Metabolism & Menopause
What’s Really Going On and What To Do
If your shape is changing and your usual tactics aren’t working, you’re not imagining it and you’re not the only one. As oestrogen declines through peri/menopause, your body shifts how it stores fat and you naturally lose muscle (your metabolic engine). Less muscle = a lower resting burn so the same meals and routines can suddenly lead to midlife weight gain, particularly around the middle.
Layer in busy schedules, creeping stress and patchy sleep, and it’s the perfect recipe for creeping weight - especially around the middle. The reassuring truth is that you’re not broken; your body is adapting—and with a few smart tweaks you can adapt with it. A few targeted habits can steady your metabolism and help you feel in control again.
Here’s the simple science in plain English. Oestrogen helps with muscle maintenance and insulin sensitivity. When levels fall, you’re a touch less efficient at using energy and a little keener to store it. That’s why the most effective levers for perimenopause weight loss are surprisingly straightforward: eat enough protein to protect and rebuild muscle, strength train regularly, move little and often, and protect sleep so hunger and cravings don’t run the show.
Do this now
Protein at every meal (20–30g): Eggs, Greek yoghurt/cottage cheese, tofu/tempeh, chicken, fish, beans/lentils.
Strength train 2×/week (20–30 mins): squat, hip hinge, push, pull, core. Do 2–3 sets of 8–12 reps; last reps should feel challenging, not painful.
Move daily: One 20–30-minute brisk walk or two 10-minute “movement snacks”.
Fuel, don’t slash: Please don’t slash calories - this only slows metabolism and spike cravings—eat consistently, strategically.
Ready for a simple, science-backed plan?
Join me in my free live Masterclass: Menopause Metabolism Makeover & learn the winning method I teach clients.
👉 Register HERE and get ready to see results that last.
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Ciao for now peeps! Ex