Do Women Need More Protein During Menopause?
August 26, 2025
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Let’s be honest – we’ve all joined a gym or attempted dieting and then realized that we couldn’t maintain the restrictive training or diet schedule. For many of us, gyms and training studios are too expensive, group classes and high-intensity workouts are intimidating [1-3], and popular diets (‘fad diets’) are difficult to maintain or even can be dangerous [4, 5]. At StayAbove Nutrition™ we believe that good health should be for everyone, but those first steps may be overwhelming. However, by simply acknowledging that you are ready to prioritize your health, you have already started your journey.
To aid you, our scientists have designed training programs that are easy to follow, tailored and flexible so you can choose to exercise at home, in the gym, outside or while traveling (contact us for details). The key to our approach is using a combination of targeted exercises (for info on mixed exercise see [6-15]), focusing the workouts to fit your busy schedule (≤1 hour per session), and allowing you to choose from different options to fit your needs. By making our training programs simple, scalable and varied, we believe that you will be more likely to establish a daily routine, sustain your efforts and adapt your training to meet your short- and long-term goals. Importantly, the programs are clinically proven to be effective under free-living conditions in your home and have been successfully used by our customers for body toning during the COVID-19 pandemic [16].
We also believe that good nutrition is a cornerstone of health, but instead of restricting food groups or cutting calories, we want you to consume a well-balanced diet focused on sound advice (Canada’s Food Guide). Body toning, which means that you gain muscle or lose body fat (or both), is an achievable goal even if your diet is not perfect [17]. Consuming two-to-three balanced meals during the day and avoiding night time eating are two simple rules to live by for body toning and are consistent with your circadian rhythm [18]. Allowing small amounts of unhealthy foods or treats may help to reduce your cravings and actually be beneficial for you. Instead of having a cheat day, moderate your intake during the week. Remember, good health is about enjoying your life in moderation and not implementing an overly restrictive diet that you can’t sustain long-term [19].
Finally, you may find that your body needs that extra push to achieve your health goals. Our scientists have developed premium supplements that include scientifically proven ingredients known to enhance weight loss, muscle gain, alertness, cognition and brain health (Products | StayAbove Nutrition™). Our goal is to simplify the supplement market into targeted products that are proven to work, so that you can focus on whats important – investing in your health.
Specifically, Trim 7 is a safe and clinically proven weight management product that combines a blend of plant extracts, antioxidants and vitamins that will enhance your weight loss (How Trim 7 Will Benefit Your Weight Loss Journey | StayAbove Nutrition™). Our scientists chose these ingredients because of their ability to act as natural weight loss agents, improve cellular function and be safe for human consumption [20]. Many have direct benefits on fat metabolism and make fat cells better at burning fuels instead of storing them, such as the green coffee bean [21]. The polyphenols from the plant nutrients, such as chlorogenic acids (green coffee bean) and catechins (green tea), are antioxidants that assist CoQ10, α-lipoic acid and vitamin E with quenching free radicals and oxidative stress that are generated by high-fat/high-sugar foods [21]. Ultimately, our research indicates that these ingredients work synergistically to increase fat burning, reduce fat storage and protect against oxidative stress.
Whatever your goals are, our vision at StayAbove Nutrition™ is to empower individuals to pursue a healthy lifestyle focused on nutrition and exercise. Utilizing a Built and Backed By Science approach, we are developing the next generation of nutritional supplements that are extensively researched to ensure optimum results for your lifestyle.
Please join us and others in a 90-Day Fitness Challenge and transform your body with a sustainable weight management program to get into your best shape for the summer of 2021.
If you are curious to learn more about Trim 7, visit our products page.
@stayabovenutrition #builtandbackedbyscience
References:
[1] Aune, K. T.; Powers, J. M. Injuries in an Extreme Conditioning Program. Sports health 9:52-58; 2017.
[2] Feito, Y.; Burrows, E. K.; Tabb, L. P. A 4-Year Analysis of the Incidence of Injuries Among CrossFit-Trained Participants. Orthopaedic journal of sports medicine 6:2325967118803100-2325967118803100; 2018.
[3] Feito, Y.; Heinrich, K. M.; Butcher, S. J.; Poston, W. S. C. High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness. Sports (Basel, Switzerland) 6:76; 2018.
[4] Schutz, Y.; Montani, J.-P.; Dulloo, A. G. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obesity Reviews 22:e13195; 2021.
[5] Barber, T. M.; Hanson, P.; Kabisch, S.; Pfeiffer, A. F. H.; Weickert, M. O. The Low-Carbohydrate Diet: Short-Term Metabolic Efficacy Versus Longer-Term Limitations. Nutrients 13:1187; 2021.
[6] Angela, S. A.; Denis, P.; Ronald, J. S.; Gary, S. G.; Stasia, H.; Penny, P.; Janine, M.; Jinhui, M.; Steve, D.; Rejeanne, G.; George, A. W.; Glen, P. K. Effects of aerobic training, resistance training, or both on cardiorespiratory and musculoskeletal fitness in adolescents with obesity: the HEARTY trial. Applied Physiology, Nutrition, and Metabolism 41:255-265; 2016.
[7] Da Silva, M. A. R.; Baptista, L. C.; Neves, R. S.; De Franca, E.; Loureiro, H.; Lira, F. S.; Caperuto, E. C.; Verissimo, M. T.; Martins, R. A. The Effects of Concurrent Training Combining Both Resistance Exercise and High-Intensity Interval Training or Moderate-Intensity Continuous Training on Metabolic Syndrome. Frontiers in Physiology 11; 2020.
[8] Robinson, M. M.; Dasari, S.; Konopka, A. R.; Johnson, M. L.; Manjunatha, S.; Esponda, R. R.; Carter, R. E.; Lanza, I. R.; Nair, K. S. Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans. Cell Metabolism 25:581-592; 2017.
[9] Schroeder, E. C.; Franke, W. D.; Sharp, R. L.; Lee, D.-C. Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PloS one 14:e0210292-e0210292; 2019.
[10] Sheikholeslami-Vatani, D.; Siahkouhian, M.; Hakimi, M.; Ali-Mohammadi, M. The effect of concurrent training order on hormonal responses and body composition in obese men. Science & Sports 30:335-341; 2015.
[11] Stamatakis, E.; Lee, I. M.; Bennie, J.; Freeston, J.; Hamer, M.; O’Donovan, G.; Ding, D.; Bauman, A.; Mavros, Y. Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints. American Journal of Epidemiology 187:1102-1112; 2017.
[12] Davitt, P. M.; Pellegrino, J. K.; Schanzer, J. R.; Tjionas, H.; Arent, S. M. The Effects of a Combined Resistance Training and Endurance Exercise Program in Inactive College Female Subjects: Does Order Matter? The Journal of Strength & Conditioning Research 28; 2014.
[13] Brett, A. D.; Jeffrey, A. P. Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals. Journal of Applied Physiology 85:695-700; 1998.
[14] Bell, G. J.; Syrotuik, D.; Martin, T. P.; Burnham, R.; Quinney, H. A. Effect of concurrent strength and endurance training on skeletal muscle properties and hormone concentrations in humans. European Journal of Applied Physiology 81:418-427; 2000.
[15] Gabler, M.; Prieske, O.; Hortobagyi, T.; Granacher, U. The Effects of Concurrent Strength and Endurance Training on Physical Fitness and Athletic Performance in Youth: A Systematic Review and Meta-Analysis. Frontiers in Physiology 9; 2018.
[16] Nilsson, M. I.; Mikhail, A.; Lan, L.; Di Carlo, A.; Hamilton, B.; Barnard, K.; Hettinga, B. P.; Hatcher, E.; Tarnopolsky, M. G.; Nederveen, J. P.; Bujak, A. L.; May, L.; Tarnopolsky, M. A. A Five-Ingredient Nutritional Supplement and Home-Based Resistance Exercise Improve Lean Mass and Strength in Free-Living Elderly. Nutrients 12:2391; 2020.
[17] Barakat, C.; Pearson, J.; Escalante, G.; Campbell, B.; De Souza, E. O. Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Strength & Conditioning Journal 42; 2020.
[18] Wehrens, S. M. T.; Christou, S.; Isherwood, C.; Middleton, B.; Gibbs, M. A.; Archer, S. N.; Skene, D. J.; Johnston, J. D. Meal Timing Regulates the Human Circadian System. Current Biology 27:1768-1775.e1763; 2017.
[19] Anderson, J. W.; Konz, E. C.; Frederich, R. C.; Wood, C. L. Long-term weight-loss maintenance: a meta-analysis of US studies. The American Journal of Clinical Nutrition 74:579-584; 2001.
[20] Watanabe, M.; Risi, R.; Masi, D.; Caputi, A.; Balena, A.; Rossini, G.; Tuccinardi, D.; Mariani, S.; Basciani, S.; Manfrini, S.; Gnessi, L.; Lubrano, C. Current Evidence to Propose Different Food Supplements for Weight Loss: A Comprehensive Review. Nutrients 12:2873; 2020.
[21] Sandoval, V.; Sanz-Lamora, H.; Arias, G.; Marrero, P. F.; Haro, D.; Relat, J. Metabolic Impact of Flavonoids Consumption in Obesity: From Central to Peripheral. Nutrients 12; 2020.
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