Hey Reader,

If you haven't already noticed, the menopause transition is like any other remodel job.

Sometimes it goes smoothly. Some days it's a train wreck.

The contractor doesn't show up. Building materials aren't available.

You get a bill that's WAY higher than the project estimate.

And when you thought the job would be done in X number of weeks, it takes twice as long as expected.

Hopefully, at the end of the process, you get a beautiful new kitchen, bathroom, or addition to your house, and life gets back to normal.

The menopause transition is a remodel job for your body and brain.

But while you might lose some walls (structure) in a home remodel, you don’t have to lose strong bones and muscles during menopause.

Musculoskeletal syndrome affects 70% of women in midlife thanks to fluctuating and the eventual decline of estrogen.

You might feel body aches, joint pain, and weakness thanks to the loss of lean muscle mass.

Decreased bone density is also a big deal. Which is why I strongly encourage anyone over 45 to get a baseline DEXA scan to assess bone density before their final menstrual period.

Sobering fact.

We start losing bone density in our 40s. But we fall off a bone density cliff, losing about 20% of bone density the year after menopause.

If you know what your bone density is in perimenopause, you can feel motivated to do everything you can to hang on to bone density as long as possible.

How can we reduce the risk of osteoporosis-related fractures in our 50s, 60s, and 70s?

Researcher Dr. Douglas Paddon-Jones (1969-2021) is known for his work on skeletal muscle preservation and aging well.

According to his decades of research, a “Protein threshold” of about 30 grams of protein per meal promotes muscle protein synthesis in older adults.

If you pair this with 2-3, 30-minute sessions of strength training per week, you reduce the risk of frailty later in life.

Dr. Paddon-Jones’ research also showed that resistance exercise, paired with more protein earlier in the day, can increase lean body mass compared to eating more protein alone.

Lean body mass (aka muscle) pulls on bone, causing the bone to build itself back up again.

Put it into practice:

Aim to frontload your day with a protein-rich breakfast and lunch to enhance muscle protein synthesis and increase your daily muscle protein synthesis by 25% with the same total daily protein intake.

​Read this blog post to learn more​

What about creatine?

There's been plenty of research on creatine's effects on sports performance, muscle mass, and strength.

For women in midlife and older, here's what we've learned so far.

There is mild improvement in muscle strength and recovery when creatine is combined with strength training for at least 3 months. But the benefits don't continue to increase the closer you get to a year. And there's little to no conclusive evidence that creatine improves bone health.

Take-home message. Creatine is NOT "the most underutilized supplement for women over 40," like influencers on social media claim it to be.

If you want to try it alongside eating adequate protein AND strength training, cool. Give it 3 months (with consistent use) and see if you notice a difference. If you don't, move on.

BONUS Recipe

Mango Lassi

By Chef Shannon Yield: 4 servings

Lassi is a traditional Indian yogurt drink served sweetened and blended with fruit, or salted and blended with roasted spices. India is home to over 1000 varieties of mangoes, making it the largest cultivator of mangoes in the world. Cold creamy mango lassi is the perfect refreshing way to cool down and enjoy the sweet exotic flavors of mangoes.

2 cups plain Greek yogurt

1 cup whole milk or your favorite nut milk (calcium fortified)

2 cups peeled and chopped mango

2 tablespoons honey

1/4 teaspoon ground cardamom

Ice for serving

Add all the ingredients but the ice to the pitcher of a blender and blend the mixture until smooth and creamy. Pour over the ice into 4 tall glasses, and serve.

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Have a delicious weekend savoring food and your body!

Amanda

PS: The menopause transition is a remodel job for your body and brain. But while you might lose some walls (structure) in a home remodel, you don’t have to lose strong bones and muscles during menopause. Aim to frontload your day with a protein-rich breakfast and lunch to enhance muscle protein synthesis and increase your daily muscle protein synthesis by 25% with the same total daily protein intake. Read this blog post to learn more​