10 Foods to Avoid in Menopause (and Why Strength Training Is Essential)
Navigating Menopause: Why What You Eat—and How You Move—Matters More Than Ever After 40
Menopause isn’t just a chapter—it’s a turning point. For many women, it feels like a silent shift where everything that once worked… just doesn’t. Suddenly, the strategies that helped you stay fit in your 30s stop producing results. The weight won’t budge, sleep gets disrupted, joint pain creeps in, and your energy starts dipping in the afternoons no matter how many coffees you down. If you’re in your 40s or 50s and starting to feel “off” but can’t quite explain why—this could be the beginning of peri-menopause or menopause.
And you’re not alone. At AB Fitness Personal Training, we’ve helped hundreds of women across Long Island—from East Meadow to Massapequa, Oyster Bay to Wantagh—navigate this transition with strength and confidence. The good news? You’re not broken. Your body just has different needs now. The rules have changed, and it’s time to adjust the game plan.
Hormonal changes during menopause affect everything from your metabolism to muscle mass, fat storage, sleep quality, and even mood regulation. Estrogen, once a powerful ally, starts to decline. This can lead to insulin resistance, increased belly fat, and slower recovery from stress and workouts. Combine this with life stress, family obligations, and less time for self-care, and it’s no wonder so many women feel like their body is working against them.
But here’s the truth: your body still wants to feel great—it just needs a smarter, more tailored approach. That’s where your nutrition and training habits become the key levers to pull.
Let’s start with food. It’s one of the easiest and most impactful places to begin. But not with crash diets or extreme restrictions. In fact, most women we work with have already tried everything: low-carb, no-carb, keto, fasting, gluten-free, vegan—you name it. The problem isn’t a lack of effort—it’s that most plans aren’t built with women in menopause in mind.
That’s why we created this guide. Because what you avoid eating is just as important as what you do eat. During menopause, your body becomes more sensitive to certain foods that increase inflammation, spike blood sugar, or cause water retention. Eating these regularly can worsen symptoms like hot flashes, brain fog, mood swings, and poor sleep.
This guide outlines 10 foods that tend to make menopause symptoms worse. And we’re not just giving you a “don’t list”—we’re explaining why these foods matter and what to look for instead. From common offenders like added sugars and refined carbs to sneaky ingredients in health-marketed snacks, we break it down step-by-step so you can make better decisions without second-guessing everything.
But nutrition alone isn’t enough.
If there’s one thing we wish more women knew about thriving in menopause, it’s this: strength training is not optional—it’s essential.
The real secret weapon to looking and feeling better after 40 isn’t hours of cardio or cutting out all your favorite foods. It’s building muscle. And no, we’re not talking about bulking up or turning into a bodybuilder. We’re talking about preserving and rebuilding the lean muscle tissue your body is rapidly losing each year after 40.
Strength training boosts your metabolism, improves insulin sensitivity, protects your joints, strengthens your bones, and helps you maintain a healthy weight—without living in a calorie deficit. It makes your body more efficient, and it trains your nervous system to move better, feel better, and function better. That’s why at AB Fitness Personal Training, every one of our clients over 40 starts with a strength-focused program—designed to work around injuries, build confidence, and actually fit your life.
Our approach is simple but powerful: no random workouts, no fluff. Just 30-minute sessions tailored to your body, your limitations, and your goals. Whether you’re dealing with hot flashes or haven’t worked out in a decade, our team walks with you every step of the way. We’ve helped women with bad knees, sore backs, menopausal weight gain, and complete beginners achieve incredible results without wasting hours in the gym or giving up their favorite foods.
So if you’ve been wondering why your body isn’t responding the way it used to—or if you’ve been told to “just eat less and move more”—this guide is for you. Let’s walk through the foods that might be getting in your way… and what you can do instead to take back control.
And remember, if you want help figuring this out in a way that fits your busy schedule, we’re just one tour away. AB Fitness Personal Training has locations in East Meadow, Massapequa, and Oyster Bay—serving clients across Long Island who want to look better, feel stronger, and live healthier without the guesswork.
10 Foods to Avoid During Menopause
If you’re looking for the best foods to avoid during menopause in order to feel better, reduce symptoms, and finally start losing weight, this guide is for you.
1. Regular Bread
These high-glycemic carbs spike blood sugar, increase cravings, and lead to fat gain, especially around the belly. Swap for a high-fiber bread like 647 bread. 647 bread tastes just like the regular stuff, but it’s packed with fiber and protein to keep you full longer — and keep cravings down.
2. Ice Cream
High in sugar and saturated fat, it can worsen hot flashes and promote inflammation. A better alternative? Greek yogurt with berries for sweetness and protein. Or even better purchase a ninja creami and make your own protein ice cream.
3. Alcohol (Especially Beer)
Besides empty calories, alcohol disrupts sleep, aggravates hot flashes, and makes fat loss harder because your body has to break down the alcohol so it stops burning fat to do that. Opt for more clear alcohol or those low calorie spiked drinks.
4. Processed High-Fat Lunch Meats
Think deli bologna, salami and ham. High in sodium and preservatives, they lead to bloating and water retention. Also any store bought tuna or chicken salad. Yeah you know the ones loaded with mayo. They’re usually drowning in mayo and added fats, which make them calorie bombs in disguise. Stick to fresh grilled chicken or lean turkey breast.
5. Soda and Fruit Juices or Drinks
Soda, fruit juices, and those fancy coffee drinks are just sugar in disguise. Even ‘healthy’ juices spike insulin and slow fat loss. Skip the liquid calories — like Mary, one of our clients, who lost 30 pounds just by cutting them out.
6. Trail mixes
Often marketed as “healthy,” many are loaded with added sugar and very little protein or fiber. Instead they contain way to many calories per serving use. We use them with clients who are looking to gain weight. For women navigating menopause, they’re a calorie trap.
7. Frozen Dinners (Even the “Healthy” Ones)
Most are high in sodium and low in nutrients. Cooking at home with simple ingredients is almost always better.
8. Regular Potato Chips
These combine fat and salt for a perfect storm of bloating and poor appetite control. Try air-popped popcorn or baked chips instead.
9. Flavored Coffees
Full of added sugars and artificial ingredients. Stick with unsweetened almond milk or a splash of real half & half in your basic coffee.
10. Muffins and Breakfast Pastries
First of all these arent and should never even be considered a meal. They are calorie bombs loaded with carbs and fat. They may seem harmless but have little to no protein or fiber. A better breakfast? Eggs, egg whites, and toast or oats. They’re basically dessert disguised as breakfast all carbs, fat, and sugar with zero staying power.
Why Strength Training Is a Game-Changer for Women in Peri- and Menopause
Here’s the part no one tells you: menopause isn’t just about losing estrogen. It’s also about losing muscle.
Starting in your 40s—and especially during peri- and menopause—your body naturally begins to lose muscle mass. This decline is one of the biggest reasons women feel weaker, gain weight more easily, and struggle with stubborn belly fat during this time.
But here’s the solution: strength training.
Strength training is the most effective, proven method to preserve and rebuild muscle, which directly boosts your metabolism. Muscle burns more calories at rest than fat. That means the more lean muscle you have, the easier it is to maintain (or lose) weight—even if your hormones are working against you.
More muscle = better metabolism = more control over your body.
It doesn’t stop there. Strength training also improves bone density (critical as estrogen drops), reduces joint pain, improves posture, and helps prevent injury. Most importantly? It gives you confidence. Confidence to lift your suitcase, play with your grandkids, and feel like yourself again.
At AB Fitness, we’ve designed our entire approach around helping women 40+ train smarter, not harder. No long hours at the gym. No grueling boot camps. Just 30-minute strength-based sessions with expert coaches who know how to modify every move to protect your joints, work around past injuries, and help you get stronger in real life.
If you’ve tried cardio classes, beach body videos, or random YouTube workouts and felt frustrated by the lack of results—this is why. Those options don’t prioritize muscle. And if you want to feel good in your body through menopause and beyond, muscle is the magic.
The best part? You don’t have to do it alone. With expert guidance and just 2–3 sessions per week, we’ve helped hundreds of Long Island women go from feeling stuck and sluggish…to energized, leaner, and more confident than they’ve felt in years.
Final Thoughts
Your Next Steps: Real Solutions for Real Women Navigating Menopause
If you’ve made it this far, you’re not just casually browsing—you’re actively seeking solutions. That alone puts you ahead of the curve.
Menopause and perimenopause aren’t just phases you “get through”—they’re opportunities to step into a stronger version of yourself. Yes, the symptoms can be frustrating. Yes, your body feels different than it used to. But that doesn’t mean your best days are behind you. With the right tools, the right support, and a little guidance, you can feel strong, confident, and in control again.
Here are your next action items to start turning the tide:
1. Audit Your Current Diet
Take a few minutes today to review what you’ve been eating over the past week. Not from a place of guilt—but from curiosity. Are you unintentionally leaning on high-sugar snacks? Are processed carbs sneaking into every meal? Are you skipping protein at breakfast? Awareness is your first win. Use the list of foods to avoid in this article as a framework—not a punishment list—and find small swaps you can make this week.
2. Start Strength Training—Now
You don’t need to lift like a powerlifter, but you do need resistance. Strength training 2–3 times per week is the fastest, most effective way to improve your metabolism, protect your bones, and keep fat gain in check. If you’re not sure where to start—or you’re dealing with joint pain or past injuries—this is where expert coaching makes all the difference.
At AB Fitness Personal Training, we work with women 40+ every single day. Our coaches understand the demands of this phase of life and know how to customize your workouts to your level and comfort. With just 30-minute sessions, we’ve helped hundreds of local women across Long Island (from East Meadow to Oyster Bay and beyond) get stronger without wasting time or energy.
3. Dial in Your Protein
If there’s one nutrition upgrade that makes the biggest difference during menopause, it’s protein intake. Aim to include a protein source in every meal—chicken, turkey, eggs, Greek yogurt, whey, tofu, even lean beef or salmon. Protein helps preserve muscle, keeps you fuller longer, and supports hormone health. If you’re unsure how much you need, that’s exactly what we help clients figure out during their sessions.
4. Stop Trying to Do It Alone
Menopause is not the time to white-knuckle your way through fitness or guess your way through macros. You deserve guidance. You deserve support. You deserve a program that actually works for your body right now—not the one you had in your 20s. If you’ve been struggling with weight gain, fatigue, or stubborn belly fat, it’s not your fault. You just need a plan built for this season.
Ready to Get Started?
AB Fitness is only 5 minutes from Locust Valley. And your first step is easy:
👉 Book a Tour:
Your tour is a 40–60 minute private visit where we’ll learn about your goals, walk you through the space, and show you how our program works—no pressure, no hard sales.
📍 AB Fitness Oyster Bay:
5 Shore Ave, Oyster Bay, NY 11771
📞 Call or text: 516-303-9157
💻 Book your tour now: www.abfitnesstrainer.com/tour
Still unsure?
Here’s a quick video from our owner Anthony explaining exactly what AB Fitness is all about:
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