When what used to work stops working, you need a plan built for your physiology.

Because your hormonal physiology has fundamentally changed. Estrogen, progesterone, and testosterone shifts alter metabolic rate, fat distribution, insulin sensitivity, sleep, and recovery — which is why so much weight settles as stubborn menopause belly fat. The plan that worked in your 30s often makes things actively worse. The fix is a strategy built for the body you have now.

No — but it is the default if nothing changes. Most women gain 10–30 lbs across the transition because their body has changed and their strategy hasn’t. With strength training, protein-forward nutrition, sleep and stress work, and appropriate medical support, that trajectory can be reversed.

Yes. HRT can make some things easier (sleep, mood, hot flashes), but it is not required for weight loss. Our program works whether you’re on HRT, not on HRT, or undecided. The fundamentals — strength training, protein, sleep, stress — work in all scenarios.

That’s a decision for you and your physician, not us. We don’t prescribe HRT. What we will tell you: HRT alone does not produce significant weight loss for most women, but the symptom relief it provides often makes the behavioural work much more sustainable.

Three reasons. It fights sarcopenia — the accelerated muscle loss that starts at menopause and undermines metabolic rate, insulin sensitivity, and bone density. It improves how your body handles carbohydrates. And it protects bone density, critical post-menopause when osteoporosis risk rises sharply.

Most clients aim for roughly 1 gram of protein per pound of lean body mass per day — for a 150-pound woman, typically 110–130 grams daily. That’s significantly more than most women are eating, and almost always the first thing your Registered Dietitian adjusts.

Yes — and we’d actively recommend it. GLP-1 weight loss without strength training and adequate protein leads to disproportionate muscle and bone loss, especially in menopause. Pairing your medication with menopause-aware strength and nutrition protects muscle and bone while you lose fat. For coaching built around GLP-1, see our Online GLP-1 Coaching Winnipeg page.

Often yes — and often from multiple categories of your plan because GFIT’s team includes RD, RSW, OT, Psychologist, ND & Clinical Counsellor, each typically a separate billable line in extended health. We also work with NIHB, VAC & CAF. We check your specific coverage for free on your discovery call.

Your weekly relationship is with one of our menopause coaches — they know your week, your training, your sleep, your symptoms. Each month, you also meet 1:1 with the registered professionals whose disciplines matter for your situation. The coach is your continuous thread; the registered professionals are the clinical depth — and the monthly sessions are typically what insurance reimburses.

Most of our Winnipeg and Manitoba clients notice changes in energy, sleep, and strength within the first 3–4 weeks. Visible body-composition changes typically begin around 6–8 weeks and accelerate from there. That’s the right pace for this life stage — sustainable change is the goal.

GFIT’s perimenopause and menopause coaching is fully online, so we work with women across Winnipeg and all of Manitoba — no commute, no clinic waitlist. Your weekly coaching and monthly registered-professional sessions all happen online, which makes the program easy to fit around work and family.