If you're a woman in your 40s, 50s (like me), or beyond, and you've found yourself wondering, "What the heck is happening to my body?" — you're not alone.
Maybe your clothes don't fit the same, even though you're eating the way you always have. Maybe you're waking up at 2:00 a.m. soaked in sweat. Your mood feels like a hormonal rollercoaster, and brain fog is your new companion.
Welcome to the menopause transition.
But here's what I want you to know right away: This is natural. Even if our grandmothers and mothers never discussed it, it is normal. And you are not broken.
That doesn't mean you should suffer through it. Your body's changes aren't something to fight against—they're signals that it's time to shift how you care for yourself.
And the good news? You can take simple, actionable steps to manage your symptoms, protect your long-term health, and actually feel good in your skin again.
Before we get too far, I should mention—I recently completed a menopause specialist coaching certification. What stood out to me was that the training wasn’t all about brand-new strategies, but how much it backed up the habits I’ve been teaching all along: strength training, solid nutrition, stress management, and mindset work. It’s easy to feel a little unsteady during this season, so I thought it might be helpful to pull those pieces together and remind you that the basics still hold the power.
What Happens During Menopause?
Menopause is not a disease. It's a biological transition. Your hormones—estrogen, progesterone, testosterone—are shifting and declining, and that impacts everything from how you sleep to how your body stores fat to how you feel mentally and emotionally.
The symptoms show up differently for everyone, but common ones include:
Hot flashes and night sweats
Weight redistribution, especially around the belly
Sleep disturbances
Mood swings, anxiety, or brain fog
Low energy
Joint pain, headaches, digestive issues
Some women breeze through it. Others feel like their entire body has turned against them. Either way, menopause is not happening to you—it's happening for you. It's your body asking you to pay attention.
Why Weight Gain and Belly Fat Happen During Menopause, And What You Can Do About It
One of the most frustrating changes women notice during perimenopause and menopause is how weight starts creeping on—especially around the belly. Even if you haven't changed how you eat or move, suddenly, your body feels different. Clothes fit tighter. The scale edges up. And the belly fat feels like it showed up overnight.
It's not in your head, and not because you don’t have enough willpower.
The hormonal shifts of menopause directly impact how your body stores fat and process food:
Estrogen declines: Estrogen helps regulate fat distribution. When levels drop, fat shifts from the hips and thighs to the belly.
Increased insulin resistance: Lower estrogen and progesterone levels can make your body less sensitive to insulin. That means your blood sugar spikes more easily, and your body is more likely to store fat, especially visceral fat, around your organs.
Loss of muscle mass: Loss of muscle mass:
As we age, we naturally lose 3-5% of lean muscle per decade if we're not actively working to maintain it—a process that begins as early as age 30. Muscle is metabolically active tissue; it burns calories even at rest. When muscle mass slowly declines over the years, your metabolism subtly slows with it. The calories that were used to support muscle maintenance now have nowhere to go—and often get stored as fat instead. It’s why women say, “I’ve been eating the same, and suddenly I am gaining weight!” It's a gradual process you don't notice day to day, but after a decade or two, it can feel like the extra weight appeared overnight. It didn't. It's the quiet accumulation of years without enough work to maintain or build muscle.
The old "eat less, move more" advice no longer cuts it. If you diet harder or do endless cardio, you'll likely escalate muscle loss, increase cortisol, and feel even worse.
You need a smarter, hormone-supportive approach that focuses on building muscle, managing blood sugar, and lowering stress.
The Role of Mindset in Managing Menopause Symptoms
We can't talk about menopause, weight gain, and body composition without talking about what's going on between your ears.
You can't think or wish your way into improved body composition. You can't mantra yourself into muscle. But—how you think absolutely impacts how you show up for yourself.
If you believe that menopause means you're doomed, broken, and out of control… you'll act like it.
You'll stop trying.
You'll say, "What's the point?"
And you'll stay stuck.
But if you shift that mindset—even slightly—you open up a completely different path.
When you start to believe, "This is hard, but I have some control over how I feel. I can build strength. I can improve my health. I can learn new ways to care for myself…" — everything changes.
Mindset doesn't magically change your metabolism. But it does change whether you show up for that strength workout, prioritize sleep, stop punishing yourself with diets that don't work, and keep going when progress feels slow.
The truth is, this can feel like an uphill battle sometimes. Your hormones are shifting, and your body isn't behaving the way it used to. But you're not powerless. You can't control everything, but you can control your habits, your choices, and how you respond.
And that starts with what you believe is possible.
5 Steps to Manage Menopause Symptoms
1. Move Your Body Intentionally
Prioritize strength training 2–3 times a week. Lift heavy. Walk daily. Add mobility and short bursts of intensity if appropriate.
And when I say "lift heavy things," I don't mean you need to deadlift a barbell the size of your Jeep. Heavy is relative.
What feels heavy to you is heavy. Whether it's 5 pounds or 205 pounds, heavy is individual. It's not about what someone else considers heavy; it's about how it feels in your body.
The key is that the last two reps in your set should feel challenging—but doable—with good form. That's how we build strength safely and effectively.
You can try my free 3-week dumbbell strength training program here!
Over time, we apply the principle of progressive overload—slowly increasing the weight, reps, or difficulty as you get stronger. You start where you are, and you build. That's how metabolism is supported and body composition improves—without extremes.
When you focus on building muscle and getting stronger—not just shrinking your body—you improve insulin sensitivity, protect your bones, support your metabolism, and change how your body looks and feels.
Don't underestimate the power of simple movement. A 10–15-minute walk after meals can help lower blood sugar, improve digestion, and support overall metabolic health. Small, consistent actions like this can make a huge difference over time.
2. Balance Your Plate
Your nutrition during menopause is not about restriction or eating as little as possible—it's about eating enough of the right things to support your hormones, energy, and metabolism. Under-eating is another stressor on your body, and it can make symptoms worse, slow your metabolism, and lead to muscle loss.
You don't need to eat less—you need to eat more intentionally. That means:
Prioritize protein: To support muscle and a healthy metabolism, aim for around 0.8 to 1 gram of protein per pound of your current—or goal—body weight each day. If that feels like a big jump from where you are now, start by working toward 100 grams per day and build from there. That breaks down to roughly 30–35 grams of protein at each meal.
Eat plenty of fiber: Aim for 25–40 grams of fiber per day to support digestion, hormone balance, and blood sugar control. Many women cutting carbs to manage weight unintentionally cut out the very foods that provide fiber—missing out on its powerful benefits. Fiber doesn’t just keep you regular; it also supports estrogen metabolism, helps manage cholesterol, and improves insulin sensitivity—key factors for women navigating menopause and midlife. Load up on fiber-rich foods like berries, apples, leafy greens, beans, oats, and seeds to help you hit your target.
Including healthy fats: Think omega-3s (like salmon), nuts, seeds, and avocados. Healthy fats are essential—they support brain health, help regulate hormones, and keep you feeling satisfied after meals. But here's the catch: fat contains more than double the calories per gram compared to protein or carbs (9 calories per gram versus 4). That means even the healthiest fats can add up quickly if you’re not paying attention. A handful of nuts or a few extra slices of avocado can quietly push you over your calorie needs, which may lead to weight gain over time. The goal isn’t to avoid fats—it’s to be mindful of portions and include them intentionally, so you get the benefits without accidentally overshooting your calorie targets.
Reducing refined carbs and added sugars (without cutting carbs entirely): Carbs fuel your body, but refined carbs and added sugars—like white bread, pastries, and sweetened drinks—digest quickly and can lead to energy crashes, cravings, and weight gain when eaten in excess. Instead of cutting carbs completely, focus on fiber-rich whole foods like fruits, vegetables, beans, and whole grains. Follow the 80/20 rule: aim for mostly nutrient-dense choices while leaving room for treats. This mindful, flexible approach helps you stay consistent without feeling restricted.
Staying well hydrated supports nearly every function in your body. Aim for about half your body weight in ounces of water daily to help your joints move comfortably, your muscles recover well, and your digestion stay on track. Hydration can also help you better understand your body’s signals—sometimes we feel tired, sluggish, or snacky when what we really are dehydrated.
Limit or eliminate alcohol: While an occasional drink may feel like a way to unwind, it’s worth understanding how alcohol can work against your goals during menopause. Alcohol can disrupt sleep, increase hot flashes, and make it harder to manage weight—especially around the midsection. It can also impact hormone balance and slow down recovery from exercise. That doesn’t mean you have to give it up entirely, but it’s helpful to get honest about how it makes you feel and whether it’s supporting the version of yourself you’re working toward. Even cutting back a little can make a noticeable difference in energy, mood, and progress.
You need fuel to train, recover, feel your best, and support your brain, bones, and hormones.
3. Manage Stress Like It's Your Job
Chronic stress is one of the most overlooked drivers of menopause symptoms. When stress hormones like cortisol stay elevated, they can influence belly fat storage, disrupt sleep, increase cravings, and leave you feeling wired, tired, and drained.
You can't eliminate stress, but can build resilience and lower your baseline stress response.
It is not about quitting your job or moving to a beach (although that sounds tempting, haha). It's about weaving intentional recovery and joy into your daily life and shifting how you think about stress in the first place.
Some simple, effective ways to manage stress:
Take intentional rest: Rest is not lazy—it's productive. Schedule downtime the same way you schedule workouts.
Do activities you enjoy: Hobbies, creative projects, reading, gardening, or even a walk with your favorite playlist or podcast—it all counts.
Spend time with supportive people: Surround yourself with those who lift you up, not drain you.
Practice deep breathing: A few minutes of slow, intentional breathing can calm your nervous system.
Try meditation or prayer: Whatever helps you reconnect to yourself and quiet the mental noise.
Get outside: Getting outside for a walk, soaking up fresh air, and exposing yourself to natural daylight are simple ways to lower stress and improve sleep quality.
Work on your mindset: How you think about your stress matters. Instead of telling yourself, "I'm so stressed,"try, "I'm learning how to handle what life throws at me." That shift can change how your body responds.
Stress management isn't a luxury—it's a non-negotiable part of feeling your best in this season of life.
4. Sleep Smarter
Sleep disruption is one of the top menopause complaints. And it's not all in your head—declining hormones make it harder to fall and stay asleep. But you can support better, more restorative sleep with a few intentional changes:
Keep a consistent sleep schedule (even on weekends)
If possible, aim to be in bed by 10 p.m. The deepest, most restorative sleep typically happens in the first half of the night, and going to bed earlier helps you maximize this recovery time.
Develop an evening wind-down routine: turn down lights, shut off devices, light stretching, or a hot bath.
Limit alcohol, caffeine, and heavy meals close to bedtime.
Make your bedroom cool, dark, and tech-free
Quality sleep is one of the most overlooked but powerful tools for managing menopause symptoms, supporting fat loss, balancing hormones, and feeling like yourself again.
5. Make a Plan & Take Clear Steps Forward
Many women get stuck here, knowing they should do something but unsure where to start. Or they try to do everything at once and quickly burn out.
The best way forward is to choose one area to focus on first. Ask yourself: What's bothering me the most right now? Sleep? Weight gain? Energy? Stress?
Pick one area to start and break it down into a clear action step. It might be adding 30–35 grams of protein to your breakfast, committing to one strength workout a week, or going to bed 30 minutes earlier. Start small and build over time. Once that habit feels solid, you can layer on another—whether adding a second strength session, including protein at another meal, or carving out more sleep.
The biggest mistake I see women make is trying to overhaul everything at once. You can't jump from nothing to everything overnight—that's not how real, lasting behavior change works. Give yourself the grace to ease in, practice new habits sustainably, and build on your wins over time. That's how meaningful change sticks.
Write it down. Make it visible. Make it doable.
Most importantly, make it flexible. Life will happen. The goal isn't perfection—it's progress.
Email me and tell me where you will start! I would love to hear about it.
If you're unsure where to start—or if you've started and stopped more times than you can count—that's precisely where coaching can help. You don't have to figure this out alone. You need a clear plan, support, and someone in your corner to help you through.
You Deserve to Feel Good in This Season
Menopause isn't something to survive—it's an opportunity to redefine how you care for yourself. You don't have to accept feeling lousy. You don't need to punish yourself with extreme diets, detoxes, or hours in the gym.
This is your invitation to slow down, tune in, and build habits that will support you for the rest of your life.
If you're ready for clear, compassionate, science-backed support, I'm here to help. Together, we'll create a plan to help you feel better, get stronger, and thrive in midlife and beyond. Apply for coaching here.
And along with coaching support and lifestyle strategies, it’s also a good idea to loop in your healthcare provider. There are medical options available, like menopause hormone therapy and other treatments that can complement the work you’re doing here. For some women, combining healthy habits with medical support can make all the difference. You deserve a full toolkit of options to help you navigate this season feeling strong, informed, and supported.
Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.
Questions? I’d love to help.
I am a board certified health coach, personal trainer, and running coach, dedicated to helping you get strong, body and mind!
We love to blame the scale when we don’t like the number, but the truth is, the scale isn’t the problem—it’s how we think about it. In this post, I’m breaking down why focusing on the number keeps you stuck and how shifting your mindset around the scale can change everything about how you measure progress.