When I entered menopause, one of the most noticeable changes was rapid weight gain, especially in my stomach area. This was incredibly frustrating because it didn’t seem to matter how much I cut calories or exercised, the extra weight just wouldn’t budge!

I was determined to get this issue under control, so for nearly two years I went through rigorous trial and error with a variety of diets, supplements, and exercise programs. What I discovered is that “normal” diets and exercise programs that worked in my younger years simply didn’t work now. Menopause weight gain is primarily a hormone issue and balancing the hormones is key to successfully managing a healthy weight.

This article is a bit longer than usual because I wanted to share a summary of what has worked very well for me and countless other women struggling with menopausal weight gain. I hope this helps!

*IMPORTANT NOTE: Can I get your feedback please?

I get a lot of questions from women going through menopause regarding topics like hot flashes, insomnia, mood swings, etc. But the most common questions I get are regarding weight loss.

That’s why I’m considering starting a separate newsletter that is 100% dedicated to the topic of weight loss with a focus on how to naturally balance menopausal hormones.

I’m still working out the details, but my initial thoughts are to create content that is delivered to your email 2-3 times per week.

I will also include reviews on specific supplements, diets, exercises, technology, etc.

Additionally, there will be way for you to ask questions as well via email or perhaps a private Facebook group.

I want this to be something that you can truly benefit from, so the emphasis will be on actionable content that you can start applying immediately. Think of it as an ongoing course rather than just a newsletter.

This will be a big commitment on my part, so I will probably charge a nominal fee of around $10 per month.

Is this something you’re interested in? If so, please reply to this email with the word “INTERESTED”. If there’s enough interest, I will start ASAP (probably around early August of this year).

Again, if you’re interested, please reply to this email with the word “INTERESTED”. Thank you, I appreciate your input!

Sophia Olson

Understanding Menopause and Weight Gain: A Comprehensive Guide

Why Do We Gain Weight During Menopause?

During menopause, your body undergoes several changes. Your metabolism starts playing tricks, your gut microbiome gets a makeover, and suddenly, fat and sugar are processed differently. Combined with lifestyle changes like reduced exercise and sleep struggles, this creates the perfect recipe for weight gain.

This is a natural process. Menopause is your body's way of transitioning, similar to a caterpillar turning into a butterfly but with a few extra pounds.

Weight gain happens due to a combination of factors. As you age, your body composition changes, with less muscle and more fat, especially in the belly area. Visceral fat, the fat hiding deep inside your belly, also increases during menopause. Hormonal fluctuations, particularly a decline in estrogen levels, influence fat distribution and metabolism. Research indicates that while menopause itself may not directly cause weight gain, it affects body composition and fat storage, especially around the abdomen.

Get Plenty of Sleep

Getting enough shut-eye is crucial for keeping those cravings in check. Aim for seven hours a night and skip the late-night snacks if you can. Your waistline will thank you!

Research shows a correlation between sleep duration and blood sugar responses the next day. If you have trouble sleeping, try going to bed earlier to help mitigate blood sugar spikes after morning meals. On nights with poor sleep, opt for high-protein or slow-release carbohydrate breakfasts instead of sugary foods.

For women experiencing menopause-related sleep disturbances, several strategies can promote better sleep quality:

• Establish a consistent nighttime routine and sleep schedule.

• Minimize afternoon naps.

• Avoid screen time before bed.

• Monitor the impact of large meals and caffeine consumption later in the day.

• Incorporate regular exercise into your daily routine.

The CDC suggests adults aim for seven or more hours of uninterrupted sleep. Individual sleep requirements may vary, so find what works best for you and strive to achieve it consistently each night.

Core Supplements for Reducing Weight

Now, let's explore supplements that may assist in reducing abdominal fat during perimenopause and post-menopause. Remember, supplements alone won't work miracles. They should complement a holistic approach to weight management, including diet, exercise, and lifestyle changes.

Below are seven core supplements that have significantly helped me reduce my waistline:

1. Diindolylmethane (DIM): A plant compound aiding estrogen metabolism, DIM may help mitigate abdominal fat accumulation in menopausal women.

2. Green Tea Extract: Rich in catechins, green tea extract supports metabolism and fat burning, potentially reducing abdominal fat.

3. Resveratrol: Known for its anti-inflammatory properties, resveratrol may aid in reducing abdominal fat and improving body composition.

4. Conjugated Linoleic Acid (CLA): This fatty acid offers benefits like fat reduction and improved body composition, potentially targeting abdominal fat.

5. Magnesium: Addressing magnesium deficiency may aid in reducing insulin resistance and fat accumulation in the abdomen.

6. Black Cohosh: Besides alleviating menopausal symptoms, black cohosh might help balance hormone levels and reduce abdominal fat.

7. Probiotics: Supporting gut health, probiotics contribute to metabolism regulation and potential abdominal fat reduction.

DISCLAIMER: While promising, more research is necessary to validate these supplements' efficacy in menopausal weight management. Always consult with your doctor before introducing supplements, especially if you have underlying health conditions or are on medications.

Get Moving! (But Don’t Overdo It)

Exercise doesn't have to be a chore – find something you enjoy, whether it's dancing in your living room or taking a stroll in the park. Just get those muscles moving and watch the pounds melt away.

Adults should target 150 minutes of moderate-intensity exercise weekly, coupled with muscle-strengthening activities on two separate days. Moderate-intensity exercise, synonymous with cardio or aerobic workouts, includes activities that elevate your heart rate, such as dancing, actively tidying up the house, swimming, or taking leisurely walks. The key is engaging in movements that slightly accelerate your heart rate.

Muscle-strengthening activities involve tasks that challenge your muscles further, like yoga, weightlifting, gardening, and using resistance bands. It's crucial to find a mode of movement that suits your lifestyle and preferences. These guidelines serve as goals to strive for, but any form of physical activity is beneficial. Start from where you are and gradually introduce small changes. Adding a weekly stroll around the neighborhood or incorporating simple adjustments like taking the stairs or parking farther away can significantly contribute to your overall health and well-being.

Understanding the Physiology

Menopause involves fluctuations in hormone levels, particularly estrogen. As estrogen declines, fat tends to redistribute to the abdominal area, leading to increased belly fat. Additionally, reduced estrogen levels can slow down the resting metabolic rate, making weight management more challenging.

The Role of Insulin

Insulin plays a crucial role in fat storage, regardless of age. As we age, cells become less sensitive to insulin, leading to insulin resistance. This resistance triggers cravings for carbohydrates and promotes weight gain, especially around the abdominal region.

To combat weight loss resistance during menopause, targeting insulin levels is key. Adopting a diet high in healthy fats and low in carbohydrates can help regulate insulin and promote satiety. Incorporating intermittent fasting can further aid in managing insulin levels and facilitating fat loss.

Gut Microbiome Connection

Let's talk about your gut buddies – the microbiome. These little guys living in your digestive system play a big role in how your body handles food. Menopause shakes things up in there too, affecting your metabolism and possibly making weight gain more likely.

But fear not! There are ways to tackle this pesky weight gain. Forget crash diets – they're frustrating and ineffective. Instead, focus on eating plenty of whole foods like fruits, veggies, nuts, and whole grains. Treat yourself occasionally – life's too short to say no to chocolate!

Show some love to your gut buddies by loading up on fiber-rich foods and fermented goodies like yogurt and sauerkraut. Avoid eating late at night to give your gut time to clean up the lining. Limit your intake of ultra-processed foods like fast foods, baked goods, and sugary drinks, viewing them as occasional treats.

Healthy Fats for Weight Loss

Understanding Healthy Fats

When we talk about the importance of consuming healthy fats, what exactly are we referring to? According to the Dietary Guidelines for Americans, adults should aim to derive 20% to 35% of their daily calorie intake from fats, with less than 10% coming from saturated fats. Fats can be categorized into three main groups: saturated fats, unsaturated fats, and trans fats. Each type of fat has a unique chemical structure, influencing its role in our bodies.

Saturated and trans fats are often labeled as "bad" fats due to their association with increased risk of heart disease. Foods high in saturated fats include butter, whole milk, cheese, red meats, baked goods, and solid oils like coconut oil. Despite their negative reputation, saturated fats are essential for maintaining overall health. Instead of entirely eliminating saturated fats, it's more beneficial to focus on increasing intake of unsaturated fats to achieve a balanced diet. Trans fats are also detrimental to heart health as they elevate levels of unhealthy LDL cholesterol.

On the other hand, unsaturated fats are considered "good" fats and come in two main forms: monounsaturated and polyunsaturated fats. These fats remain liquid at room temperature and offer various health benefits, including lower levels of LDL cholesterol and reduced risk of heart disease.

Monounsaturated fats are found in foods such as olive oil, peanut oil, canola oil, avocados, nuts, and seeds. Polyunsaturated fats are abundant in canola oil, sunflower oil, corn oil, soybean oil, flaxseed oil, walnuts, flaxseeds, and fatty fish like salmon, tuna, and mackerel.

NOTE: Personally, the only oils I consume are olive, avocado, coconut, and flaxseed. Oils like canola, sunflower, corn, and soybean can cause inflammation and other health issues, so I avoid them entirely.

Avocado

Avocado has surged in popularity, particularly due to its inclusion in trendy dishes like avocado toast. Rich in fiber and monounsaturated fats, avocados contribute to feelings of satiety and are beneficial for weight loss. A 2018 clinical trial demonstrated that including a whole avocado in breakfast suppressed hunger and improved meal satisfaction.

Fatty Fish

Fatty fish like salmon, tuna, mackerel, and sardines are excellent sources of lean protein and omega-3 fatty acids EPA and DHA. These essential nutrients support weight loss by increasing post-meal fullness and preserving muscle mass. Studies suggest that incorporating fish into the diet may reduce calorie intake and enhance weight loss, as recommended by the Dietary Guidelines for Americans.

Full-Fat Salad Dressings

Contrary to the previous trend of fat-free dressings, full-fat salad dressings are gaining popularity. These dressings not only enhance the taste of salads but also aid in the absorption of fat-soluble vitamins found in vegetables. Additionally, they provide a satisfying feeling of fullness, promoting better appetite control.

Nuts

Despite being calorie-dense, nuts are a convenient and satisfying snack that supports weight loss goals. Research indicates that substituting less healthy foods with nuts is associated with less weight gain over time. Walnuts, in particular, are are highlighted for their weight loss benefits.

Full-Fat Yogurt:

While full-fat yogurt contains saturated fats, it offers numerous nutritional benefits, including protein, calcium, probiotics, and vitamins. Studies suggest that whole-fat dairy products are not linked to weight gain and may even aid in weight management. Plain yogurt, in particular, is associated with better weight loss outcomes compared to sweetened varieties.

Final Thoughts…

There are a ton of nuances that need to be addressed when dealing with menopausal weight gain. Because this is primarily an issue of balancing hormones, traditional weight loss methods like cutting calories and exercising isn’t going to be enough. Once the hormones are properly addressed, then everything becomes so much easier.

Remember, if you’re interested in a separate newsletter the focuses exclusively on the topic of menopausal weight loss, please respond to this email with the word “INTERESTED”. If there’s enough interest I’ll get that going as early as next month!

Take care,

Sophia