Menopause is often described as an ending — the end of fertility, the end of youth, or the beginning of decline. But what if we reframed it? According to Dr. Analila Valencia, naturopathic doctor and acupuncturist, menopause is not a decline at all. It’s a recalibration — a stage of life that invites women to strengthen their bodies, sharpen their minds, and embrace a new sense of vitality.

In a recent episode of the NHA Today Podcast, Dr. Valencia shared practical and evidence-based strategies for navigating menopause with resilience, energy, and joy. Here are the key takeaways.

Why Protein Is Essential in Menopause

One of the most important shifts during menopause is the loss of estrogen — a hormone that protects bone density, supports muscle mass, and even influences cognition. Without its protective effects, women are more vulnerable to sarcopenia (muscle loss), osteoporosis, and reduced physical performance.

The good news? Increasing protein intake can help counteract these changes. Research suggests that menopausal women benefit from 1.2–1.6 grams of protein per kilogram of body weight per day if active. That translates to roughly 20–30 grams of protein per meal.

Plant-Based Protein Powerhouses

• Lentils: 18g per cup (cooked)
• Hummus: ~18g per full cup
• Hemp seeds: 10g per 3 tablespoons
• Edamame: 9–18g per serving, plus valuable isoflavonoids
• Tempeh/Tofu: Rich in protein and phytoestrogens, which can help reduce hot flashes

For those sensitive to soy, innovative options like fava bean tofu or lupin beans are excellent alternatives.

The Role of Amino Acids: Spotlight on Leucine

It’s not just about total protein — quality matters too. Dr. Valencia highlights leucine, an amino acid that directly stimulates muscle protein synthesis. Foods like tempeh, lentils, chickpeas, and pumpkin seeds provide a leucine-rich boost, helping the body maintain lean mass and prevent frailty.

Strength Training: Non-Negotiable for Midlife Health

While nutrition lays the foundation, movement is the builder. Dr. Valencia recommends resistance training 2–3 times per week with a focus on the largest muscle groups — glutes, hamstrings, and quads.

Why strength training matters in menopause:

• Preserves bone density, reducing the risk of fractures
• Improves insulin sensitivity and blood sugar balance
• Supports cognition and memory through brain-derived neurotrophic factor (BDNF)
• Enhances sleep quality and emotional resilience

For best results, she advises working with a trainer experienced in helping midlife women to ensure proper form and safe progression.

Fasting as a Reset

Fasting can also be a helpful tool, particularly the five-day fasting mimicking diet pioneered by Dr. Valter Longo. For some women, fasting serves as a powerful “reset” for metabolism, blood sugar regulation, and even hormonal balance.

However, Dr. Valencia notes that fasting should be personalized — some women thrive on it, while others may find it exhausting. The key is listening to your body and choosing timing that aligns with your energy and lifestyle.

Lifestyle Medicine Beyond Food and Fitness

Thriving through menopause isn’t just about protein and exercise. Other lifestyle practices play a critical role:

• Sleep: Aim for 7–8 hours per night to support hormonal balance and detoxification.
• Stress management: Meditation, breathwork, and nervous system regulation improve resilience.
• Movement variety: In addition to strength training, incorporate walking, yoga, or tai chi.
• Mindset: Reframe menopause as a transition, not a decline — a chance to build the future you want.

A Fresh Perspective on Menopause

Dr. Valencia encourages women to see menopause as an opportunity to ask:

• How do I want to feel in the next 20 years?
• What lifestyle choices today will help me thrive tomorrow?

With the right focus on nutrition, exercise, and intentional living, women can enter this life stage stronger, clearer, and more empowered than ever.

Connect with Dr. Analila Valencia

🌐 dranalilavalencia.com

For more inspiring conversations on plant-based living, lifestyle medicine, and women’s health, subscribe to the NHA Today Podcast and visit healthscience.org.