Group Coaching Session – June Notes

This Month’s Focus: Nutrition and Menopause

Each month, we will be hosting a group coaching session within our Facebook Group and posting the notes here for your reference. We’d love for you to come and check out the group!

Question 1: Are Nutrients Affected by Cooking or Freezing?

“Do nutrients, vitamins, minerals or proteins change when food is cooked or frozen? For example, is a cooked apple as nutritious as a raw one? Is frozen fish as good as fresh?”

Fresh vs Frozen Vegetables and Fruit

• Whether fresh or frozen is “better” depends largely on how fresh your produce actually is.
• In Australia, vegetables often travel long distances before reaching us — and then might sit in the fridge for another week, meaning some nutrients are lost over time.
• Frozen vegetables, on the other hand, are usually snap-frozen soon after picking, locking in their nutrients.
• Research shows that in two-thirds of cases, frozen fruit and vegetables contained more antioxidants (like vitamin C, polyphenols, beta carotene and lutein) than fresh varieties stored in the fridge for three days.
• Freezing does not affect fibre content, so you’ll still get all the gut-friendly benefits.
• Most frozen produce will keep well for 8–10 months in the freezer.

Best Cooking Methods

• Nutrient retention depends more on how you cook than whether it’s fresh or frozen.
• Use as little water as possible and cook for short periods — steaming or baking are best.
• A great strategy is to eat fresh produce earlier in the week and frozen produce later, helping reduce food waste.

Frozen Fish vs Fresh Fish

• Studies show frozen fish can be just as nutritious as fresh — especially when it’s frozen shortly after being caught.
• Fresh, local fish is wonderful when available, but frozen options are still a great choice and can last 4–6 months in the freezer.

✅ The takeaway: Eat enough of the good stuff, in any form. Less than 10% of Australians meet the recommended vegetable intake, so variety matters more than perfection.

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Question 2: Menopause and Weight Gain

What’s Happening During Menopause

Menopause marks the end of a woman’s reproductive years and is accompanied by a significant drop in oestrogen and progesterone.

• Low oestrogen levels are linked to increased body fat, particularly visceral fat (around the abdomen).
• Oestrogen is critical for muscle mass and bone mineral density, both of which decline after menopause.
• A small reduction in resting metabolic rate (RMR) may occur, but it’s minimal.
• Some theories suggest body fat increases to help convert testosterone into oestrogen, while lower oestrogen may also reduce insulin sensitivity, leading to mild insulin resistance.

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What Can Be Done?

Hormone Replacement Therapy (HRT)

• Shown to offset most of the metabolic changes associated with menopause.
• Short-term use in younger women is considered safe, though long-term use may slightly increase breast cancer risk.

Soy Protein

• For women not using HRT, soy protein supplementation may help improve fat metabolism.
• While its effects are milder than HRT, it may still offer benefits.

Nutrition and Training

• Energy balance remains key — a small calorie deficit will support fat loss.
• Heavy strength training (3x/week at 70–80% of your 1RM) helps maintain muscle and bone density.
• Aerobic training aids in reducing visceral fat; consuming 100–200mg caffeine before aerobic exercise may enhance fat mobilisation.
• Aim for 1.5g protein per kg body weight daily, with moderate carbs (35–40% of total calories) and moderate fats (30–35%).

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Practical Takeaways

✅ Eat slightly less to create a consistent calorie deficit.
✅ Move your body most days — combining strength and aerobic exercise.
✅ Prioritise protein at each main meal and at least one snack.
✅ Reduce carbohydrate portions if needed.
✅ If not using HRT, consider adding soy foods or a soy protein supplement to mimic mild oestrogen effects.