Halle Berry took a stand this past May when she stood on the steps of the nation’s Capitol and yelled, “I’m in menopause.” She and a group of bipartisan senators were pushing for legislation to allocate $275 million to menopause research and education.
It’s a phase of life few feel comfortable discussing, the biological process when a woman stops menstruating. The transition is caused by a decline of estrogen and progesterone, hormones essential for regulating the menstrual cycle. Some categorize it as the end of child-bearing years, though science has made it possible for a woman to carry a child even after she’s stopped her cycles.
That drop in estrogen can bring on various symptoms, which include hot flashes, night sweats, mood swings and sleep disturbances. And one of the biggest challenges women face during and after menopause is excessive weight gain.
Robert Brace, a celebrity wellness expert and Founder of Brace Life Studios, a luxury boutique personal training studio in New York City, is dedicated to helping women fight the fat and flashes in a healthy and sustainable way. He’s written a book, The Magic, to celebrate the wellness journeys of prominent Black women, many of whom are in pre, peri, or full menopause.
“We get many clients who come to us frustrated that what they used to do in their workout and diet regimens isn’t working like it used to, But it is important to give yourself grace during this period of life,” Brace says. “Don’t be discouraged. There are solutions and so much new information and treatments that will help all women handle menopause, weight gain and other symptoms that come along with this stage in life.”
He stresses that it’s important to understand what is happening to your body during this transition. “During menopause, many women experience weight gain, particularly around the midsection. This challenge stems primarily from hormonal changes, especially the decline in estrogen, which causes fat to redistribute from the hips and thighs to the abdomen. Coupled with a natural, age-related loss of muscle mass, your metabolism slows down, making it easier to store fat around the waist.”
Additional factors like reduced physical activity, poor sleep quality due to those pesky night sweats and increased stress can exacerbate this weight gain. Hormonal shifts, like drops in progesterone levels, can make you more vulnerable to stress, leading to anxiety, depression and emotional eating—all of which make it even harder to shed those extra pounds.
“It’s not just about counting calories; your body is going through a significant change, and it demands a new, holistic approach.”
Here, Brace shares what women going through menopause can do to improve their bodies, minds and waistlines.
EBONY: What should women prioritize when dealing with menopause weight gain?
Robert Brace: The first priority is understanding your hormones and what’s happening to your body during this stage. This is especially crucial for Black women, who research shows often face more severe symptoms, longer durations, and less access to effective treatment compared to white women. Studies highlight that Black women are more likely to experience intense hot flashes, night sweats and symptoms of depression during menopause.
Once you understand these changes, exploring available treatments or remedies is essential, including safe and effective Hormone Replacement Therapy (HRT) options. Recent advancements have provided non-synthetic, bio-identical treatments that are chemically identical to the hormones your body produces, making them safer.
Beyond medical treatments, lifestyle modifications are key. Focus on a holistic approach: prioritize strength training to build and maintain muscle mass, which boosts metabolism. Nutrition is another cornerstone—emphasize balanced meals rich in protein, healthy fats, and fiber to regulate your hormones and blood sugar. Don’t forget stress management—practices like mindfulness, meditation, and regular exercise are critical for keeping cortisol levels in check, which is vital for managing weight during menopause.
Why is it so important for women to take the time to focus on their health, longevity and vitality?
Focusing on your health during and after menopause is about much more than just looking good—it’s about feeling good, too. As we age, our bodies require more care and attention to function optimally. By prioritizing health, longevity and vitality, you make an investment in your future, ensuring that you have the energy, strength and resilience to enjoy life to the fullest. It’s about empowering yourself to live with confidence, grace and purpose, so you can continue to show up as your best self in all areas of your life. Understanding the changes your body is going through and taking proactive steps to address them not only enhances your quality of life but also ensures you’re living life on your terms, with the vitality and vigor you deserve.
Can you suggest some tips that can be done to help stop the spread?
Absolutely! Here are some actionable tips:
Strength Train Regularly: Build muscle with resistance training at least 2 to 3 times weekly. This helps counteract the muscle loss and metabolic slowdown that often accompany menopause. This also helps improve bone health and prevents osteoporosis.
Choose the Right Cardio at the Right Time: HIIT (High-Intensity Interval Training) is highly effective for weight loss during menopause, particularly for targeting belly fat. However, be mindful of your body’s response. During certain parts of your cycle, HIIT may be too intense, leading to a stress response and increased cortisol levels, which can contribute to weight gain. During these times, opt for endurance cardio to keep your metabolism up without adding stress to your body.
Eat Mindfully: Be conscious of what and when you eat. Avoid processed foods and sugars that can spike insulin levels and lead to weight gain. Instead, choose whole, nutrient-dense foods that nourish your body. One of the things we do with our clients is to help them identify their “type” of relationship with food so that they can better manage emotional eating.
Prioritize Sleep: This is very important for our clients in this age group and is easy to overlook if you are busy or have a highly demanding job. Progesterone levels drop during menopause, making sleep more challenging; this means it’s crucial to be intentional about your sleep regimen. Quality sleep is essential for weight management. Aim for 7-8 hours a night and establish a bedtime routine that helps you unwind.
How do you and your fitness team approach the process of helping a woman in or post-menopause?
At Brace Life Studios, we recognize that menopause is more than just another stage in life—it’s a profound transition that requires specialized care. We begin by listening to each client’s unique experience because every woman’s journey through menopause differs. We stay informed on the latest workouts, treatments, and remedies that have been proven effective, which is why we’ve helped so many women over 50 achieve remarkable transformations through our Icons program.
A holistic and personalized approach is key: strength training, Pilates for flexibility and core strength, and assisted stretching to ensure your body remains aligned and strong. We collaborate with wellness doctors who can guide you on hormonal health, supplements and nutrition, ensuring comprehensive support in every aspect of your health and wellness. We also leverage the latest technologies to enhance your journey, to make sure you feel empowered and cared for every step of the way.
