According To An OB-GYN, These Are 2 Things You Can Do To Make Menopause Easier

If you're approaching or going through perimenopause and menopause, here's the one secret: build muscle and fuel it right. According to Jessica Shepherd, board-certified OB/GYN, strength and protein are key players for feeling strong and energetic at every age. Not only do they help you stay physically active, but they also play a significant role in long-term health and aging powerfully. Here's the game plan.

And remember, a protein serving with 2.5 grams of leucine (about four eggs or two scoops of mbg grass-fed whey protein isolate+) is crucial for muscle protein synthesis. Donald Layman, Ph.D., a leading amino acid researcher, backs this up—recommending this as the "perfect dose" to keep your muscles happy and growing.

Pro tip: Creatine doesn't cause weight gain, as many assume. The initial gain is typically water retention, which balances out after about a week. For those sensitive to bloating, start with 5 grams and adjust as needed.

Shepherd likes to keep things efficient with 35- to 40-minute sessions, focusing on heavy lifting and mixing in quick bursts of high-intensity movements. This balance is not only great for muscle but also VO₂ max, HRV, and mental health! She recommends keeping it fresh with new moves or working with a trainer occasionally so you keep your body guessing (and challenged!).

This stage of life is an opportunity to invest in muscle and well-being for the long run. With a protein-packed diet and regular strength training, you're setting yourself up to feel stronger, more energized, and ready for whatever's next. So, take that time for yourself, feed those muscles, and feel stronger than ever!