How much would you like it if you could reclaim your energy and waistline now? Because let’s face it — perimenopause can feel like nature’s version of a surprise party. But instead of balloons, cake and lovely presents from your friends and family, you get mood swings, day-and-night sweats and weight gain just from looking at a crumpet. It can feel like one day you were simply living your best life and fitting into your favourite clothes with ease, but now your metabolism has left the building, leaving you feeling frustrated, exhausted, baffled and like life is completely unfair.

But I’m here to let you know that there is good news — it might feel like your metabolism is binge-watching Netflix right now, but with the right approach, you can coax it back into action and perhaps even enjoy doing jumping jacks again! So, let’s talk about why getting your metabolism to play ball is crucial for optimal health during perimenopause and, more importantly, how you can do it in a way that fits into your lifestyle (and yes, that includes wine and chocolate — in moderation, of course).

Why Metabolism Matters Now More Than Ever

Your metabolism is like your body’s internal engine, so the faster it runs, the more energy you will burn — even when you’re in your pyjamas having a bingewatch session with Bridgerton. This is why having a sluggish metabolism means that your body is more likely to hold onto its fat cells — especially if you have harmful visceral fat around your belly that covers and suffocates your internal organs. Visceral fat also raises your risk of heart disease and type 2 diabetes.

On the other hand, having your metabolism work optimally through daily movement can help to regulate your fluctuating hormones, as well as reduce feelings of anxiety and even ease irrational mood swings. This is why I see exercise as basically a natural form of HRT (hormone replacement therapy), but without the need for a prescription and the harmful side effects! Because as your oestrogen levels drop, so does your muscle mass, which is your metabolism’s bestie. Therefore, in order to have an efficient rate of metabolism, you should be at a healthy weight with strong muscle mass. By doing this, you’ll not only feel fabulous, but you’ll look better and stay active for longer during this transitional phase.

Metabolism Myths

But before we dive into the “how” of gaining and maintaining muscle mass, I want to debunk a couple of metabolism myths. The main ones I always hear is:

• “I just have a slow metabolism. It’s genetic.” — The thing is that while your genetics do play a role, your lifestyle has a much bigger impact on your body composition.
• “I’m too old to build muscle mass or lose weight.” — This is absolute nonsense. You’re never too old to move and change, even if that movement is restricted because of pain or stiffness. In fact, here at B-Fit, our team member Guy specialises in doing just that — supporting you to move without pain!
• “It’ll be easier to starve myself.” — The biggest metabolism killers I’ve ever come across are faddy diets. If you eat like a squirrel, then your body goes into survival mode and clings to your fat cells like they’re precious acorns. And when you stop, you’ll be more than likely to gain all that fat back — and more.

And the best thing about moving to raise your metabolism is that you won’t have to become a gym rat to do so… and you may even find that you start to really enjoy it!!!

So, now on to the fun bit………

The easiest way to relight your metabolic fire and keep it burning long after the hot flushes have passed is to start lifting things that are heavier than your handbag. The main excuse I always hear from my lovely clients at the start of their course about lifting weights is that they think it will “bulk” them up. But here’s the thing, there is NO way that will ever happen. The main reason is because that type of muscle bulking only occurs with high levels of testosterone, which you don’t have. Plus, how else do you expect to build and maintain the muscle mass you need to boost your metabolic rate?

Strength training is a non-negotiable, because your muscles are metabolic gold. The more you have, the more fat you’ll burn doing everything. And it’s not just dumbbells that you can lift, because bodyweight exercises like squats, lunges and pushups that mimic everyday life (like lifting your shopping or chasing a dog with selective hearing) can also help you build muscle mass.

Start by doing two sessions per week of 30 minutes each, using your own bodyweight, resistance bands or dumbbells. You don’t need to train like an Olympian, but moving daily movement is also key, which can mean a brisk 15-minute walk, a spontaneous dance in the kitchen, taking the stairs at work, gardening like you’re auditioning for the Chelsea Flower Show. You could also simply aim for 8,000–10,000 steps a day, plus that strength training we mentioned.

Even better, you could mix in some High Intensity Interval Training (HIIT) 1–2 times per week. Think short bursts of effort — like jumping jacks, fast marching or speed biking, followed by periods of rest. HIIT training can keep your metabolism buzzing for hours afterward. Whatever works for you, just start!!!

When it comes to nutrition, you should focus on fuelling your body well with a balance of protein, healthy fats, complex carbs and plenty of fibre (all organic, of course). And yes, that means you can still enjoy the odd glass of wine or choccy. Life’s too short not to. Just don’t let it become a daily habit!!!!

Eating more protein isn’t just for bodybuilders or chicken-obsessed social media influencers. Protein is crucial for preserving your muscles, balancing your hormones and keeping you full. This means you should aim for about 20–30 grams per meal, which is roughly an organic chicken breast, a ramekin of organic Greek yogurt with chia seeds or a bowl of hearty lentil stew. In addition, protein has a higher “thermic effect”, which means that your body uses more energy just to digest it. So yes, you can burn fat just by eating — win-win!!!

Last, but not least, you need to prioritise sleep just like you would a spa day. Poor sleep tanks your metabolism, increases your hunger hormones (hence late night snacking) and leaves you craving for sugar/carbs. So, you need to make your sleep a sacred ritual, so no phones in bed and invest in the fluffiest pillow you can find. You can also use this time for journaling, yin yoga, meditation and/or breathwork, which will slow down your thoughts, relax your nervous system and get you ready for a good night’s sleep.

And remember, changing the way you’ve been doing things doesn’t require a quick fix, because it’s a long lifestyle game. Just like you didn’t gain 2–3 stone overnight, you’re not going to lose it overnight either. However, by tweaking and being consistent with the changes, your body will respond so that you’ll feel more energetic, healthier, slimmer and confident. You’ve got this. Now go out there and raise some metabolic hell — or at least do a few squats while the kettle boils!!!

Love, Gaynor x