Menopause Changed Your Gut. 5 Things to Do About It.

Summary

Dr. Will Bulsiewicz explains that menopause-related changes in estrogen can affect the gut: the gut barrier may become less resilient, microbiome diversity may decline, and inflammation may increase. Gut bacteria—collectively described as the estrobolome—can also help recycle estrogen that the liver sends to the intestines. He argues that supporting gut health may therefore be one way to support well-being during perimenopause and menopause.

Five strategies discussed

• Eat soy daily: Aim for one serving, such as edamame, tofu, tempeh, or soy milk. Bulsiewicz says soy isoflavones may help reduce hot-flash frequency and cites research that did not find a higher breast cancer recurrence rate among women who ate soy.
• Add ground flaxseed: Have about 2 tablespoons daily. He recommends ground rather than whole seeds, since whole seeds may pass through undigested. Flax provides fiber, and gut bacteria convert its lignans into active compounds.
• Aim for 30 different plants each week: Count unique fruits, vegetables, whole grains, seeds, nuts, legumes, herbs, and spices—not servings. He suggests adding about one new plant a day and including a serving of fermented food daily, such as yogurt, kefir, sauerkraut, or kimchi.
• Get enough protein: He gives a general midlife target of 1.2–1.6 grams per kilogram of body weight daily, adjusted for activity level. A practical goal he suggests is 25–30 grams at each of three meals, including breakfast. Examples of protein sources include lentils, tofu, hemp seeds, and peanut butter.
• Do resistance training twice a week: He recommends two 30-minute sessions, aiming for 8–12 repetitions per exercise. Options include squats, lunges, push-ups, and dumbbell exercises. He also suggests including an impact exercise such as heel drops; beginners should have someone supervise them at first.

He emphasizes that these are steps viewers can begin that week. He also promotes his six-week Anti-Inflammatory Masterclass.

Presenters and sources mentioned

• Presenter: Dr. Will Bulsiewicz
• A study of approximately 2,300 people comparing gut microbiome patterns before and after menopause
• A meta-analysis of randomized trials on soy isoflavones and hot flashes
• A meta-analysis involving roughly 40,000 women with breast cancer on soy consumption and recurrence
• The American Gut Project
• A Stanford fermented-food study led by Professor Christopher Gardner
• The LIFT-MORE trial of resistance and impact training in postmenopausal women
• Dr. Bulsiewicz’s book Fiber Fueled