Menopause and The 11 Diet – Supporting Women Through Change

MENOPAUSE AND THE 1:1 DIET SUPPORTING WOMEN THROUGH CHANGE

Over the next few pages, we’re focusing on a major life stage that affects millions of women - and often gets overlooked in traditional weight loss conversations: menopause.

We’ll explore what happens to the body and mind during this time, why it can impact weight and wellbeing, and how The 1:1 Diet offers powerful support - nutritionally, emotionally, and practically.

CONTENTS

What happens during menopause?

Why weight loss feels different in menopause

Practical tips for Consultants

How The 1:1 Diet supports menopausal women

What the research says

Menopause marks the natural end of menstrual cycles officially defined as 12 consecutive months without a period. But the transition, called perimenopause, can last several years and bring a wide range of changes, including:

PART 1 WHAT HAPPENS DURING MENOPAUSE?

A drop in oestrogen and progesterone Slowed metabolism and reduced muscle mass Increased fat storage, particularly around the midsection Disrupted sleep, mood swings, and hot flushes Stronger emotional eating triggers and lower motivation

Weight gain is one of the most common side effects of perimenopause and menopause affecting at least 50% of women. Evidence suggests that on average women gain approximately 1.5kg per year during the perimenopause transition, resulting in an average weight gain of 10kg by the time menopause is reached.

PART 2: WHY WEIGHT LOSS FEELS DIFFERENT IN MENOPAUSE During and after menopause, many women say they’re doing the same things they used to - but gaining weight or plateauing.

Here’s why: Resting metabolic rate slows by up to 5–10% due to muscle loss and hormonal shifts.

Insulin sensitivity decreases, which can make blood sugar levels - and hunger - more erratic.

Cortisol (the stress hormone) rises, promoting abdominal fat storage.

Sleep disturbances impact appetite regulation hormones like leptin and ghrelin.

In short, the body becomes more resistant to weight loss. But with the right approach, that can be overcome.

PART 3: HOW THE 1:1 DIET SUPPORTS MENOPAUSAL WOMEN The 1:1 Diet is uniquely suited to support women through menopause.

Here’s how: High-protein products help preserve lean muscle mass, which is key to maintaining metabolic rate

Micronutrient support - many products contain vitamin D, calcium, B vitamins, and magnesium, all important for bone health, mood, and energy

Low glycaemic load supports more stable blood sugars and reduced cravings

Step system flexibility - Clients can choose a Step that fits their energy, activity level, and symptom management

One-to-one support - Having a Consultant who listens, validates, and personalises advice makes a huge emotional difference

PART 4: PRACTICAL TIPS FOR CONSULTANTS Supporting menopausal clients isn’t just about adjusting their Step it’s about the whole picture: Encourage resistance exercise where possible - it helps with muscle, bones, and mood.

Talk about hydration - hot flushes and night sweats can dehydrate the body.

Be aware of emotional triggers - mood swings, anxiety, and sleep issues can drive comfort eating.

Acknowledge that weight loss may be slower - but reassure clients that fat loss is still happening and that they’re doing the right thing for their long-term health.

Small wins matter. Consistency matters more than speed.

The UK’s menopause population is estimated at 4.39 million women in 2025 50% of women aged 45-65 who experienced menopause in the last 10 years did not consult a GP, despite reporting an average of seven symptoms

KEY HORMONAL PHASES: Puberty between the ages of 8 and 13 Menstrual Cycle

80% of women experience perimenopausal symptoms by age 45

Estrogen impacts your body, brain function, bone health, and cardiovascular wellness

between the ages of 10 and 16 Pregnancy/Postpartum 40 weeks, or 280 days Perimenopause & Menopause between the ages of 45 and 55

61% of women report losing motivation due to symptoms and 52% say they’ve lost confidence

PART 5 WHAT THE RESEARCH SAYS A 2022 review in The Journal of Women’s Health found that high-protein, low-glycaemic diets improved fat loss, muscle retention, and quality of life in menopausal women.

Structured support programmes are linked to better emotional wellbeing, fewer dieting relapses, and greater long-term success.

Vitamin D, magnesium, and B6 have all been shown to support mood, sleep, and energy during perimenopause and beyond.

Menopause isn’t a weight loss death sentence. But it does require a more tailored, compassionate approach.

The 1:1 Diet gives women the structure, nutrients, and support they need to feel empowered not overwhelmed. And as their Consultant, you’re in a unique position to help them feel seen, understood, and capable of change.