What You Need to Know About Fat Loss and Midlife Hormones

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If you’re doing all the “right things” but your weight is creeping up anyway...

if your belly feels thicker every morning and you’re wondering why the scale won’t budge even though you’re eating clean and trying to move more...

welcome, friend.

You’re not just lazy. You’re not completely failing. And you’re definitely not alone in feeling stuck.

I see you: making time for workouts (when you barely have time to breathe), trying to eat whole foods, maybe even tracking macros or following THM...

and yet, your midsection feels softer, your energy is down, and your body just doesn’t respond like it used to.

You’re tired of the all-or-nothing mindset. You’re trying to stay motivated, but it’s hard when nothing seems to be working.

It’s not just you—and it’s not your fault. What used to work simply doesn’t anymore. That’s what we’re unpacking today.

My Midlife Wake-Up Call

I had my last baby at 44—nine kids total—and thought I’d bounce back like I had before. But this time, everything felt different. My belly wouldn’t flatten. I couldn’t sleep. My joints hurt. My mood dipped. My waist thickened, my motivation vanished, and I couldn’t shake the fog. Despite following the Trim Healthy eating plan and regular movement, my weight wouldn’t move. I felt like I was doing all the things, but getting none of the results.

When I reached out for help, my gynecologist offered me antidepressants or the pill. But I knew deep down that wasn’t the answer. That moment sent me into a deep dive of research, experimentation, and eventually certification—because I couldn’t accept that this was just “how it is now.” I knew there had to be a better way to support our bodies in this new season of life.

There is. And I’m going to show you.

Why What Used to Work Doesn’t Work Anymore

One of the biggest shifts I had to make in my own journey—and what I now help women like you understand—is that perimenopause and menopause change the game completely. Your body isn’t following the same rules it used to. And trying harder with the same old strategies only leaves you discouraged and burnt out.

Hormones like estrogen, progesterone, and testosterone start to decline in your 40s and beyond—and they don’t just affect your periods. They control fat storage, blood sugar, sleep, muscle mass, motivation, and even your mood. Estrogen, for instance, helps regulate where your fat is stored. So when it drops, your belly becomes the default destination.

At the same time, cortisol (your stress hormone) climbs higher, and your body becomes more insulin resistant. Which means that even the “healthy” food you’re eating might be stored as fat if it’s not properly timed and balanced.

Add in a slower metabolism from muscle loss, disrupted sleep, and midlife stress (hello, teenagers, aging parents, work, and laundry that never ends), and you’ve got the perfect storm for weight gain—even if your habits haven’t changed much.

Why Traditional Diets Are Failing You

You might be tracking every bite. Following low carb. Working out consistently. Maybe even doing intermittent fasting or calorie counting. But you’re still not seeing results—and it’s maddening.

Here’s why: most traditional diets ignore the impact of hormones. They’re designed for younger bodies or men—not midlife women juggling hormonal shifts and a million responsibilities. They encourage eating less and exercising more, which can actually raise cortisol and slow your metabolism even more.

They also tend to promote restriction. And when you combine restriction with high stress and low sleep? That’s a recipe for more cravings, more fat storage, and more burnout. Not to mention, most “quick fix” plans don’t help you preserve muscle—and muscle is your metabolism’s best friend.

Midlife weight loss isn’t about trying harder. It’s about trying smarter. Your body needs a plan that supports healing, nourishment, and long-term sustainability.

What Actually Works in Midlife

So what do we do instead?

We start by giving your body the tools it needs to feel safe, balanced, and supported. That starts with protein. Real protein. Not just a sprinkle here and there, but 25–30 grams every time you eat. Protein builds and protects your muscle, stabilizes blood sugar, balances cravings, and actually helps you feel satisfied for longer.

Next, we move away from the “low everything” approach and begin separating our fuels—like we do in the Trim Healthy Mama plan. E meals (lean protein + healthy carbs) and S meals (protein + healthy fats) help your body use fuel efficiently without overwhelming your blood sugar. And yes, carbs are part of that. Carbs aren’t the enemy. The right carbs—sweet potatoes, beans, fruit, oats—actually support your hormones and energy levels.

We also need fiber. Not just for digestion, but to help with insulin resistance, inflammation, and gut health. Aim for 30–40 grams of fiber daily from real food sources—think legumes, veggies, chia, flax, baobab, and berries.

Movement That Makes a Difference

Now, let’s talk about movement. You don’t need to live at the gym, but you do need to move daily. Walking is a powerful fat-burning tool in this season—especially 7,000 steps or more a day. It helps regulate blood sugar, reduce cortisol, and improve mood.

Strength training, though? That’s where the magic happens. Two to three times per week, lifting weights that challenge you, will help rebuild the muscle you’re losing with age. That muscle is your fat-burning powerhouse. Don’t skip it.

And if long workouts feel like too much right now, start small. I call them “exercise snacks.” A few squats here, kettlebell swings there, five minutes on your vibration plate, or a quick walk after lunch.

Movement doesn’t have to be perfect—it just has to be consistent.

The Hidden Blockers: Stress and Sleep

If you’re not sleeping well or managing stress, it’s going to be tough to lose weight. Period.

Sleep deprivation messes with your hunger hormones, raises cortisol, and leads to more cravings (usually for sugar and carbs). And chronic stress keeps your body in fat-storage mode.

I know—you’ve got a lot on your plate. But prioritizing sleep and calming your nervous system isn’t optional if you want your body to respond. It’s the foundation.

Start by aiming for 7–9 hours of sleep. Create a calming nighttime routine. Take deep breaths throughout the day. Pray. Journal. Go outside. Say no. Let some balls drop. You can’t pour from an empty cup, friend.

Your Mindset Matters More Than You Think

Even with perfect meals and workouts, if your mindset is stuck in discouragement, comparison, or “nothing ever works for me” mode—you’re going to struggle to stay consistent.

This is about more than just losing 10 pounds. It’s about reclaiming your energy, your peace, your confidence, and your ability to enjoy life again. When you shift your focus from just the scale to the bigger picture—better sleep, better digestion, clearer thinking, less bloating, stronger muscles—that’s when real transformation starts.

You’re not here to obsess over macros or fit into your high school jeans. You’re here to feel strong, energized, and grounded so you can show up fully for your family, your purpose, and your life.

It’s Time to Pivot, Not Quit

If you’ve felt discouraged… if you’re about to give up because you’re doing all the things and still stuck… hear this: you are not broken. You are not lazy. You are not “just getting old.”

Your body is simply asking for a new approach.

One rooted in nourishment, not punishment. In healing, not hustling.

Start with one thing: maybe it’s protein at every meal. Maybe it’s going to bed 30 minutes earlier. Maybe it’s switching your daily walk from a “nice-to-do” to a “non-negotiable.”

And don’t try to change everything at once. This isn’t about spinning plates—it’s about building a puzzle, one corner at a time. And I’m here to help you put those pieces together.

You’re not doomed. You’re just in a new chapter. And it’s one filled with possibility, purpose, and peace.

Want more support?
Join me inside my coaching program where we walk through every piece of the puzzle together—protein, fuel separation, movement, mindset, and more. This is the midlife strategy that works—and I’d love to help you put it into practice.