Navigating Menopause: Exercise, Nutrition & Best Menopause Weight Loss Shakes

This year, to celebrate Women’s Health Week, Enlighten Me proudly partnered with Fitness Matters Jimboomba to deliver an online event that was close to our hearts: a Free Menopause Masterclass held on 2nd September. Presented by Dr. Angela Kwong, a GP with a special interest in medically supervised weight loss, the session aimed to empower women with evidence-based strategies to support their health during perimenopause, menopause, and beyond.

For many women, this stage of life can feel like an uphill battle. Hormonal changes alter metabolism, body composition, and energy levels. What once worked for weight control or fitness no longer seems effective, leaving many women frustrated and confused by conflicting advice. Our mission was to cut through the noise and provide clarity, compassion, and practical tools.

Why Awareness Matters

Perimenopause is often dismissed, unrecognised and poorly managed. Women can experience health stigma trying to navigate their health journey, often without adequate support during a transformative stage of their life. Yet acknowledging these changes is crucial: menopause doesn’t just affect hormones; it impacts metabolism, bone density, muscle mass, and long-term health.

By shining a light on this important phase, we can empower women to take control of their wellbeing with strategies that are not just quick fixes, but sustainable and evidence-based.

What We Covered in the Masterclass

During this session, Dr. Angela Kwong walked participants through the three pillars of health during menopause: recognising symptoms, prioritising nutrition, and choosing the right type of exercise.

1. Recognising the Signs of Perimenopause

Understanding when perimenopause begins is the first step. Irregular periods, changes in sleep, mood shifts, and stubborn weight gain - particularly around the midsection - are common signs. Acknowledging these early can help women seek timely support and adapt their routines.

2. Why Protein Matters More Than Ever

Hormonal shifts during menopause increase protein requirements. Protein isn’t just for athletes - it’s vital for women at this stage of life to:

• Maintain and build lean muscle mass.
• Support bone health and reduce the risk of frailty.
• Improve satiety and manage weight effectively.

During a typical medical consultation, the average woman is taking 40% of her daily protein requirement. This makes supplementary sources such as a best shake for weight loss female an invaluable tool. High-protein solutions provide a practical way to start the day strong — whether through a breakfast smoothie for weight loss or a quick meal replacement shake.

3. Exercise That Works With You

Not all exercise is created equal during menopause. Strength training, resistance exercise, and weight-bearing activities are essential for protecting bones and building muscle. Short, achievable “exercise snacks” sprinkled throughout the day can also make a significant difference.

Cardio still has its place, but it should be balanced with strength and recovery work - not overdone in an effort to “burn calories.”

4. Avoiding Common Pitfalls

Many women fall into the trap of eating too little protein, relying on outdated diet advice, or pushing themselves with high-intensity exercise that leaves them more depleted than energised. The masterclass highlighted these common mistakes and provided simple alternatives that are more effective and sustainable.

Everyday Strategies for Thriving Through Menopause

One of the simplest ways to support your body is by re-thinking breakfast. Instead of carb-heavy cereals or toast, a high-protein breakfast can set the tone for the day. A weight loss breakfast shake is convenient, nourishing, and helps curb mid-morning cravings.

For many of our community, the Enlighten Me Shakes have become a trusted ally. Doctor-designed and proudly made in Australia, they offer:

• Over 32g of protein per serve.
• Low carbohydrate formula to support weight management.
• Gut-friendly ingredients including prebiotics, probiotics, and digestive enzymes.
• Natural sweeteners — no fillers or artificial additives.
• FODMAP friendly for sensitive tummies.

These features make the shakes a smart option for women navigating menopausal weight gain, whether as a full meal replacement or simply as a protein boost. In fact, many customers have described them as among the best weight loss shakes for women over 40 - a stage where hormonal changes make it harder to manage weight through diet and exercise alone.

A Celebration of Women’s Health

The Menopause Masterclass was more than just an online session - it was a celebration of women’s health, education, and community. By opening up conversations about perimenopause and menopause, we hope to reduce stigma, empower women, and provide practical strategies that truly make a difference.

Check out a snippet of the event below — and if you’d like a full copy, simply request MENOPAUSE REPLAY on our live chat.