Appetite control is one of those topics that’s talked about a lot in weight management circles, but it’s rarely explored through the lens of menopause. Hormones have a huge role in shaping how hungry we feel, how satisfied we get from meals, and even how our bodies respond to exercise. For personal trainers working with midlife and older female clients, understanding these changes isn’t optional. It’s essential.
A 2025 study took an in-depth look into this by examining how high-intensity interval training (HIIT) influences appetite-regulating hormones in both pre- and post-menopausal women. The goal was simple: see if menopause changes the way hunger signals respond to a single, structured workout. This kind of insight can help us adapt programming and nutrition strategies for our clients. It’s also the kind of detail that can be integrated into the way we approach education in areas like nutrition coaching courses, where appetite regulation is part of client success.
The Study in a Nutshell
Researchers recruited 11 post-menopausal women with an average age of 58 and 11 pre-menopausal women with an average age of 44. The pre-menopausal group were all tested during their luteal phase, the part of the cycle where both oestrogen (E2) and progesterone (P4) are at elevated levels.
The exercise protocol was straightforward but intense. It included ten 1-minute treadmill bouts at 90% of maximum heart rate, each followed by a 1-minute passive rest. Blood samples and appetite ratings were taken before exercise, immediately afterwards, then again at 30 and 90 minutes post-session. The researchers measured:
- Acylated ghrelin – the hormone that signals hunger.
- Active GLP-1 – a hormone linked to satiety and meal termination.
- Blood lactate – a byproduct of high-intensity work, thought to be linked to appetite suppression.
- Subjective appetite – measured using visual analogue scales.
Participants also tracked what they ate on the day before and the day of the session to look at changes in energy intake.
What They Found in Post-Menopausal Women
In post-menopausal women, acylated ghrelin was lower after HIIT compared to a no-exercise control session. That means there was some suppression of the hunger signal. However, there were no changes in active GLP-1, no meaningful differences in appetite ratings and no change in total energy intake between the HIIT and control days. Lactate levels did go up after the HIIT session, but the increase was modest compared to what’s been reported in younger populations.
What They Found When Comparing Pre- and Post-Menopausal Women
When the researchers compared the post-menopausal group to the pre-menopausal group, there was a clear difference in how ghrelin responded. The pre-menopausal women had higher ghrelin levels after HIIT, at both 30 and 90 minutes. This points to less suppression of hunger signals. Again, there were no changes in GLP-1, appetite ratings or energy intake between the two groups. Both groups ate more on the day of their training session than on the day before, with an average increase of about 275 kcal. This was partly due to the standardised pre-exercise meal provided as part of the study protocol.
Why Appetite Control Matters During Menopause
Menopause isn’t just a hormonal shift. It’s a stage of life that often brings subtle changes in metabolism, energy requirements and body composition. With oestrogen and progesterone in permanent decline, there can be a reduction in resting metabolic rate and an increased tendency to store fat around the abdomen. Hunger and satiety cues can also feel less predictable.
Without some form of appetite awareness, it becomes easier to drift into a slight but persistent energy surplus. Over months and years, this can translate to noticeable weight gain. For clients who have body composition or health goals, learning to regulate appetite is as important as following a training programme. It also plays a role in reducing the risk of cardiometabolic conditions like type 2 diabetes and cardiovascular disease, which become more common in the post-menopausal years.
How PTs Can Apply This Information
For post-menopausal clients, HIIT might offer a small short-term appetite-suppressing benefit through ghrelin reduction. That’s worth keeping in mind when designing programmes aimed at fat loss or energy balance. It’s not a magic bullet and the effect isn’t huge, but it’s a useful tool in the box.
For pre-menopausal clients in the luteal phase, hunger may actually feel stronger after HIIT. This means nutrition planning becomes even more important. If you know your client’s cycle phase, you can anticipate these shifts and work with them, not against them.
Practical Strategies For Appetite Regulation
In both groups, hormone shifts didn’t change appetite perceptions much, which shows why behavioural and dietary strategies are still essential. Some of the most effective include:
- Prioritising protein at each meal to support satiety and muscle maintenance.
- Including high-fibre foods such as vegetables, fruit, legumes and wholegrains to prolong fullness.
- Staying hydrated to avoid mistaking thirst for hunger.
- Scheduling post-exercise meals or snacks to avoid uncontrolled grazing later in the day.
- Incorporating resistance training to maintain lean mass and metabolic rate.
- Focusing on sleep quality, since disrupted sleep can raise ghrelin and lower leptin, which can increase hunger.
- Encouraging mindful eating to improve recognition of true satiety signals.
- Reducing reliance on ultra-processed foods, which can override normal appetite controls.
Key Takeaways For PTs
Menopause changes the hormonal landscape in ways that influence appetite, but the shifts are nuanced. Post-menopausal women may get some short-term suppression of hunger hormones after HIIT, whereas luteal-phase pre-menopausal women are more likely to see an increase. In both cases, perceived appetite and actual food intake might not reflect those hormonal changes.
The best approach combines training variety, cycle awareness for those still menstruating, and simple but consistent nutrition habits. Appetite control isn’t about restriction, it’s about helping clients understand their hunger patterns so they can make choices that align with their health and fitness goals.
Reference
- Tucker, J.A.L., McCarthy, S.F., Bornath, D.P.D., Cohen, T.R., Medeiros, P.J., & Hazell, T.J. (2025). The appetite-regulatory response to an acute session of high-intensity interval training in pre-menopausal and post-menopausal females. Advanced Exercise and Health Science, 2, 44–54. Click here to review the full research article.
Turn Menopause Science into Client Success
Supporting women through menopause means understanding how changing hormones affect everything from metabolism to hunger cues. In a recent study, post-menopausal women completing a single HIIT session experienced a drop in the hunger hormone ghrelin compared to a no-exercise day, while pre-menopausal women in the luteal phase saw an increase. Appetite ratings didn’t always match hormone changes, and both groups ate around 275 kcal more on training days. Our Exercise & Nutrition for Menopause course gives personal trainers the tools to interpret findings like these and turn them into real-world strategies. You’ll learn how to adapt training, plan nutrition and manage lifestyle factors so your clients can stay strong, energised and confident through this life stage.
Exercise & Nutrition for Menopause Course – Distance Study
Become a Certified HIIT Coach with 170 Ready-to-Use Workouts
High-intensity interval training is one of the most powerful tools in a coach’s toolkit, and now you can master it with our T3 HIIT Coaching course. In a recent study, just one HIIT session at 90% max heart rate lowered the hunger hormone ghrelin by over 9% at 30 minutes post-exercise in post-menopausal women, while also raising lactate, a key player in appetite regulation. These responses show how HIIT can influence both performance and client behaviour beyond the workout itself. On this course, you’ll learn how to design and deliver safe, effective HIIT sessions for groups and individuals, and when you qualify, you’ll also unlock access to over 170 ready-to-use HIIT workout videos to keep your classes fresh and engaging.
T3 High Intensity Interval Training (HIIT) Coaching – Distance Study, In-Person & Live-Virtual
