These summaries teach what to understand and what to ask. They are not medical advice and not claims about any product or program.
Perimenopause · Research brief
What “perimenopause” actually means
Why it matters: Clients often hear “you're too young” or “your labs are normal.” A shared map of the stages helps everyone talk the same language.
What the research looked at:
- Researchers built a staging system for reproductive aging, called STRAW+10.
- It describes stages before, during and after the final period, mostly by changes in cycle patterns.
- It helps clinicians and clients describe where someone is in the transition.
Questions to bring to a licensed clinician:
- Which stage am I likely in, and how can we tell?
- What would we track over the next few months?
Source (peer-reviewed): Harlow SD, Gass M, Hall JE, et al. Executive summary of the Stages of Reproductive Aging Workshop + 10: addressing the unfinished agenda of staging reproductive aging.
Menopause. 2012;19(4):387-395.
doi:10.1097/gme.0b013e31824d8f40Metabolic health · Research brief
Why the same workout can feel like it stopped working
Why it matters: “I'm doing the same things and my body is changing.” This is one of the most common things women tell their trainers and coaches.
What the research looked at:
- A large long-term study of women followed body changes across the menopause transition.
- It found that fat mass tended to rise and lean mass tended to fall during the transition.
- That means the scale alone can miss what is changing underneath.
Questions to bring to a licensed clinician:
- Should we look at body composition, not just weight?
- What should my strength training look like in this stage?
Source (peer-reviewed): Greendale GA, Sternfeld B, Huang M, et al. Changes in body composition and weight during the menopause transition.
JCI Insight. 2019;4(5):e124865.
doi:10.1172/jci.insight.124865Metabolic health · Research brief
Where weight goes can change, not just how much
Why it matters: Many women notice more weight around the middle in midlife, even when their habits have not changed.
What the research looked at:
- Researchers tracked women through the menopausal transition with detailed body scans.
- They saw increases in abdominal (visceral) fat and decreases in energy expenditure during the transition.
- This is one reason coordinated care across nutrition, training and clinical teams matters.
Questions to bring to a licensed clinician:
- Is my waist measurement worth tracking?
- Who on my care team should look at my metabolic health together?
Source (peer-reviewed): Lovejoy JC, Champagne CM, de Jonge L, Xie H, Smith SR. Increased visceral fat and decreased energy expenditure during the menopausal transition.
International Journal of Obesity. 2008;32(6):949-958.
doi:10.1038/ijo.2008.25Sleep · Research brief
Sleep problems in the transition are common, and worth raising
Why it matters: “I can't sleep” often gets treated as a small thing. It touches energy, mood, appetite and training.
What the research looked at:
- A research review looked at sleep and sleep disorders during the menopausal transition.
- Sleep complaints become more common during the transition, and night sweats and hot flashes can play a role.
- Other sleep disorders can also show up, so it is worth a real conversation with a clinician.
Questions to bring to a licensed clinician:
- Could something besides hormones be affecting my sleep?
- Who on my team should I talk to about sleep?
Source (peer-reviewed): Baker FC, Lampio L, Saaresranta T, Polo-Kantola P. Sleep and sleep disorders in the menopausal transition.
Sleep Medicine Clinics. 2018;13(3):443-456.
doi:10.1016/j.jsmc.2018.04.011Clinical guidance · Research brief
Hormone therapy: what the professional guidance says about decisions
Why it matters: Clients hear strong opinions everywhere. Practitioners need a calm, sourced way to point them to a real conversation.
What the research looked at:
- The main North American menopause society publishes a position statement on hormone therapy.
- It stresses that decisions should be individualized, weighing a person's symptoms, health history, age and goals.
- That decision belongs between a client and her licensed clinician.
Questions to bring to a licensed clinician:
- Is hormone therapy something to discuss for me, and why or why not?
- What are my personal benefits and risks?
Source (peer-reviewed): The 2022 hormone therapy position statement of The North American Menopause Society.
Menopause. 2022;29(7):767-794.
doi:10.1097/GME.0000000000002028