A viral TikTok video has sparked widespread interest by offering practical advice to help women navigate the challenges of menopause more effectively. Weight loss coach Petra Genco, who boasts nearly a million followers on the social media platform, shared a video that has garnered thousands of views, likes, and comments, providing a four-step plan to transform health in just four months.
The Menopause Landscape in the UK
Menopause typically occurs between the ages of 45 and 55, with the average age in the UK around 51. This means many women are experiencing significant hormonal changes during midlife. According to parliamentary research, approximately one in three British women, equating to roughly 13 million individuals, are currently perimenopausal or menopausal. This phase brings substantial physical and emotional shifts due to declining hormones, including symptoms like irregular periods, hot flushes, night sweats, and mood swings.
Petra Genco's Four-Step Health Plan
In her video, Petra Genco emphasized that following these four steps can lead to noticeable improvements. "If you do these four things for the next four months, you will be slimmer, fitter and healthier than the average menopausal woman today — and it’ll be just in time for summer," she stated. She added, "The average woman our age right now is not lean, not fit, and not healthy. And that’s not a judgement, it’s just the reality of modern day life."
Step One: Increase Physical Activity
Petra recommends starting with walking, noting that most women average around 2,000 steps daily and should aim for at least 5,000. "Walking is the easiest place to begin," she explained. The NHS advises adults to engage in at least 150 minutes of moderate-intensity activity each week, such as brisk walking. Regular walking has been shown to reduce the risk of heart disease and enhance mental wellbeing, according to the British Heart Foundation. However, Sport England’s Active Lives Survey reveals that around 34% of adults in England do not meet recommended activity guidelines.
Step Two: Incorporate Strength Training
Petra advocates for lifting weights three times a week, highlighting that "strength training protects your bones, your muscles, and it speeds up your metabolism. You don’t need hours — just consistency." The NHS recommends strength exercises on at least two days weekly, which becomes crucial during and after menopause as declining oestrogen levels can accelerate bone loss. The Royal Osteoporosis Society warns that women may lose up to 20% of their bone density in the five to seven years following menopause.
Step Three: Adopt a Balanced Diet
Petra advises focusing on "protein-rich meals with vegetables and salads and a bit of fruit" while reducing processed carbohydrates and sugary foods. The British Nutrition Foundation underscores that protein is essential for maintaining muscle mass with age, whereas excess free sugars are linked to weight gain and an increased risk of type 2 diabetes.
Step Four: Prioritize Sleep
Addressing common sleep issues, Petra claims "the average woman gets about five to six broken hours a night," often due to night sweats and anxiety. The NHS recommends adults aim for seven to nine hours of sleep nightly. Research from the Sleep Foundation indicates that poor sleep is associated with weight gain and reduced metabolic health.
Conclusion and Final Advice
Petra’s final message is straightforward: "Don’t aim for perfect. Just do the best you can consistently." By implementing these four steps—increasing activity, strength training, eating balanced meals, and prioritizing sleep—women can better manage menopause symptoms and work towards a slimmer, healthier lifestyle. This advice comes at a time when millions are seeking ways to ease the transition through this natural life stage.
