Best protocols to lose body fat, gain muscle and improve cognitive function in perimenopause

Losing body fat, gaining muscle, and improving cognitive function during perimenopause involves a multifaceted approach combining diet, exercise, and possibly hormone therapy.

Key Strategies:

1. Diet:

   • Protein: Increase protein intake to 1-1.1 grams per pound of body weight each day to support muscle maintenance and growth. This can be achieved through both animal and plant-based sources 1 2.
   • Fiber: Aim for 25-30 grams of fiber daily to support gut health and manage inflammation. Fiber slows down glucose absorption, which can help with managing visceral fat 3.

     Visceral Fat Insights

     Mary Claire Haver, M.D.

     Andrew Huberman

     Mary Claire emphasizes the importance of a varied diet rich in fiber and colors for overall health. Andrew and Mary Claire delve into the significance of visceral fat, highlighting its link to chronic diseases and the body composition changes during menopause. Prioritizing protein intake and muscle preservation emerge as key factors for long-term health.

     

     Huberman Lab

     Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

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   • Variety: Incorporate a range of colorful fruits and vegetables to ensure a variety of phytonutrients and antioxidants 1.

2. Exercise:

   • Strength Training: Engage in heavy resistance training and sprint interval training to preserve muscle mass, improve bone density, and stimulate metabolic activity 1 4.
   • Jump Training: Incorporate jump training to enhance bone strength and reduce the risk of osteoporosis, particularly important as estrogen levels decline 2.

3. Hormone Therapy:

   • Estrogen Therapy: Hormone replacement therapy can be beneficial for reducing symptoms of perimenopause, including hot flashes and mental health issues. It may also help prevent the cognitive decline associated with decreasing estrogen levels 5 6.

4. Mental Health and Cognitive Function:

   • Estrogen and Neurotransmitters: Mental health fluctuations during perimenopause can be linked to changes in estrogen, which affects neurotransmitters like serotonin, norepinephrine, and dopamine. Hormone therapy has been shown to be effective for improving mood and reducing the risk of depression 7.
   • Lactate Production: Incorporating high-intensity interval training (HIIT) can enhance lactate production, which supports brain health and may reduce the risk of cognitive decline and Alzheimer's disease in women as they age 4.

5. Supplements:

   • Turmeric: May help with reducing hot flashes due to its anti-inflammatory properties, though evidence is still limited 6.
   • Creatine: Beneficial for muscle growth and maintenance 6.
   • Bioactive Collagen: Helps improve bone density 6.

Following these lifestyle and dietary changes may help navigate the challenges of perimenopause while pursuing health and fitness goals.