If you’re in perimenopause or menopause and noticing changes in your body—especially stubborn weight gain around the belly—you’re not alone.

Hormonal shifts during menopause affect everything from metabolism to muscle mass to stress levels. But the good news? There are real, natural, sustainable strategies that can help you feel more balanced, strong, and energized in this next chapter of your life.

Let’s break it down—what’s really going on, and what you can do to support your body with love and intention.

What Causes Weight Gain During Menopause?

Menopause isn’t just a hormonal transition—it’s a metabolic and neurological one, too. Here’s what’s happening under the surface:

1. Lower Estrogen Slows Metabolism

Estrogen levels drop, which affects your body’s ability to regulate weight and insulin. You may notice:

• Increased belly fat
  

• Slower metabolism
  

• Greater insulin resistance
  
  

2. Higher Stress = More Cortisol

Hormonal changes make your body more sensitive to stress. This can raise cortisol levels, which signals your body to store fat, especially around the midsection.

3. Loss of Muscle Mass (Sarcopenia)

With age and lower estrogen, we naturally lose muscle. Less muscle means a slower basal metabolic rate—making it easier to gain fat and harder to burn calories at rest.

How to Eat to Support Your Body During Menopause

Focus on quality over quantity. Nourish your body with whole, plant-based foods that fuel metabolism, reduce inflammation, and balance hormones.

Prioritize:

• Vegetables, fruits, whole grains, legumes
  

• Lean, plant-based proteins (like tofu, tempeh, lentils, hemp seeds)
  

• Healthy fats from avocado, nuts, seeds, and olive oil
  

• Plenty of fiber and protein to support fullness and blood sugar stability
  
  

Avoid or Limit:

• Refined sugar and carbs
  

• Processed foods and alcohol
  

• Saturated fats and artificial hormone disruptors
  
  

💧 Stay hydrated! Sip water and herbal teas (peppermint, ginger, tulsi) throughout the day to minimize bloating and support digestion.

Mindful Eating & Meal Planning Tips

• Meal prep ahead to avoid reaching for processed options
  

• Practice mindful eating: Slow down, chew thoroughly, and tune into your body’s cues
  

• Use smaller plates and honor your hunger/fullness levels
  
  

Movement for Menopause: What Actually Works

You don’t need to overtrain or exhaust yourself. Instead, combine gentle consistency with strength:

Try:

• Strength training (2–3x/week): Pilates, resistance bands, bodyweight exercises
  

• Low-impact cardio: Walking, swimming, or cycling
  

• Daily movement: NEAT (non-exercise activity thermogenesis) like walking the dog, gardening, or taking the stairs
  
  

Bonus: Movement not only supports weight loss, but boosts mood, bone density, and insulin sensitivity.

💤 Create a relaxing evening ritual—stretching, a warm bath, or a turmeric latte (with adaptogens like ashwagandha!) to calm your system and support sleep.

Stress Management & Sleep: Your Secret Weight Loss Tools

Chronic stress is one of the most underrated contributors to menopausal weight gain.

What helps:

• Breathwork & meditation (even 5–10 minutes/day)
  

• Gentle yoga or nature walks
  

• 7–9 hours of quality sleep (critical for hormone regulation)
  

• Adaptogenic herbs like ashwagandha (found in Healing Turmeric) and tulsi can support lower cortisol levels
  
  

Supplements & Superfoods That Support You

While food is the foundation, targeted supplements can help with hormonal balance and energy.

Try:

• MultiVitamins & Daily Greens
  

• Maca, Shatavari.. .something new coming soon for hormonal support!
  

• Ashwagandha (for stress & sleep) found in Healing Turmeric!
  

• Beauty Berries (for skin & antioxidant support)
  
  

Your Daily Checklist for Menopausal Wellness

Here’s an easy wellness rhythm to try:

✅ Lemon water on waking
✅ MultiVitamin + Daily Greens
✅ High-protein smoothie (see recipes below)
✅ Big salad for lunch
✅ 30-minute walk
✅ Strength or Pilates (15 mins)
✅ Epsom salt bath
✅ Turmeric latte before bed
✅ Meditation or journaling
✅ Weekly self-care (massage, sauna, nature time)

Menopause-Friendly Smoothie Recipes

💚 Green Glow Smoothie

• 2 tsp Daily Greens
  

• ½ avocado
  

• 1 frozen banana
  

• ½ cup frozen spinach
  

• 2 tbsp hemp seeds
  

• 1–2 cups water
  

• Squeeze of lemon
  
  

💜 Beauty Berry Smoothie

• 2 tsp Beauty Berries
  

• 2 tsp Daily Greens
  

• 1 cup mixed berries
  

• 1 frozen banana
  

• 1 tbsp almond butter
  

• 1–2 cups water
  
  

Easy Menopause-Friendly Meals & Snacks

• Lunch: Big salad with leafy greens, veggies, and tahini-lemon dressing
  

• Dinner: Roasted veggies, lentil soups, or plant-based curries
  

• Snacks: Raw veggies with hummus, bliss balls with nuts and seeds, herbal tea
  
  

📘 More recipes in our cookbook “Your Super Life” on Amazon

Mindset: The Most Important Piece

This season of life deserves gentleness, patience, and celebration—not restriction or punishment.

Focus on:

• Tracking progress by energy, mood, sleep, and strength (not just the scale)
  

• Listening to uplifting audiobooks like Love Your Body by Louise Hay
  

• Boosting your D.O.S.E. hormones (Dopamine, Oxytocin, Serotonin, Endorphins)
  
  

Weight loss during menopause is not just about food—it’s about honoring your body, lowering stress, and reconnecting with your power.

Final Thoughts: You’re Not Doing It Wrong

Menopausal weight gain is common—but it’s not permanent. With the right tools, you can feel lighter, stronger, and more yourself again.

Eat plants. Move daily. Rest deeply. Stress less. Love more.
Your body is wise—and it wants to feel well.

Xo Kristel & Michael