The Consistency Project Justice for Cortisol: The Real Science on Menopause, Exercise, & Weight Gain
Jan 7, 2026
EC Synkowski, a Certified Nutrition Specialist® and founder of OptimizeMe Nutrition, dives into the science of menopause, exercise, and weight gain. She clarifies menopause phases and dispels myths about training intensity for women. Synkowski reframes cortisol as a helpful hormone and discusses how hormonal changes influence symptoms more than weight directly. She highlights the need for flexible lifestyle adjustments, the importance of sleep hygiene, and practical nutrition tips to support health during this transition.
AI Snips
Chapters
Transcript
Episode notes
Menopause Is A Phase Not A Day
- Menopause is a single date but people mean the symptomatic multi-year phase around it.
- Symptoms vary widely in timing and severity, making individual experiences very different.
Keep Training, Scale By Readiness
- Don't avoid whole categories of exercise solely because of menopause or age.
- Prioritize consistency and include strength plus cardiovascular work for long-term health.
Scale Sessions To Daily Readiness
- Gauge an individual's daily readiness for training and scale sessions accordingly.
- Choose achievable intensity that aligns with sleep, symptoms, and recovery that day.