If you are struggling with exercise motivation after menopause or you’ve been trying tirelessly to motivate a friend or client… this episode is for you.

It’s not you—it’s your neurotransmitters.

There’s less motivation to exercise which may be associated with negative feelings from past experience or discomfort. There’s more motivation to eat more to create pleasure because there isn’t as an acute discomfort and in some cases it’s perceived that eating or overeating provides some pleasure.

The Science of Feel-Good Hormones

• Deep dive into dopamine, serotonin, oxytocin, and BDNF (brain-derived neurotrophic factor).
• Each influences motivation, mood, and memory.
• Movement, sunlight, and connection (socializing, hugging, petting animals) increase these naturally.

Reduced Dopamine Impacts Motivation

• Reduction in dopamine receptors leads to reduced physical activity.
• Without the mental reward, the brain loses incentive to repeat behaviors like exercise.
• There’s a link between reduced dopamine/serotonin and overeating.

Exercise can increase dopamine receptors in animal studies. In humans, there doesn’t seem to be much research about exercise increasing dopamine receptors. However, a decreased dopamine and serotonin response also occurs in response to food consumption, which some scientists believe may be the driving force to eating more to get the desired feelings. 

So, there’s less motivation to exercise which may be associated with negative feelings from past experience or discomfort and there’s more motivation to eat more to create pleasure because there isn’t as an acute discomfort and in some cases it’s perceived that eating or overeating provides some pleasure.

Why Can’t I Get Motivated to Exercise After Menopause?

A decline in estrogen impacts the availability of dopamine receptors. Dopamine controls motivation and reward. The signaling is altered. 

Exercise can increase neurotransmitters like dopamine and oxytocin. I’ll suggest ways we can also increase serotonin, another neurotransmitter related to mood. 

Do the enjoyable amount. Do the enjoyable intensity. That’s the path to supporting the brain rewards that will make you want to repeat it. 

People start exercising all the time. Some continue and some don’t. 
Why? 
Too much too soon isn’t just about injury. It’s about your brain’s response. 

Protein, Muscle, and Motivation

• Muscle and protein intake affect brain and body health.
• Protein supports muscle mass → supports metabolism → improves mood and energy.
  

The Secret to Motivation

• Motivation ≠ willpower.
• “It’s about commitment.” Once committed, motivation becomes a byproduct.
• Discomfort at the start (low confidence, physical pain, embarrassment) is normal—stick through it until it feels good again.
• Motivation increases when you understand and believe in your plan.

Defining Your “Cry Why”

• Beyond “knowing your why”—find your cry why: the deep emotional reason that moves you to tears.
• When fitness connects to core values (freedom, independence, vitality), motivation sustains naturally.

It’s beyond your WHY. It’s actually your cry-why. If I took xxx away from you if it would 100% change the way you feel and act and live, it’s a value. Or if you would find a way to do it anyway in some way.

References:

• Metabolism. 2018, PMID: 28970033.
• Journal of Surgery and Medicine. 2022, DOI: 10.28982/josam.7435.
• Obesity (Silver Spring). 2010, PMID: 19556979.
  
  

Other Episodes You Might Like:

• Previous Episode – Is Your Nutrient-Dense Menopause Diet Protecting Muscle, Bone, and Brain Health?
• Next Episode – Scared of Estrogen? Listen to this Dr with Breast Cancer Survivor
• More Like This – Changing Habits for 2025 Health Optimization

Resources:

• Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.
• Don’t know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.