Five Ways to Coach Your Menopausal Clients
Jan 23, 2025
MENOPAUSE—a single word that holds a world of challenges for your clients.
From hormonal shifts to mood swings and changes in body composition, the menopausal transition can feel like an uphill battle.
As a Macro Nutrition Coach, you’re perfectly positioned to guide your clients through this time with a mix of empathy, science-based strategies, and actionable advice.
Let’s dive into five impactful ways to support your menopausal clients and help them thrive during this phase of life.
- Reduce Caffeine and Alcohol
First, let’s talk about two beloved staples in the daily diet of most women: caffeine and alcohol. Menopausal clients often struggle with hot flashes, sleep disturbances, and mood swings, all of which can be exacerbated by these two culprits.
Caffeine can trigger hot flashes and disrupt sleep patterns, leaving your client exhausted and irritable. Encourage them to scale back gradually—switching to decaf, herbal teas, or lower-caffeine options. Morning coffee doesn’t have to be an all-or-nothing deal, but cutting back can do wonders for their overall comfort.
Alcohol’s effects go beyond the occasional hangover. It can interfere with estrogen metabolism, disrupt sleep, and contribute to weight gain. Suggest simple swaps like sparkling water with a splash of lime or homemade Italian soda using their favorite syrup instead of that nightly glass (or three!) of wine.
If you’re thinking your client may not be too into cutting out their nightly mommy-wine, try framing it as an experiment, not a punishment. Let them see how their body feels after two weeks of reduced alcohol consumption.
- Lower Refined Sugar and Inflammatory Foods
Menopausal hormones already have a knack for wreaking havoc on insulin sensitivity, leading to a greater risk of weight gain and metabolic issues. Add refined sugar to the mix, and you’ve got a recipe for beastly inflammation and rollercoaster energy crashes.
Work with your clients to identify hidden sugars in their diet. Think flavored yogurts, granola bars, and “healthy” beverages. Educate them on reading labels and spotting sneaky sugar aliases like maltose, dextrose, and high-fructose corn syrup.
Inflammatory foods like trans fats and processed oils also need to be on the chopping block. Encourage your clients to opt for whole, nutrient-dense alternatives—avocado for creaminess, nuts and seeds for crunch, and olive oil for cooking.
Most importantly, remember that this isn’t about deprivation; it’s about upgrading their choices to nourish their bodies and reduce the inflammation that drives menopausal discomfort.
- Reduce Processed Foods and Artificial Sweeteners
Processed foods often contain a slew of preservatives, artificial ingredients, and low-quality fats that can disrupt hormonal balance and gut health—two areas already under stress during menopause. Artificial sweeteners, marketed as diet-friendly, can backfire by increasing sugar cravings and negatively affecting the gut microbiome.
Empower your clients to prioritize real, whole foods. If it doesn’t look like it grew in nature, it probably doesn’t belong in their cart. Instead of prepackaged snacks, encourage options like Greek yogurt with fresh fruit, hard-boiled eggs, or a handful of raw nuts.
Teach them how to prep simple meals that deliver big on flavor and nutrition. A sheet pan of roasted veggies, a grilled protein, and a healthy fat source can transform dinner from daunting to delightful. And for those with a sweet tooth, suggest natural sweeteners like stevia, monk fruit, or a drizzle of raw honey in moderation.
- Increase Resistance and Strength Training to Preserve and Increase Lean Muscle
One of the most dramatic shifts during menopause is the loss of lean muscle mass. Estrogen, which helps preserve muscle tissue, declines sharply during this time, leaving women at higher risk for sarcopenia (age-related muscle loss).
Resistance training is the antidote. Whether it’s lifting weights, using resistance bands, or bodyweight exercises, building strength is non-negotiable. Help your clients start where they’re comfortable. Newbies might benefit from twice-weekly strength sessions focusing on major muscle groups. For more seasoned gym-goers, emphasize progressive overload—increasing weight or reps over time.
Explain the benefits in relatable terms: resistance training doesn’t just make them stronger; it boosts their metabolism, helps with weight management, and improves bone density. Bonus points? They’ll feel like absolute badasses when they see what their bodies can do!
- Incorporate Exercise to Promote Healthy Weight, Improve Mood, and Protect Muscle and Bone Density
Exercise isn’t just a ‘nice-to-have’ thing for menopausal clients—it’s essential. Beyond strength training, cardio and flexibility-focused activities like yoga or Pilates can support their overall health.
Cardio helps maintain a healthy weight and supports heart health, which becomes increasingly important during menopause. Activities like walking, swimming, or cycling are low-impact but highly effective options. Even a brisk 20-minute walk post-dinner can aid digestion and improve sleep quality.
Mood swings? Enter exercise. Physical activity boosts endorphins, reduces stress, and improves mental clarity. If your client feels overwhelmed by life and hormones, movement can be a game-changer. Encourage consistency over intensity. It’s better to do a 15-minute session regularly than to aim for an hour a day, seven days a week, miss a session, and then give up.
Oh, and don’t forget bone density. Weight-bearing activities like hiking, dancing, or even gardening with some heavy lifting, all help protect against osteoporosis. Remind your clients that exercise is their secret weapon for feeling vibrant and in control.
Bringing It All Together
Coaching menopausal clients requires a blend of education, encouragement, and empathy. This isn’t just about managing symptoms; it’s about empowering them to take charge of their health and embrace this phase with confidence.
By reducing caffeine and alcohol, lowering refined sugar and inflammatory foods, cutting back on processed options, and emphasizing strength and overall exercise, you’re giving your clients the tools they need to navigate menopause like pros.
Let’s redefine what it means to thrive during menopause—one mindful choice at a time.
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