This is episode 48, and today I’m diving into a detailed topic: menopause, metabolism, and weight gain. Because of the complexity and nuance here, I wanted to cover the science and the practical blueprint in one episode rather than split it into a series.
This subject matters hugely for me as I work exclusively with women, but I also recognise I’m a male coach discussing a female experience. My aim is to stick to the evidence, explain clearly what the research shows, and then translate that into what you can actually do. Every woman’s experience of menopause is different, so while I’ll simplify the science, I’ll also respect the variability in symptoms, lifestyle, and training history.
Chapters:
00:00 – Why this episode is longer and why menopause, metabolism, and weight gain matter.
02:30 – Defining metabolism and clearing up common misconceptions.
04:50 – Herman Pontzer’s research: metabolism is stable from ages 20–60.
09:00 – SWAN study findings: fat gain and muscle loss during the menopause transition.
14:10 – Role of estrogen in muscle maintenance, fat storage, and appetite regulation.
16:18 – How symptoms (sleep disruption, mood, joint pain) indirectly impact weight and training.
20:59 – Why “eat less and exercise more” often backfires during menopause.
27:59 – Practical training advice: resistance training, smart cardio, and respecting energy.
32:11 – HIIT and visceral fat: what the research shows and where influencers overhype it.
34:40 – The importance of patience, long-term focus, and stabilising weight.
If you’re navigating menopause and want personalised support with your training, nutrition, and recovery, I’d love to help. You can learn more about my online coaching and how I work with women to build strength and confidence:
https://www.andyvincentpt.com/work-with-me