You’re Not Broken: Understanding Menopausal Weight Gain

By Dr. Mary Knudsen ND

Why Does Weight Gain Happen During Menopause (and What You Can Do About it)?

As we transition through perimenopause and into menopause, our bodies undergo a cascade of hormonal shifts — especially a decline in estrogen and progesterone. These changes can set off a chain reaction that impacts everything from how we store fat to how hungry we feel.

Hormones Are Changing — Big Time

As estrogen and progesterone levels decline, your body may start storing more fat (especially around your belly). This shift isn’t your fault — it’s biology. Estrogen helps regulate body fat distribution. As estrogen levels drop, the body tends to shift from a “pear shape” (hips and thighs) to more of an “apple shape,” with weight accumulating around the midsection. This isn't just about aesthetics — belly fat is linked to a higher risk of heart disease and insulin resistance.

Your Metabolism Slows Down

With age and hormonal changes, we naturally lose lean muscle. Since muscle burns more calories than fat, this can lead to a slower metabolism — and yes, easier weight gain.

Cortisol (Your Stress Hormone) Is Working Overtime

Many women in their 40s and 50s are juggling a lot — aging parents, busy careers, kids leaving (or returning to) the nest. Chronic stress increases cortisol, which not only affects your sleep and mood — it also tells your body to hold on to fat, especially in the midsection.

Sleep Gets Disrupted

Hot flashes, night sweats, and anxiety can wreck sleep during menopause. And poor sleep affects hunger hormones (ghrelin and leptin), increasing cravings — especially for sugar and carbs.

What You Can Actually Do About It

Here’s the empowering part: you don’t need to suffer or settle. With the right support, your body can find its balance again.

1. Prioritize Protein + Whole Foods

Nourish your body with real, nutrient-dense foods. Think colorful vegetables, lean protein, healthy fats, and fiber. Reduce sugar and ultra-processed foods not as a punishment, but as a gift to your body and brain.

Protein is especially important — it helps preserve muscle, stabilize blood sugar, and keep you full longer.

Pro tip: Try to get 20–30g of protein with every meal.

2. Build (or Maintain) Muscle

Strength training is your best friend in menopause. It boosts your metabolism, supports bone health, and helps fight fat gain. Aim for 2–3 strength sessions a week — even bodyweight exercises count!

3. Regulate Your Stress Response

Don’t just “manage” stress — resource yourself. Mindful breathing, walking in nature, laughter, and rest are not luxuries — they’re essential tools for hormonal balance.

4. Prioritize Sleep Like Your Life Depends On It

Because honestly? It does. Aim for 7–9 hours, create a calming bedtime routine, and don’t be afraid to ask for help if sleep-disrupting symptoms are taking over. Create a calming bedtime routine, limit screen time before bed, and explore gentle supports like magnesium, herbal teas, or talking to your healthcare provider if hot flashes are interrupting sleep.

5. Get Individualized Hormonal Support

Sometimes your body needs a little extra help. Whether that’s bioidentical hormone therapy, herbal medicine, or targeted nutrients — this is not one-size-fits-all. We’re here to help you figure out what works best for you.  You don’t have to go it alone — and you definitely don’t have to suffer in silence.

You’re Not Broken — Your Body is Talking to You

Menopause isn’t about shrinking, hiding, or suffering in silence. It’s about power, wisdom, and a new level of self-care. Weight gain during menopause doesn’t mean you’ve failed — it means your body is asking for a different kind of support.

At menoPowered, we LOVE helping women navigate menopause with real, compassionate solutions. Our care combines naturopathic medicine, hormonal knowledge, and a deep understanding of what women really go through.

We believe women deserve to thrive, not just survive. That includes feeling confident, strong, and at home in your body — at any age.