post exercise. This is NOT 10 consecutive minutes of high intensity, but 10 total minutes within the workout. 

Problem

Low estrogen contributes to bone loss, and puts women at risk for osteoporosis. 

Solution

Exercises that are weight bearing (resistance training) help to maintain bone density. Combining resistance training with HIIT is the key to achieving optimal hormonal response. 

Problem

An increase in cortisol affects melatonin release, causing sleep disruptions that can lead to low energy and weight gain. 

Solution

Including mind / body modalities such as yoga or tai chi can help to reduce cortisol. This will help to return our resting bodies to the parasympathetic nervous (rest and digest) system.  Studies have shown that practicing gentle yoga and meditation before bed can stimulate the production of melatonin. 

FINALLY - THE WORKOUTS!

This workout formula is designed specifically to combat the weight gain and increase in fat mass that many women over 40 experience due to hormonal fluctuations and imbalances.  There are 3 main components to the workouts: HIIT (High Intensity Interval Training), Resistance Training and Mind/Body exercises.

HIIT (High Intensity Interval Training)

HIIT is a form of exercise that taps into the anaerobic energy systems. Short bursts of high intensity movements need immediate energy, so the body accesses stored energy. This is why HIIT is so effective for fat burning. Steady state endurance exercises like walking or cycling use oxygen for energy, and are considered aerobic activities. If you enjoy these activities, keep doing them, but try incorporating some higher intensity intervals into your cardio workouts. 

HIIT can be designed around a specific heart rate, but I like to use the Rate of Perceived Exertion (RPE) Scale and the Talk Test. Here’s what HIIT should feel  like in these workouts:

• On a scale of 1 to 10, 1 is resting and 10 is your maximum effort. You should aim for at least an 8.
• 8 feels like you can still talk, but barely.  Most of your breath is used for breathing.
• It’s ok to combine steady state with cardio.  For example, instead of walking on a treadmill for an hour at a low to moderate intensity, try adding 30 second bursts of high intensity every 2 minutes, and shorten your workout to 30 minutes.  
• HIIT is about how you feel, and is different for everyone.  Someone’s 3 might be another person’s 10.  It’s not about the specific exercise.  For an athlete, squat jumps might be the high intensity interval.  For someone just starting out, it could be sitting in a chair doing knee lifts.  

The following variables can be adjusted to get you to a high intensity:

• Speed
• Volume (more reps)
• Load (heavier weight)
• Time under tension (work to rest ratio)

Rest is extremely important in this formula to manipulate cortisol appropriately.  Once you reach your 8 of 10 for 45 seconds, or whatever the designated interval is, you must come back down to a 2-3 or lower before moving into another high intensity exercise. 

HIIT - Frequency and Duration

• Achieve an 8 or higher for a total of 10 minutes combined throughout the duration of the workout, NOT 10 consecutive minutes!
• Include High Intensity Intervals in your workouts at least 3 days a week for optimal results. 

Resistance Training

Resistance Training is the golden ticket for fat loss and weight loss for many women who have been doing a lot of cardio with no results. Resistance training is a type of exercise that contracts the muscles against a force being applied to them.  Sometimes this force is your own body weight.  Sometimes it’s a dumbbell or resistance band.  

Resistance training for women over age 40 is critical for maintaining muscle mass.  Because of the decline in many hormones, muscles and connective tissue start to break down.  This puts us at a greater risk for bone loss and injury.  Many studies show that resistance training for women over 40 helps to slow the decline of symptom causing hormones.

Resistance training doesn’t have to mean heavy lifting. You can do a complete resistance workout with a single resistance band. The key thing to remember is in order to build muscle mass, the muscles must reach a state of fatigue, meaning the inability to complete another rep with proper form. 

Resistance Training Frequency and Duration

• 2-3 sets of 8-12 reps (with a resistance that fatigues the muscles at the end of the last set).
• Include resistance training in at least 2 workouts per week.  

Mind / Body Exercise

Mind / Body exercises include yoga, pilates, tai chi, meditation, breathwork, and other activities that focus on shifting the nervous system from the fight-or-flight responses of the sympathetic nervous system to the rest-and-digest mode of the parasympathetic nervous system.  

These activities have many physical, mental/emotional, energetic and spiritual benefits that can help women over 40 find balance and peace amidst the internal chaos.  These benefits include:

• Lowering cortisol
• Increasing melatonin 
• Improving mobility and flexibility
• Improving pelvic floor function
• Calming anxiety and improving depression symptom
• Clearing blocked energy that could be impeding weight loss
• Building spiritual connection

Every physical phenomenon is a manifestation of what the mind perceives through our sensory intake.  When we take the time to connect to our breath, become aware of our physical sensations, and give ourselves permission to let go of what no longer serves us, we make space for the healing and balance that the body is capable of. 

Incorporating several minutes of mind / body work at the end of your workouts, can not only aid in recovery, but also help you cultivate the self-love to know that you are worth the time, energy and attention it takes to maintain a fitness and wellness routine.  

Mind / Body Exercises Frequency and Duration

• Incorporate a minimum of 10-15 minutes of mind / body activities to end your workout or as a stand alone session.
• There’s no maximum on this one.  Try to weave it into at least 3 workouts, and even on your rest days, you can benefit from a restorative yoga practice or a meditation session. 

Pulling It All Together

To sum it all up, the magic formula is this:

HIIT>3/week + Resistance>2/week + Mind/Body<7/week = Success!

Where to Start

Want someone else to put the workout together for you?  You have options!

• Contact me for a free consultation for Personal Training.
• Sign up for an online group class. Check out my schedule here.
• Get access to my pre-recorded video library called 40 Over 40. These recorded workouts are just 40 minutes, and include HIIT, Strength, Yoga and Meditation.

While these workouts are designed with the unique hormonal needs of women over 40, anyone of any age or gender identity can benefit from this formula, so tie your shoes and let’s go!