Subtitle: Coach Netra shares the “must do’s for women to thrive during and post menopause
Menopause is a significant milestone in a woman’s life, yet it remains a topic that is often misunderstood and underserved. In an exclusive interview with RedX Magazine, fitness expert Jay Lopez sat down with Coach Anetra, also known as Coach Netra, to discuss the realities of menopause, the misconceptions surrounding it, and the best strategies to stay strong and healthy through this transition.
Understanding Menopause
Coach Netra, a certified menopause coaching specialist with over 20 years of experience, explains, “Menopause is literally the moment when you have surpassed 12 months with no cycle. But the transition starts much earlier, and many women don’t even realize they’re in perimenopause until symptoms hit.”
Misconceptions abound, especially when it comes to hysterectomies. “Women who’ve had partial hysterectomies often assume they’re in menopause, but that’s not always the case. Only when the ovaries are removed does menopause begin immediately,” she clarifies.
Weight Management and Menopause
Weight gain is one of the biggest concerns women face during menopause, but Netra urges women to look beyond hormonal shifts. “Most of menopausal weight gain is within five to ten pounds. The real culprit? Lifestyle changes,” she says. Reduced activity, stress, and poor eating habits all contribute to weight fluctuations, but they aren’t inevitable.
Key Takeaways for Weight Management:
- Increase Protein Intake: “Most women don’t eat enough protein, and that’s a big mistake. Start with 1.6 times your body weight in kilograms,” Netra advises.
- Prioritize Fiber: “Fiber is your best friend. It keeps you regular, supports cholesterol levels, and helps manage blood sugar spikes.”
- Avoid Starvation Diets: “Starving yourself is the worst thing you can do. It leads to fatigue and actually worsens symptoms.”
- Limit Excessive Cardio: “Stop running yourself into exhaustion. Strength training is the real game-changer for maintaining muscle and metabolism.”
Building a Positive Relationship with Nutrition
Many women associate healthy eating with deprivation, but Netra is on a mission to change that. “Most of my clients come in thinking they have to cut out everything they love. That’s just not true. We build their meal plan around what they enjoy, making small adjustments that add up.”
She emphasizes that added sugar—not naturally sweet foods—should be the real target. “You don’t have to give up fruit or your morning coffee. But if you’re drinking sugary lattes every day, that’s where we make the shift.”
Why You Shouldn’t Wait to Prioritize Health
For women hesitant to make changes, Netra offers a stark warning: “If you wait, the consequences can be serious. Between 45 and 55, we see skyrocketing cholesterol, insulin resistance, and muscle loss. It’s not just about looking good—it’s about long-term health.”
Steering Clear of Trendy Diets
Social media is full of diet fads, but Netra is firm in her stance: “Trendy diets are for people who can recover quickly. At this stage of life, we need consistency, not quick fixes.”
Rapid weight loss can lead to rapid regain, often worse than before. “You lose fast, you gain fast. And when the weight comes back, it’s usually more fat and less muscle—making everything harder in the long run.”
Non-Negotiable Habits for Long-Term Success
From her years of working with women over 60, Netra has pinpointed the habits that define lasting health:
- Daily Movement: “Exercise is non-negotiable. It doesn’t have to be extreme, but you have to move every day.”
- Structured Eating Patterns: “Skipping meals leads to crashes and cravings. My most successful clients eat balanced meals consistently.”
- Prioritizing Sleep: “Poor sleep makes everything worse—your mood, metabolism, cravings. Fix your sleep, and everything else becomes easier.”
- Managing Stress Effectively: “Women who age well don’t hold onto stress. Whether it’s therapy, journaling, or meditation—find what works and stick with it.”
Final Words of Advice
For those looking to make 2025 their best year yet, Netra keeps it simple: “The people who struggle the most are the ones who overcomplicate things. Take action, stay consistent, and stop waiting for the ‘perfect’ time—because it doesn’t exist.”
Menopause isn’t the end—it’s a new beginning. And with the right approach, it can be your strongest, healthiest chapter yet.