UNC expert says perimenopause is a chance to build strength and health

Abbie Smith-Ryan, PhD, says perimenopause can be a window to improve long-term health with resistance training, better nutrition and consistent movement. Her advice centers on preserving muscle, avoiding chronic underfueling and prioritizing protein and fiber.

Why it matters: - Perimenopause can affect energy, sleep, body composition, strength and metabolism. - Abbie Smith-Ryan, PhD, says women can use this transition to build habits that support health well beyond menopause. - The approach focuses on muscle, nutrition and consistency, not extreme routines or restriction.

What happened: - Smith-Ryan, a researcher in exercise physiology, body composition and women’s health, shared her guidance during a recent UNC Nutrition Research Institute Appetite for Life presentation. - She described perimenopause as a "window of opportunity" for exercise, nutrition and other lifestyle choices. - The presentation came from the UNC Nutrition Research Institute in Kannapolis, North Carolina.

The details: - Perimenopause often begins in the early 40s, but symptoms can start in the late 30s. - Hormonal fluctuations during the transition can coincide with changes in muscle, body composition, metabolism, bone health, sleep, mood and other health markers. - Smith-Ryan recommends resistance training as a core strategy to protect muscle and support mobility, independence and metabolic health. - Smith-Ryan said, "Consistency beats complexity." - Resistance bands, dumbbells, body-weight exercises and other forms of resistance can all be effective. - Even one strength session per week can help someone who currently does no resistance training. - In a recent six-week study of high-intensity resistance training in perimenopausal women, participants trained twice a week for about 30 minutes and saw significant strength gains. - Researchers also observed improvements in muscle quality and early positive changes in bone. - Aerobic exercise still matters, including walking, cardio, intervals and short bouts of movement across the day. - Smith-Ryan said, "You don’t have to have two hours a day." - She encourages women to match exercise type and intensity to their own health and goals. - On nutrition, Smith-Ryan warns that the familiar "eat less, move more" approach can backfire during perimenopause and may lower metabolism. - She recommends improving diet quality and making sure the body gets enough fuel. - Her food pattern is plant-forward and includes vegetables, fruits, beans, legumes, whole grains, high-quality proteins and healthy fats, while limiting highly processed foods. - Smith-Ryan says women should aim for about 30 grams of protein at a meal and spread protein intake through the day, starting with breakfast. - Greek yogurt, protein-rich snacks, small meals and protein shakes can help women hit protein targets. - She recommends at least 25 to 30 grams of fiber a day. - Foods that can raise fiber intake include vegetables, fruits, beans, legumes, whole grains, nuts, seeds and chia seeds. - Fiber supports digestive health, satiety and cardiovascular health. - Smith-Ryan also highlights staying hydrated as part of a realistic daily routine.

Between the lines: - The message is less about perfection and more about sustainable habits. - Smith-Ryan’s framing suggests perimenopause is a moment to intervene early on muscle loss, metabolic slowdown and other age-related changes. - The emphasis on short, repeatable workouts and practical food choices makes the advice more accessible for women with limited time.

What's next: - Smith-Ryan encourages women to start with realistic changes they can maintain over time. - Her baseline priorities are regular movement, resistance training, cardio when appropriate, high-quality foods, enough protein, more vegetables and fiber, and hydration. - The full Appetite for Life presentation is available at watch the full presentation. - The UNC Nutrition Research Institute says the talk also covers exercise, nutrition, sleep and navigating perimenopause.