Mini Mikkipedia - Menopause, Metabolism, and the Truth About Slowdown

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In this Mini Mikkipedia episode, Mikki breaks down a newly published narrative review examining whether menopause truly slows metabolism. While the common narrative suggests an inevitable metabolic decline, the reality is far more nuanced. Mikki walks through the evidence on resting metabolic rate, fat oxidation, physical activity, and sleep—highlighting where menopause may play a role and where age, muscle mass, and behaviour are more influential. She also unpacks a key overlooked factor: sleep disruption, and its downstream effects on fat oxidation and energy balance. Importantly, this episode challenges the idea that menopause overrides energy balance, instead reinforcing that foundational habits—muscle maintenance, movement, protein intake, and sleep—remain the primary drivers of metabolic health. A grounded, evidence-based take for women navigating midlife changes.

Key Highlights:

• Why resting metabolic rate changes are inconsistent—and often linked to muscle mass, not menopause
• The role of reduced fat oxidation and what it actually means for fat gain
• How sleep disruption (and progesterone) may influence metabolism
• Declines in physical activity: hormonal vs behavioural drivers
• Practical strategies to maintain metabolic health through menopause

Article https://pubmed.ncbi.nlm.nih.gov/41860241/

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