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5 Reasons You’re Suddenly Gaining Belly Fat in Midlife (and How to Reverse It!)

Hello, my midlife sisters! Let’s talk about something that seems to sneak up on us overnight—belly fat. 

One day, your jeans fit just fine, and the next, you’re wondering when that muffin top moved in. I get it. It feels like an unfair surprise, but the truth is, it didn’t happen overnight. There are real, biological reasons why you’re storing more fat in your midsection now, and, most importantly, there are things you can do about it.

I’m breaking down the five biggest reasons midlife women gain belly fat and, even better, how you can turn it around an...

Are you doing all the things and still not losing weight? 

You’re not alone.

For many women, what worked in their 30s and early 40s just doesn’t cut it anymore.

If you’re in midlife and struggling with weight gain or slow weight loss, let’s talk about why it happens and, more importantly, what you can do to turn things around.

Why Is Weight Loss Harder During Menopause?

1. Hormonal Shifts

One of the biggest reasons weight loss feels harder in menopause is the decline of estrogen. Lower estrogen levels directly impact how and where your body stores fat, particularly in the abdominal area.

Estrogen also plays a role in regulating insulin sensitivity. As it declines, blood sugar levels fluctuate more easily, leading to increased fat storage. Add rising cortisol levels from stress, and it’s no wonder your body feels out of balance.

2. Muscle Loss and Metabolism

Starting in your 40s, you naturally lose muscle mass if you’re not actively maintaining it. Since muscle is...

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As a woman in midlife, you’ve probably noticed that sleep doesn’t come as easily as it used to, and stress feels like it’s running the show. These changes aren’t just frustrating—they’re directly tied to what’s happening with your hormones. Sleep and stress are closely linked to hormone balance, and when they’re out of sync, it creates a domino effect that can derail your health, energy, and weight loss goals.

Let's break down why sleep and stress are such powerful players in your midlife journey and how they impact key hormones like cortisol, insulin, estrogen, and progesterone. You’ll also find actionable strategies to reclaim your rest, reduce stress, and support your body during this new season.

How Sleep Loss and Stress Wreak Havoc on Your Hormones

When you’re stressed or ...

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Today, I'm excited to discuss your questions about midlife health and wellness. It's all about us today, so grab a cup of tea and let's chat about 

I love hearing from you and answering your questions and this episode is packed with hacks that can make a big difference in your midlife.

Menopause Hacks: Practical Tips for Midlife Health and Wellness

The Benefits of Grounding

Let's start with grounding. What exactly is it? Grounding, also known as earthing, is the practice of physically connecting with the earth by walking barefoot outside or using grounding mats or patches. 

I started using a grounding mat several months ago during a t...

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Are you really struggling with your weight and energy levels? If so, I wanted to talk a little bit about this phenomenon called exercise intolerance. 

Normally I encourage women to get moving and to do the needle moving exercises like strength training with a bit of HIIT (high-intensity) as well as Sprint interval training plus everyday movement. But sometimes I will talk to a client who is describing that they are exhausted they feel terrible after their workout. They can't just work through it and just get through the workout. This is something that can happen in midlife for different reasons and it's called exercise intolerance.

There can be many reasons for exercise intolerance, but don't hear me wrong, I'm not saying that you're intolerant to exercise because maybe you don't like it. That’s an excuse, but I'm talking about actual physical things that are going on in your body that are p...

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Has sleep been your friend or foe since you hit your perimenopause and menopause years? Maybe you’ve struggled since childhood, or maybe this is a whole new symptom that is messing with you.

I wish I had a magic pill that would give you a solid eight hours every night—shoot, if I did, I’d be the first in line to swallow it! But while you may not find answers right away, there are reasons why you need to keep trying to get more sleep in midlife and ways to support your body during this time.

Sleep can hold the key to not only feeling rejuvenated but also to weight management, hormonal balance, and overall well-being.

Why is Sleep Important?

Midlife introduces many challenges, including sleep, which is primarily driven by hormonal changes. As estrogen levels decline, sleep disturbances become more prevalent, leading to midnight awakenings, racing thoughts, and hormonal imbalances.

Cortisol spikes and blood...

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If you’re feeling frustrated by your jeans feeling tighter or loosening your belt another notch, then you aren’t alone. A woman’s body goes through multiple changes between the ages of 40 and 60. Some of these changes you’ll notice (weight gain) and others you won’t (higher cortisol).

But often the result of both is the same - needing to buy larger jeans and an increased muffin top. 

Dealing with stubborn weight and a wider waistline was not my dream for midlife and I doubt it is yours. So let me walk you through 4 Strategies you can start to move toward a trim belly in midlife.

The Mindset Shift: Understanding the Power of Nutrition

There are specific reasons why we gain weight in midlife. Menopause isn’t all to blame. 

Age-related factors like decreased estrogen, loss of muscle mass, and increase in cortisol levels all play a part in the fat packing around your middle. 

You don’t have control over your estrogen without help b...

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In midlife, you do not want to exercise in a fasted state. 

That is the bottom line. 

As a woman, especially in menopause, you want to reduce any type of stress that can cause a rise in cortisol, which in turn causes a rise in insulin, which is a fat-storage hormone. Exercise, especially exercise in a fasted state, can be somewhat stressful. We want to work with cortisol levels. We want to work with our menopausal body and not work against it.

TIMING AND TYPE OF EXERCISE

So one of the things you really want to focus on is pre-workout fueling. 

Overall, it is best to exercise intensely, and that would be either some type of HIIT (high-intensity interval training) workout or a workout where you're getting your heart rate up, and you get breathless. That's intense ex...

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"I hate the belly fat that I have. I'm on bio-identical hormones and can't get rid of the tire. I don't want to go through surgery; I don't know what to do; please don't tell me to start running; I can't do it."

Does anyone else feel the same?

This question came from a member of my Peri/Menopause Trim Healthy Mama Community.

No, I'm not going to tell you to start running, and I'm not going to encourage you to exercise more. Or eat less. 

But there are multiple things that contribute to that spare tire/muffin top you are seeing. And a lot of it has to do with your age and your hormones. 

Extra fat is frustrating and a health risk for women, especially in midlife. 

The fat you see around your middle is most likely visceral fat, and it is dangerous because it wraps around o...

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Hitting menopause put me in a bad attitude.

I wasn't prepared.

I wasn't educated.

And I didn't care about mastering menopause since surviving this life change would be enough. Personally, I just wanted to cancel the whole thing.

You too?

I tend to always start things with a lousy attitude only to realize that it could be more helpful. And I miss all the good things in my challenging situation when I allow a bad mood. 

All women experience hormonal shifts, and it's important to understand that what worked in your twenties, thirties, or forties won't be helpful to your lifestyle and eating plan as much now. This is due to a decline in key hormones. 

You may notice this decline as hot flashes, night waking, and depression, or you might experience signs of hormone decline like decreased energy levels. Lower estrogen levels tend to catch the blame for menopausal symptoms because...