what are key training, supplement and nutrition factors for reducing visceral fat post-menopause

Reducing visceral fat post-menopause involves strategic training, dietary changes, and possibly supplementation. Here are some key insights from experts:

Training

• Importance of Exercise: Regular training is crucial due to the loss of estrogen and progesterone, which affects muscle mass and fat distribution. Resistance training can help maintain muscle mass, crucial for managing visceral fat 1.
• Intensity and Recovery: High-intensity interval training (HIIT) with adequate recovery can be effective. It's important to adapt the intensity to individual capabilities, ensuring the exercise is done safely 1.

Nutrition

• Protein Intake: Post-menopausal women often need more protein to counteract anabolic resistance. A daily intake of possibly 90 to 120 grams of protein, spread throughout the day, might be necessary to support muscle health 2.
• Fiber and Sugars: A diet high in fiber (at least 25 grams per day) is beneficial. Limiting added sugars to 25 grams daily can also help in reducing visceral fat, as managing glucose and insulin levels are crucial 3 4.
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    1

    Empowering Menopausal Women

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    2

    Nutrition and Muscle Mass

    00:31:45
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    3

    Gut Health and Menopause

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    4

    Visceral Fat Insights

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    5

    Gut Health Essentials

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    6

    Menopause Nutrition Insights

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• Probiotics and Gut Health: Including probiotics and fermented foods can support gut health, which is important for managing visceral fat and reducing inflammation 5 3.

Supplements

• Creatine: This supplement can support brain health and muscle retention during menopause. A daily intake of 3 to 5 grams is recommended 6.
• Vitamin D: Ensuring adequate vitamin D levels (ideally 60 ng/mL or above) through consistent supplementation can help manage visceral fat and reduce deficiency risks 4.
• Adaptogens: Ashwagandha may aid in stress reduction, which can positively affect body composition by reducing cortisol-driven fat accumulation 6.

Incorporating these strategies may help in effectively managing visceral fat post-menopause. However, individual consultation with healthcare providers is recommended for personalized advice.