Embracing Menopause: A Muscle-Centric Approach to Health

The Importance of a Holistic Perspective

In this article, I highlight the importance of changing from a fat loss-focused approach to one that is much more impactful. Muscle-centric approaches are the missing link to reducing cardiovascular events like heart attacks or strokes.

As a naturopathic doctor focused on women’s health, I view menopause as a powerful inflection point. It is especially important to focus on metabolic health during this time. We must work on preventing future cardiovascular disease and reducing the risk of heart attacks or strokes, as this is the second leading cause of death for women in Canada.

Understanding Menopause and Its Implications

The menopausal years are marked by increased visceral fat (belly fat), hormonal rollercoasters, and a greater risk for chronic diseases like type II diabetes. The recent article “Treating Obesity to Optimize Women’s Health Outcomes” confirms that this is a critical window for intervention. Naturopathic medicine offers essential tools during this transformative phase.

Current weight loss guidelines, along with our personal preferences for an ideal body composition, have overwhelmingly focused on fat loss. Unfortunately, they often neglect the importance of muscle mass. Each woman's healthy body weight is unique to her, but one truth remains: increasing muscle mass delivers protective metabolic and cardiovascular benefits.

The Role of Lifestyle-Based Interventions

I practice lifestyle-based interventions focused on nutrition, movement, and behavioral change. Realistically, these interventions often produce modest weight loss (2–5% after one year). However, their benefits extend far beyond the scale. In postmenopausal women, lifestyle changes have been shown to reduce visceral fat, improve vascular function, increase lean body mass, and alleviate vasomotor symptoms like hot flashes.

The Mediterranean Diet is highlighted as a gold-standard approach. While it results in only small reductions in body mass, its benefits are significant: improved insulin sensitivity, reduced inflammation, and cardiovascular protection. Unlike restrictive or fad diets, the Mediterranean pattern supports long-term metabolic health without triggering compensatory biological mechanisms that often lead to weight regain.

Exploring Surgical and Pharmaceutical Options

In contrast, surgical and pharmaceutical options like bariatric surgery or GLP-1 receptor agonists (semaglutide) can lead to larger reductions in weight—1-60% and 15-30% respectively. However, these interventions do not improve lean muscle mass. This limitation is critical, especially for women in midlife when muscle preservation becomes vital for metabolism, bone density, and functional longevity.

The Power of Resistance Training

Resistance training alone has been shown to improve strength, increase lean body mass, and may even reduce hot flashes. Unlike other methods, it actively builds metabolic capacity. As a naturopathic doctor, I guide patients toward consistent, personalized strength training paired with whole-food nutrition. This approach moves beyond just the goal of fat loss. It aims to help you feel stronger, sleep better, and improve hormonal health.

While medications can offer short-term support, and surgery may be warranted in certain cases, neither replaces the need for sustainable, behavior-driven care.

Menopause: A Transition, Not a Problem

Ultimately, menopause is not a medical problem but a transition. Naturopathic medicine provides a roadmap to navigate this transition with strength, clarity, and resilience. By focusing on nutrition, movement, hormonal health, and the root causes of metabolic dysfunction, I support women not just in losing weight, but in reclaiming their strength and vitality.

To learn more about the unique approach naturopathic medicine has to offer, you can book a complimentary meet and greet with Dr. Mackenzie Kranics, ND.

Rubino, D., & Schon, S. (2025). Treating obesity to optimize women’s health outcomes. A Menopause Supplement, 32(S1), S19–S27.