Menopause brings a host of physical and emotional changes that can feel overwhelming. However, Petra Genco, a popular weight loss coach with nearly a million TikTok followers, has shared four straightforward lifestyle strategies that can dramatically enhance wellbeing in just a few months.
Petra promises, “If you implement these four things over the next four months, you’ll be slimmer, fitter, and healthier than the average menopausal woman today—right in time for summer.” She points out that many women in midlife today tend to be less lean and less fit, but adopting these practices can change that reality.
Menopause typically occurs between ages 45 and 55, with the average around 51 in the UK. It affects around one in three British women, or roughly 13 million, who experience hormonal shifts leading to symptoms like irregular periods, hot flushes, night sweats, and mood swings.
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To combat these challenges, Petra’s first recommendation is to increase daily walking. She notes that many women currently take only about 2,000 steps a day but should aim for at least 5,000. This aligns with NHS guidelines recommending 150 minutes of moderate exercise per week, such as brisk walking. Regular walking supports heart health and mental wellbeing, backed by data from the British Heart Foundation.
Next, Petra emphasizes the importance of strength training. “It protects your bones and muscles and boosts metabolism,” she says. Consistency is key, and the NHS advises women to do strength exercises at least twice a week. This is crucial during menopause, as dropping estrogen levels can lead to significant bone density loss—up to 20% within five to seven years, according to the Royal Osteoporosis Society.
Third, diet plays a vital role. Petra suggests focusing on protein-rich meals paired with vegetables, salads, and some fruit, while reducing processed carbs and sugary foods. Proper protein intake helps preserve muscle mass with age, and limiting sugar reduces risks of weight gain and type 2 diabetes, per guidance from the British Nutrition Foundation.
Finally, Petra highlights sleep quality as a cornerstone of health. Many menopausal women suffer from disrupted sleep due to night sweats and anxiety, averaging only five to six broken hours nightly. The NHS recommends aiming for seven to nine hours to support metabolism and weight management, a correlation supported by research from the Sleep Foundation.
Petra’s overall advice is simple yet powerful: “Don’t aim for perfect. Just do the best you can consistently.” By adopting these manageable habits, menopausal women can experience improved fitness, health, and wellbeing in just a few months.