Briefings by JJ: 

A Strategic Approach to Training & Nutrition Through Menopause (and Andropause)

Age is NOT your barrier, thinking you are TOO OLD, IS. JJ Armstrong

This brief was created to outline a proactive strategy for maintaining strength, health, and vitality during the menopausal (WOMEN) and Andropause (MEN) stages of life.

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Although the less addressed “male version” of menopause (referred to as “andropause” most of the following relates to men and women. In this brief, I use the word andro/menopause. If you are male here is a brief description of your version…

The equivalent to menopause for men is often referred to as andropause or male menopause, which involves a gradual decline in testosterone levels as men age. One of the main differences between the two – is menopause which occurs over a short period, differs from andropause where testosterone levels in men decrease slowly over many years, typically starting around age 30 or 40. The following advice largely pertains to both sexes – REMEMBER each person male or female is an INDIVIDUAL and I strongly suggest an individual prescription is vital based on each persons variables whether male or female. In my practice, I insist on a full discovery, assessment and detailed inventory to MAXIMISE progress and MINIMISE set backs due to aspects left unaddressed due to inadequate experience and procedures left undiscovered.

For more: check out my post: https://joinjj.com/menopause-vs-andropause/

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Part 1: Your Training Blueprint Across Andro/Menopausal Stages

Your fitness focus will be required to evolve as your body transitions through andro/menopause, but the foundational principles of consistency and intensity remain key.

For All Stages:

• Primary Goals: Build and safeguard muscle mass, incorporate challenging workouts, keep your metabolism steady, and prioritize recovery.
• Key Insight: The most powerful driver for building muscle is consistent, challenging exercise. Nutrition provides the essential support for this process.

Specifically in Post-Andro/Menopause

In women, once your hormones have settled at a lower, stable level after menopause, your training approach should be strategic. This is applies to men earlier, due to undergoing andropause testosterone levels lowering. Recent scientific reviews indicate that if you are already physically active, exercise can help compensate for the loss of estrogen by triggering similar beneficial processes in the body.

This highlights a critical point: establishing a consistent exercise routine before you reach postmenopause (or much earlier for andropause) makes your efforts more effective. If you already have a solid fitness foundation, here’s how to adapt:

• Prioritize Intensity, Manage Volume: If you are a regular exerciser – continue to challenge yourself with heavy lifting and emphasising power (subject to prescription), but allow for more rest between sessions. Your body needs longer to recover, so focus on maintaining the challenge of your workouts while potentially reducing their overall volume.
• Emphasize Power and Mobility: Incorporate explosive movements (again based on your current condition) like skipping jumps, light medicine ball throws etc, along with activities that focuses on joint ROM (Range of Motion). These enhance coordination, maintain joint health, and support active recovery.
• Be Consistent and Connected: Follow a professionally individually designed and structured training plan. Consider working out with others for motivation. Pay close attention to how your body responds and adjust accordingly
• Your Overall Goals in Andro / Postmenopause: Sustain power and strength, prevent physical decline, and maintain mental acuity and mobility.

Part 2: Nutritional Priorities for Andropause / Postmenopause

Your nutritional strategy should evolve to support your changing body and activity levels.

• Sustain High Protein Intake: Generally aim for approximately 0.7 grams of protein per pound of your body weight (1.6g/kg of bodyweight) daily. Increase to approx 1g per 1lb of body weight (up to 2.2g/kg) to preserve muscle while you are in a caloric deficit. However, if you are just beginning your exercise you can start with around 0.5 grams per pound). Include a source of protein and fiber in every meal and snack.
• Manage Shifting Appetite: Unlike the increased hunger some experience during transitioning, appetite may decrease later on. This means you must be mindful to eat sufficient food throughout the day to fuel your training and daily life, even if you don’t feel as hungry.
• Key Nutrients: Increase your focus on Omega-3 fatty acids (to manage inflammation) and Vitamin D Sunlight (for bone health). Consider supplements only if needed ie get your diet examined by a professional for minerals or track your own diet using a tool like my favorite… cronometer.
• Support Mind and Muscle: Creatine supplementation can be beneficial for maintaining strength, supporting cognitive function, and aiding recovery.
• Diversify Your Diet: Consume a wide variety of meat and fish (or vegetarian based alternatives), plant-based foods, aiming for around 25 different types of fruits, vegetables, grains, herbs, and spices each week – to aid in promoting a healthy and diverse gut microbiome.

Universal Guidelines: Stay well-hydrated, limit alcohol consumption, and base your diet on nutrient-rich whole foods (strictly minimise processed sources – they are not only unhealthy but tend to increase your appetite).

Part 3: Understanding “Anabolic Resistance” & Protein Needs

A common concern with aging is “anabolic resistance,” which is often misunderstood.

1. What is Anabolic Resistance?

Think of your muscle mass as a bank account. You make deposits through Muscle Protein Synthesis (MPS) and have withdrawals through Muscle Protein Breakdown (MPB). Your net muscle is the balance. Anabolic resistance is a reduced ability to make those “deposits” (MPS), making it harder to build and maintain muscle.

2. What Causes It?

Contrary to popular belief, aging itself is not the primary culprit. The main drivers are a sedentary lifestyle and obesity. Since these factors often become more common as we age, anabolic resistance appears to be age-related. Therefore, the solution is not simply to eat more protein, but to stay physically active and maintain a healthy body composition.

3. What Does the Research Say About Protein?

Evidence confirms that a protein intake of around 0.7 grams per pound of body weight is effective for both younger and older adults. The critical factor is exercise. Physical activity creates the demand for muscle growth, and protein intake meets that demand. You cannot out-supplement a lack of training!

Actionable Application:

1. Focus on Activity First: Before increasing your protein intake, assess your activity level. If you have been inactive, reintegrating challenging exercise is your most important step.
2. Train Smart: Engage in resistance and metabolic training that progressively challenges you. Favor compound movements using free weights, objects or your bodyweight, which improve coordination and balance, over isolated machine exercises (although if a beginner, using machine guided movements may be of benefit and can reduce a risk of injury and prevent poor technique). Get a personalised prescription from a suitably qualified and seasoned professional. Avoid using generic advice like youtube and google – this can be a big mistake when starting out – you do not want to get injured before you even got off the starting blocks)!.
3. Hit Your Protein Target: Aim for 0.7 grams per pound of body weight (1.6 grams per kilogram of body weight). For those new to resistance training, even slightly less can be sufficient initially. The primary focus should be on the exercise stimulus.

For Weight Loss:

If your goal is to lose weight, begin by ensuring around half of your daily food intake comes from fruits and vegetables (keeps your hunger away). Once that is consistent, focus on hitting your protein target. Finally, adjust your overall calories to create the deficit needed. This single method will establish healthy habits and a more sustainable diet. You can manipulate your caloric intake drastically once you reach your target weight loss providing you have appropriately changed your physiology in the process – this is one of the core components of my 40+ year proven Physical Priming Protocol™.

Final Takeaway:

You are not fighting against your age. You are empowered by addressing the factors within your control: staying active and managing your body composition. It is never too late to start; individuals beginning a professional highly individual program for strength training and metabolic conditioning in their 60s, 70s, and beyond can successfully build strength, fitness and preserve muscle.

IMPORTANT: This information is NOT an individual prescription – therefore it is for information purposes only. 

If you would benefit from personal help, consider one of the following 3 LEVELS:

1. HIGH END PRIVATE TRAINING: 

Premium Combat Aging for Women

2. PRIVATE CONSULTATION AND ADVICE: 

A Personal Discovery and Consultation Session for Individual Advice based on your current conditions

3. COURSE FOR WEIGHT LOSS: 

My Fat Loss Blueprint – Rapid Results Weight loss Course

If this helped you, consider sharing with others that might also benefit from this briefing.