The menopausal transition promotes changes in body composition. We analyze the hormonal factors involved and the most effective nutritional strategies.

During menopause, many women experience weight gain, particularly in the abdominal area. Although this is often attributed exclusively to “hormones,” the phenomenon is more complex. The decline in estrogen levels, changes in muscle mass, and metabolic adaptations all play a significant role. We review what actually happens and how to intervene effectively.

Adriana Martín Peral – Neolife Nutrition Unit

Hormonal Changes in Menopause: What Really Happens?

Menopause is characterized by a progressive decline in estrogen levels, particularly estradiol. This hormonal shift impacts:

• Redistribution of body fat toward a more android (abdominal) pattern.
• Decreased basal energy expenditure.
• Increased insulin resistance.
• Higher cardiometabolic risk.

Estrogens play a protective role at the metabolic level. Their decline favors greater accumulation of visceral fat, which is metabolically active and associated with inflammation.

Is It Only a Hormonal Issue?

Not exclusively. In addition to hormonal changes, other factors are involved:

• Loss of Muscle Mass (Sarcopenia)

From the ages of 40–50 onward, there is a progressive decline in muscle mass if no strength stimulus is present. Since muscle is metabolically active tissue, its reduction decreases daily energy expenditure.

• Decreased Total Energy Expenditure

Lower levels of spontaneous physical activity, changes in sleep patterns, and increased stress contribute to a sustained positive energy balance.

• Changes in Appetite and Satiety

Some women report increased cravings for energy-dense foods, possibly related to hormonal fluctuations and sleep disturbances.

Evidence-Based Nutritional Strategies

• Prioritize Adequate Protein Intake: A sufficient protein intake (approximately 1.2–1.6 g/kg/day depending on individual profile) helps to:
  • Preserve muscle mass.
  • Improve satiety.
  • Support glycemic control.

Distributing protein evenly throughout the day optimizes muscle protein synthesis.

• Strength Training + Nutrition: Resistance training is key to counteracting age- and menopause-related muscle loss. When combined with adequate protein intake, it improves body composition beyond what is reflected on the scale.
• Control Energy Density: Reduce ultra-processed foods and prioritize:
  • Vegetables
  • Whole fruit
  • Legumes
  • Healthy fats (extra virgin olive oil, nuts)
  • Lean protein sources

This approach supports satiety while lowering overall caloric load.

• Fiber and Metabolic Health: A high fiber intake (25–35 g/day) improves:
  • Insulin sensitivity
  • Lipid profile
  • Gut health

The gut microbiota also appears to play a relevant role in weight regulation during this stage.

Sleep and Stress

Sleep deprivation is associated with greater insulin resistance and increased appetite. Therefore, intervention should be comprehensive and lifestyle-oriented.

What Does NOT Work

• Extremely restrictive diets maintained over time.
• Complete elimination of food groups without clinical indication.
• Focusing exclusively on weight without assessing body composition.

During menopause, the goal should be to improve body composition and metabolic health—not simply reduce body weight.

Conclusion

Weight gain during menopause is not inevitable, but it does require a different approach. The combination of appropriate nutrition, strength training, and a comprehensive lifestyle strategy can improve body composition and reduce cardiometabolic risk during this stage of life.

BIBLIOGRAPHY

(1) Lovejoy JC et al. Increased visceral fat and decreased energy expenditure during menopause.

(2) Lizcano F, Guzmán G. Estrogen deficiency and the origin of obesity during menopause.

(3) Stuenkel CA et al. Treatment of symptoms of menopause.

(4) Messier V et al. Menopause and sarcopenia: impact on metabolic health.

You’ve probably heard of medications like Ozempic, Wegovy, or Mounjaro, which are primarily used for weight loss or blood sugar control in people with diabetes.

But did you know that these therapies might be opening new doors in the field of longevity? We’d like to share how these small weekly injections can have powerful effects far beyond what was originally imagined…

Dr. Yéssica Sánchez – Neolife Medical Team

Less Inflammation, More Vitality, and… a Healthier Heart

Chronic inflammation—a silent process we often don’t notice but that progressively damages the body—is one of the main accelerators of aging. It’s involved in diseases like Alzheimer’s, certain cancers, and cardiovascular conditions.

Semaglutide, commercially known as Ozempic® or Wegovy®, not only supports weight loss but also significantly reduces inflammation. Studies have shown that it can lower inflammatory markers (like C-reactive protein, or CRP) by up to 43%, even beyond the weight-loss effect.

This anti-inflammatory action is especially enhanced by the reduction of visceral fat—the most dangerous type due to its strong link to cardiometabolic risk. For this reason, semaglutide is increasingly used in people who are overweight or obese, even if they are not diabetic, as part of a comprehensive strategy to improve metabolic health and reduce systemic inflammation.

Semaglutide has been shown to reduce vascular and cardiac inflammation, improving endothelial function, decreasing leukocyte (immune cell) adhesion, and lowering the expression of pro-inflammatory molecules like ICAM-1 and VCAM-1. It has also been associated with reduced myocardial inflammation, which may help reverse microvascular rarefaction (the loss of capillaries and arterioles that impairs microcirculation and is typical of metabolic syndrome).

All of this translates into less arterial stiffness, improved tissue perfusion (blood flow), and a reduced risk of cardiovascular events, such as heart attacks. Moreover, several studies have demonstrated that semaglutide lowers the incidence of major cardiovascular events (cardiovascular death, heart attack, or stroke) in people with obesity or type 2 diabetes.

Brain Protection

At the brain level, multiple studies suggest that these treatments may reduce the risk of cognitive decline and Alzheimer’s—even in people without diabetes. They are currently being investigated as potential allies in preserving memory and preventing age-related brain damage. This is largely due to their ability to reduce vascular inflammation and restore the integrity of the neurovascular unit.

In animal models, GLP-1 receptor agonists reduce amyloid plaques, neuroinflammation, and induce changes in microglia that promote a neuroprotective state. Additionally, observational clinical studies in people with diabetes show that semaglutide is associated with a 40–70% lower risk of being diagnosed with Alzheimer’s. In older individuals, GLP‑1 use is linked to lower incidence of 42 chronic diseases, including dementia.

One of the most interesting human studies in my opinion is a pooled analysis of seven clinical trials involving 1,094,761 patients (both men and women around 60 years old), selected from a U.S. patient database and followed for three years. The study cohort included 17,104 new semaglutide users and 1,077,657 new users of other antidiabetic medications. The efficacy of semaglutide was compared to each of the other antidiabetics studied.

Despite significant heterogeneity in insulin and semaglutide receptor profiles based on ethnicity, age, sex, obesity diagnosis, cardiovascular disease, and Alzheimer’s risk factors, these groups were balanced using propensity score matching. Patients with type 2 diabetes prescribed semaglutide had a significantly lower likelihood of being diagnosed with Alzheimer’s during a three-year follow-up visit compared to those prescribed other antidiabetic medications—regardless of sex, gender, or obesity status. In fact, the overall risk of a first Alzheimer’s diagnosis within three years was nearly double in the general elderly population.

Cellular Energy and Metabolism

These therapies optimize how our cells use energy, regulate insulin, and protect the mitochondria (the “powerhouses” of our cells)—all essential for slowing down aging from the inside by promoting a healthy metabolic environment.

So, Are They Just for Weight Loss?

Given all the points above, the answer is no. While they were initially introduced with that goal in mind, scientists are now studying them as potential anti-aging tools. In the future, they may become part of prevention programs targeting brain, cardiovascular, and metabolic health.

Should I Take Them?

Should I Take Them?
They’re not for everyone—but they may be worth considering for people with obesity, prediabetes, insulin resistance, or high cardiovascular risk. The decision should always be made together with a physician who can assess your case individually. At Neolife, we’d be happy to guide you and personalize this treatment to suit your needs.

BIBLIOGRAPHY

(1) Estato, V., Obadia, N., Chateaubriand, P.H. et al.Semaglutide restores astrocyte–vascular interactions and blood–brain barrier integrity in a model of diet-induced metabolic syndrome. Diabetol Metab Syndr 17, 2 (2025).

(2) William Wang, QuangQiu Wang, Xin Qi, et al. Associations of semaglutide with first-time diagnosis of Alzheimer’s disease in patients with type 2 diabetes: Target trial emulation using nationwide real-world data in the US. Alzheimer’s & Dementia. Vol.20, issue 12 (2024)

(3) Meca AD, Boboc IKS, Mititelu-Tartau L, Bogdan M. Unlocking the Potential: Semaglutide’s Impact on Alzheimer’s and Parkinson’s Disease in Animal Models. Curr Issues Mol Biol. 2024 Jun 13;46(6):5929-5949. doi: 10.3390/cimb46060354. PMID: 38921025; PMCID: PMC11202139.

(4) Guo X, Lei M, Zhao J, Wu M, Ren Z, Yang X, Ouyang C, Liu X, Liu C, Chen Q. Tirzepatide ameliorates spatial learning and memory impairment through modulation of aberrant insulin resistance and inflammation response in diabetic rats. Front Pharmacol. 2023 Aug 28;14:1146960. doi: 10.3389/fphar.2023.1146960. PMID: 37701028; PMCID: PMC10493299.

(5) Shayan Yaghmayee, Atefeh Sadat Moazzeni, Tannaz Jamialahmadi, Sercan Karav, Habib Yaribeygi, Prashant Kesharwani, Amirhossein Sahebkar, Neuroprotective and cognitive benefits of Semaglutide: Insights into the underlying molecular mechanisms, Neuroscience, Volume 579, 2025, Pages 187-197, ISSN 0306-4522

(6) Zheng, Z., Zong, Y., Ma, Y. et al.Glucagon-like peptide-1 receptor: mechanisms and advances in therapy. Sig Transduct Target Ther 9, 234 (2024).

(7) Wang, W., Wang, Q., Qi, X., et al.(2024) Associations of semaglutide with first-time diagnosis of Alzheimer’s disease in patients with type 2 diabetes: Target trial emulation using nationwide real-world data in the US. Alzheimer’s and Dementia 1-12.

(8) Papakonstantinou I, Tsioufis K, Katsi V. Spotlight on the Mechanism of Action of Semaglutide. Curr Issues Mol Biol. 2024 Dec 23;46(12):14514-14541. doi: 10.3390/cimb46120872. PMID: 39728000; PMCID: PMC11674233.