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The Science Behind What I do

From why I will increase your protein intake to why we, as women, need resistance training; below are some summaries from clinical studies and research to evidence that this works. It has worked for me, it has worked for other women and it is backed by science

🔬Why Coaching can help you in Peri-Menopause and Menopause

3 Key Studies

Study 1: Visceral Fat Reduction in Postmenopausal Women

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Reference: Kuk et al., 2016 – 16-week Randomized Controlled Trial

Population: 45 postmenopausal women aged 55–70

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Key Findings:

  • ↓ 6.2% visceral fat

  • ↑ Strength by over 30%

  • Maintained or slightly increased lean muscle mass

  • No significant weight loss — but improved body composition

 

What it means:

Even without dieting, women lost harmful belly fat and gained strength. This shows that resistance training helps improve metabolic health and body shape — not just scale weight

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Study 2: 9 Months of Strength Training Benefits

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Reference: Sipilä et al., 2013 – Menopause: The Journal of The North American Menopause Society

Population: 80 peri- and early postmenopausal women

Key Findings:

  • ↓ Trunk and abdominal fat

  • ↑ Sleep quality, mood, and energy

  • Preserved or increased lean muscle mass

  • No change in scale weight, but waist circumference reduced

 

What it means:

Strength training helps you feel better, sleep better, and look better. It also protects against the loss of muscle and increase in fat often associated with hormonal changes.

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Study 3: Shrinking Waistline Through Strength

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Reference: Villaverde-Gutiérrez et al., 2006 – Maturitas

Population: 48 postmenopausal women aged 50–65 over 12 weeks

Key Findings:

  • ↓ Waist circumference and BMI

  • ↑ Full-body muscle strength

  • Improved waist-to-hip ratio, a key marker of metabolic health

 

What it means:

Women saw real, visible body composition changes. Fat was reduced from the midsection — a major concern in menopause — and strength improved significantly.

 

 

✅ Summary Takeaways

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These studies prove that weight gain is not inevitable in menopause.

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With resistance training:

  • You can reduce abdominal fat

  • Maintain or increase lean muscle

  • Improve strength, mood, energy, and confidence

  • See results, even if the scale doesn't move

🥩 Protein Intake & Women Over 35:

3 Key Studies

Study 1: Higher Protein Intake Preserves Muscle Mass in Aging Women

Reference: Beasley et al., 2010 – Journal of the American Geriatrics Society
Population: 2,000+ postmenopausal women, 50–79 years
Design: Longitudinal cohort study over 3 years

Key Findings:

  • Women with higher protein intakes lost 40% less muscle mass than those with lower protein intakes

  • Protective effect was independent of physical activity

  • Those eating >1.2 g/kg/day fared significantly better

What it means:
Higher daily protein intake is a critical factor in preserving muscle mass and functional strength, especially in midlife and beyond.

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Study 2: Protein Timing Enhances Muscle Protein Synthesis Post-Workout

Reference: Moore et al., 2015 – British Journal of Nutrition
Population: Active women aged 35–55
Design: Controlled trial examining protein consumption around resistance training

Key Findings:

  • Consuming 20–30g of high-quality protein within 2 hours post-exercise led to optimal muscle protein synthesis

  • Leucine-rich sources (whey, eggs, meat) were most effective

What it means:
When women consume protein is just as important as how much — post-workout protein boosts recovery and lean muscle development.

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Study 3: Higher Protein Reduces Body Fat While Preserving Muscle

Reference: Leidy et al., 2015 – Obesity
Population: Overweight women aged 35–55
Design: 12-week high-protein vs normal-protein diet comparison

Key Findings:

  • High-protein group lost more fat mass and preserved more lean mass

  • Experienced greater satiety, helping reduce overeating

  • Protein-rich meals also reduced late-night snacking

What it means:
Protein helps with fat loss without muscle loss and supports better appetite control, which is especially helpful during hormonal changes.

⚡️ Creatine & Women
Over 35:

3 Key Studies

Study 1: Creatine Improves Strength & Muscle in Aging Females

Reference: Chilibeck et al., 2017 – Journal of Cachexia, Sarcopenia and Muscle
Population: Women aged 50–75
Design: Meta-analysis of RCTs on creatine + resistance training

Key Findings:

  • Creatine + resistance training = greater strength & muscle mass gains than training alone

  • Benefits were significant in postmenopausal women

  • No adverse effects reported

What it means:
Creatine is a safe and effective supplement to boost the impact of strength training in women over 35.

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Study 2: Creatine Enhances Cognitive Function in Midlife Women

Reference: Rae et al., 2003 – Proceedings of the Royal Society B
Population: Women aged 35–55
Design: Placebo-controlled trial, 6 weeks of creatine supplementation

Key Findings:

  • Supplementing with 5g/day improved short-term memory and intelligence test performance

  • Suggests a role in cognitive support during hormonal changes

What it means:
Creatine isn’t just for muscles — it may protect brain health during menopause, when cognitive fog and memory lapses are common.

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Study 3: Creatine Supports Bone Health in Postmenopausal Women

Reference: Candow et al., 2011 – Medicine & Science in Sports & Exercise
Population: Postmenopausal women aged 50–70
Design: 12-month RCT with resistance training + creatine

Key Findings:

  • Creatine + training slowed bone mineral density (BMD) loss at the hip and spine

  • Better outcomes than training alone

  • Creatine may stimulate bone remodeling

What it means:
In combination with strength training, creatine may help protect against osteoporosis, a major concern in menopausal women.

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