When we think about menopause in the fitness space, we often focus on the physical. There’s weight gain to consider, changes in body composition, the battle to maintain strength and bone density. But what if we’re missing something just as important. Something that could be affecting a client’s consistency, energy and mindset?
That something is brain health.
A growing body of research is revealing how menopause affects not just the body but also the brain. And this is in ways that can influence how a woman shows up to training, how she responds to feedback and how she feels about herself. As trainers, we’re not expected to be psychologists. But we are in a unique position of trust. Understanding what might be going on behind the scenes can make all the difference in how we support our clients during this transition.
What’s Really Going On?
During perimenopause and menopause, oestrogen levels fluctuate and eventually decline. Oestrogen isn’t just about reproduction, it’s also deeply involved in brain function. It supports memory, helps regulate sleep, influences neurotransmitters like serotonin and dopamine, and plays a role in maintaining emotional steadiness. When oestrogen levels drop, it can lead to a range of psychological challenges. These might show up as forgetfulness, low energy, difficulty focusing, disrupted sleep or a general sense of being “not quite right”.
The Role of Neuroinflammation
A recent 2025 study by Bernier and colleagues, published in Nutrients, offers some vital insight into what’s really happening. The researchers looked at how nutrition, menopause and brain health are connected through something called neuroinflammation, which is a type of low-grade, chronic inflammation that affects the brain.
They found that during menopause, this kind of inflammation can become more prominent, especially when paired with certain lifestyle factors. For example, stress, poor sleep and common dietary shifts toward processed or sugary foods can all contribute to this state. This isn’t just a theory, it’s a biological loop. Fatigue and sleep disruption can increase cravings for high-glycaemic comfort foods. These foods then drive up inflammation. That inflammation, in turn, can worsen psychological symptoms, sleep quality and even cognitive clarity. It’s a cycle that many women feel stuck in without knowing why.
What Does This Mean for Us as Personal Trainers?
From the outside, a client might seem like she’s just lost a bit of motivation. Maybe she’s skipping sessions or not pushing herself as much. Maybe she’s more sensitive to feedback or struggling with focus and coordination. It’s easy to interpret that as a lack of effort or commitment.
But this study reminds us that there could be much more going on beneath the surface. Neuroinflammation can impact everything from mood and memory to energy levels and how the brain processes stress. And during menopause, the brain becomes especially sensitive to these influences.
By recognising that, we’re in a better position to respond with empathy rather than frustration. It could mean being more flexible with programming. Maybe offering more de-load weeks. Checking in about sleep and energy without judgement. Or just being willing to hear, “I’m not quite myself today,” and accepting that without pressing for more.
Can We Help Break the Cycle?
Yes! And the best part is, the very things trainers are already great at can be part of the solution.
First up: exercise. The study highlights how regular physical activity can help reduce systemic and brain-specific inflammation. It’s also well-documented that exercise improves sleep quality and supports neurotransmitter function, both of which are crucial during the menopausal transition.
Then there’s nutrition. While trainers shouldn’t go beyond their scope of practice, we can still encourage anti-inflammatory dietary patterns. That means supporting clients to favour more whole foods, fewer processed carbs and sugars, and an increase in fibre, omega-3s and antioxidants. These dietary changes can help reduce inflammation, support gut health, which plays a key role in the gut–brain axis, and improve psychological wellbeing. If you’d like to deepen your understanding in this area and offer even better support, the Exercise & Nutrition for Menopause course is a great resource. It’s designed for fitness professionals who want to feel confident working with clients during this phase of life.
Sleep, too, plays a massive role. Poor sleep has been shown to increase inflammatory markers like CRP and IL-6, and women going through menopause are more likely to experience sleep disturbances. Encouraging good sleep habits, helping clients understand how exercise timing affects rest and simply reinforcing the importance of recovery can all make a difference.
In Summary
Understanding the connection between menopause, neuroinflammation and brain health gives you a powerful new lens through which to support your clients. With compassion, flexibility and a bit of education, you can help women navigate this phase with strength, both physical and mental.
Training isn’t just about bodies. It’s about the whole person. And when that person is going through one of the most transformative phases of her life, your role becomes even more valuable.
Reference
Bernier, V., Chatelan, A., Point, C., & Strauss, M. (2025). Nutrition and Neuroinflammation: Are Middle-Aged Women in the Red Zone? Nutrients, 17(10), 1607. Click here to review the full research article.
Help Your Clients Feel Better with Evidence-Based Menopause Support
Women are twice as likely as men to develop Alzheimer’s disease and significantly more likely to experience major depressive disorder, particularly during midlife hormonal transitions. According to a 2025 study published in Nutrients, around 36.6% of women experience psychological challenges such as low mood during perimenopause, while over 60% report disrupted sleep. These changes are closely linked to increased inflammation, poor dietary patterns and declining oestrogen levels. The Exercise & Nutrition for Menopause course gives fitness professionals the knowledge and tools to support clients through this crucial life stage. You’ll learn how to programme exercise safely and effectively and explore the powerful role nutrition plays in managing symptoms, supporting brain health and improving quality of life.
Exercise & Nutrition for Menopause Course – Distance Study
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If you’re passionate about women’s health and ready to start your career as a personal trainer, the Women’s Health & Exercise Specialist and Master Diplomas™ are the perfect fit. These comprehensive programmes include everything you need to qualify as a personal trainer while diving deeper into the specific needs of female clients, from menstrual cycle awareness to pregnancy, menopause and beyond. Whether your goal is to work with women in midlife, new mums, or those navigating hormonal transitions, you’ll graduate with the skills and confidence to make a real impact.
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