Why Metabolic Health Shapes Menopause Weight, Energy, and Brain Fog

For many women, menopause can feel like waking up in a body that suddenly plays by new rules. Weight shifts, low energy, and brain fog often appear without any major lifestyle changes. On The Tamsen Show podcast, Dr. Mindy Pelz explains why metabolic health is a key part of this picture.

She shares that insulin resistance commonly increases as estrogen declines. Insulin helps move glucose into cells for energy, and when that process becomes less efficient, the body is more likely to store fat, especially around the midsection. Dr. Pelz emphasizes that this shift has nothing to do with willpower or effort.

On The Tamsen Show podcast, she encourages women to start with simple, familiar blood markers like hemoglobin A1C. She explains that values closer to 5.0 are often associated with metabolic balance, while higher levels may signal stress on the system. These markers should always be reviewed with a healthcare provider.

Dr. Pelz also highlights the importance of fiber-rich, whole foods. Vegetables, plant diversity, and adequate protein support the gut microbiome, including bacteria involved in estrogen metabolism. Supporting this system can help stabilize energy, mood, and weight during menopause.

Research shows that dietary fiber and gut health play an important role in estrogen processing and insulin sensitivity in postmenopausal women (Nieuwenhuis et al., Gut Microbes, 2022).

Her message is reassuring, menopause doesn’t create metabolic problems overnight, but it can reveal areas that need support. With the right tools, many women feel better than they expect… learn all about them on this episode of The Tamsen Show.