If you’re in your late 30s, 40s, or early 50s and wondering why your body is changing—especially your weight—you’re not alone. Many women experience unexpected shifts in how they feel, look, and function during perimenopause and menopause. And while it can feel frustrating, confusing, and even discouraging, the truth is this: you are not broken. Your body is simply transitioning—and there are compassionate, natural ways to support it.

Let’s walk through what’s happening hormonally, how it affects your weight and wellness, and what you can do to feel strong and empowered in this new season.

What Are Perimenopause and Menopause?

Perimenopause is the transitional phase leading up to menopause, marked by fluctuating hormones—especially estrogen and progesterone. This phase can begin in your late 30s or early 40s and typically lasts several years.

Menopause is confirmed once you’ve gone 12 consecutive months without a menstrual cycle, officially marking the end of your reproductive years. The average age is 51, though it varies from woman to woman.

Think of perimenopause as the bridge, and menopause as the other side. And the journey, while sometimes rocky, is one that you don’t have to walk alone.

Common Signs and Symptoms

Hormone fluctuations affect everyone differently, but here are the most common symptoms:

• Irregular periods

• Hot flashes and night sweats

• Mood swings, irritability, or anxiety

• Low energy and fatigue

• Difficulty sleeping

• Brain fog or memory changes

• Vaginal dryness or discomfort

• Lower libido

• Weight gain—especially in the belly area

Even if your period hasn’t completely stopped yet, if you’re experiencing several of these symptoms, you may already be in perimenopause.

When Does It Start?

Perimenopause can begin as early as 8–10 years before menopause, most commonly in your early 40s, though some women notice changes even in their late 30s. You may not realize it at first because symptoms can start subtly—like poor sleep, mood shifts, or increased cravings.

Tracking Symptoms: A Game-Changer for Awareness

Keeping a symptom tracker can give you insight into how your body is changing and help you:

• Spot patterns in energy, sleep, or mood

• Communicate clearly with your doctor

• Plan your nutrition, workouts, and rest accordingly

You can use a printable journal, an app like Balance or MyFLO, or even a simple notebook. The goal is to pay attention, not obsess. Awareness is power.

What to Talk to Your Doctor About

When you’re experiencing changes in your weight, mood, or cycle, it’s worth discussing with a doctor. Ask about:

• Hormone testing (estrogen, progesterone, cortisol, thyroid, etc.)

• Blood sugar or insulin resistance screening

• Bone density scans (especially after 50)

• Options for symptom relief (natural or medical)

• Nutritional and lifestyle support for hormonal balance

And if your concerns are brushed off, advocate for yourself. You deserve to be heard and taken seriously.

Why Weight Gain Happens During Perimenopause & Menopause

One of the biggest frustrations women face during this transition is weight gain—particularly around the midsection. Here's what’s going on:

• Estrogen drops → your body holds onto more fat, especially in the belly.

• Progesterone drops → impacts sleep and digestion.

• Cortisol rises → stress hormone that increases cravings and fat storage.

• Insulin sensitivity declines → your body doesn’t process sugar and carbs as efficiently.

• Muscle mass declines with age, which slows your metabolism.

So yes, it’s real. You’re not imagining it. But the good news? You can take back control—just with a different approach than what worked in your 20s or 30s.

A New, More Compassionate Strategy for Weight Loss

The typical "eat less, work out more" model doesn’t work anymore—and can even backfire. Your body now needs a gentler, more strategic approach that respects your hormones and your season of life.

1. Fuel Your Body, Don’t Starve It

• Instead of crash dieting, focus on nourishing your hormones and metabolism.

• Aim for 20–30g of protein per meal

• Include healthy fats (avocados, flaxseed, olive oil)

• Eat plenty of fiber-rich vegetables

• Avoid skipping meals—this spikes cortisol and blood sugar

• Minimize processed sugar and alcohol, which worsen symptoms

You’re not being greedy or indulgent when you eat well—you’re giving your body what it needs to thrive.

2. Build Muscle to Burn Fat

Muscle burns more calories at rest. As estrogen drops, you naturally lose muscle unless you actively work to maintain it.

• Do strength training 2–3x per week (even 20–30 minutes counts!)

• Use resistance bands, dumbbells, or bodyweight exercises

• Focus on big moves like squats, lunges, and rows

• Walk daily—it’s gentle on joints and excellent for metabolism

No need for extreme bootcamps. Just consistent movement and strength.

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Reduce Stress to Lower Cortisol - This is BIG one

• Chronic stress is one of the biggest weight loss blockers for women over 40.

• Start your morning in quiet time or prayer

• Limit caffeine and stay hydrated

• Take 5-minute breaks during your day to reset

• Choose calm, intentional movement over intense, draining workouts

• Use boundaries and say no to what’s not serving your peace

This isn’t laziness. It’s wise stewardship of your energy and health.

4. Prioritize Restorative Sleep

• Poor sleep throws your hormones—and cravings—out of balance.

• Keep a regular sleep schedule

• Use magnesium glycinate or calming herbal teas at night

• Avoid screens an hour before bed

• Create a peaceful, cool sleep space (fans, light blankets, dark room)

• Journal or pray before bed to unwind your mind

Sleep is not optional in this season. It’s a form of healing.

5. Use Herbs and Natural Support Wisely

You can support your hormones and metabolism naturally with targeted herbs and supplements:

Helpful Herbs & Adaptogens:

• Maca root – balances hormones, boosts libido and energy

• Ashwagandha – supports adrenal health, reduces stress

• Chasteberry (Vitex) – supports progesterone levels and cycle regulation

• Black cohosh – may reduce hot flashes and mood swings

Supportive Spices:

• Turmeric – anti-inflammatory, supports joints and mood

• Cinnamon – helps regulate blood sugar and reduce cravings

• Ginger – aids digestion and inflammation

Key Supplements:

• Magnesium – for sleep, mood, and muscles

• Omega-3s – brain and heart health

• Vitamin D3 + K2 – supports bones and immunity

• Probiotics – gut health and estrogen metabolism

Always check with your doctor before adding new supplements.

6. Mindset: Grace Over Guilt

This season is not about “getting your body back”—it’s about taking care of the one you have now.

• Track progress by how you feel*, not just the number on the scale

• Celebrate consistency, not perfection

• Be kind to yourself—this is a transition, not a punishment

• Speak life over your body. You are fearfully and wonderfully made.

You’re Not Alone—And You Don’t Have to Figure It All Out Solo

If your jeans are fitting tighter, your energy is zapped, or your old strategies just aren’t working anymore, that doesn’t mean you’re doing something wrong. It means you’re in a new season—and you need a new rhythm.

I’d love to help you create it.

Free 2-Week Wellness Coaching — For a Limited Time!

If you’re navigating weight gain, mood swings, or energy crashes and want real help (without fad diets or 2-hour workouts), I’m offering a free 2-week coaching experience for a limited time.

Here’s what you’ll get:

• A simple action plan tailored to your life and season

• Coaching support via Voxer & Google Docs

• Tools to balance your hormones, improve energy, and support weight loss

• Encouragement rooted in grace, wellness, and progress over perfection

Click here to grab your 2 FREE weeks of coaching — for a limited time only.

You are not meant to hustle your way to healing.

You are meant to flourish.