Have you noticed stubborn weight gain that won’t budge no matter what you do? You’re not alone! The transition from perimenopause to menopause brings significant hormonal changes that can slow metabolism, increase fat storage (especially around the midsection), and make weight loss feel impossible. The right strategies will allow you to reclaim control over your body and metabolism.
The Hormonal Shift Behind Weight Gain
During perimenopause and menopause, key hormones that regulate metabolism and fat storage fluctuate and decline:
- Estrogen Decline: Lower estrogen levels contribute to insulin resistance, increased fat storage (especially belly fat), and reduced muscle mass.
- Progesterone Decline: Without progesterone’s balancing effects, cortisol (the stress hormone) rises, leading to more fat storage and cravings.
- Insulin Resistance: Decreasing estrogen levels can make the body more insulin-resistant, making it easier to gain weight and harder to lose it.
- Cortisol Imbalance: Chronic stress and poor adrenal function can elevate cortisol, which promotes belly fat storage.
- Thyroid Slowdown: Thyroid function often declines during menopause, reducing metabolic rate and increasing fatigue and weight gain.
The key to reversing these changes is understanding your unique hormone levels and implementing targeted strategies to rebalance them.
Why Functional Testing is Essential
Weight gain isn’t just about calories in vs. calories out. Testing can pinpoint exactly where your imbalances lie so we can create a plan tailored to your specific needs. Recommended tests include:
- Comprehensive Female Hormone Panel (to assess estrogen, progesterone, and testosterone levels)
- Comprehensive Thyroid Testing (to rule out hypothyroidism)
- Cortisol & Adrenal Function Testing (to assess stress hormone levels)
- Insulin & Glucose Panel (to evaluate blood sugar metabolism)
- Nutrient Deficiency Testing (to assess vitamin and mineral status)
Contact us for this customized test.
Once we identify where your metabolism needs support, we can take a strategic approach to weight management.
Daily Plan: Lifestyle, Nutrition & Supplements
- Morning Metabolic Boost
- Hydrate: Start your day with lemon water to support liver detoxification and digestion.
- Protein-Packed Breakfast: Aim for 20-30 grams of protein in the morning to keep blood sugar stable and prevent cravings.
- Morning Movement: Engage in strength training, walking, or pilates to improve insulin sensitivity and metabolism.
- Eat for Hormone & Metabolism Balance
- Prioritize Protein: Lean proteins like wild-caught fish, grass-fed meats, and plant-based proteinshelp maintain muscle mass and boost metabolism.
- Healthy Fats: Include avocados, nuts, seeds, and olive oil to stabilize blood sugar and reduce inflammation.
- Fiber-Rich Foods: Increase vegetables, flaxseeds, and chia seeds to support digestion and hormone detoxification.
- Limit Sugar & Processed Carbs: These cause insulin spikes that promote fat storage.
- Intermittent Fasting (if appropriate): Consider fasting for 12-16 hours overnight to improve insulin sensitivity and metabolism. This tends to feel better in post menopause.
- Supplement Smartly
- Magnesium Breakthrough (2 capsules at bedtime) Helps with blood sugar balance, sleep, anxiety and stress management.
- Omega-3s (EPA/DHA – 2000 mg/day): Reduces inflammation and supports fat metabolism.
- Berberine: A natural insulin-sensitizing supplement that supports blood sugar regulation.
- Adaptogenic Herbs:
- Ashwagandha – Helps manage cortisol levels and stress-related weight gain.
- Holy Basil, Gaba and Theanine – Boosts mood, energy and helps with fat burning, stress and anxiety.
- Protein Powder (Collagen or Plant-Based): Helps support lean muscle mass. Here are our patient favourites- Pure Paleo and Ultra Lean
- Evening Strategies for Fat-Burning & Restorative Sleep
- Relaxation Practices: Deep breathing, meditation, or herbal tea (chamomile, valerian root) can improve sleep quality.
- Tech-Free Time: Reduce screen exposure before bed to support melatonin production.
- Strength Training (3-4x/week): Resistance training helps preserve muscle mass, keeping metabolism high.
Take Control of Your Metabolism
Menopausal weight gain isn’t inevitable! By understanding your hormones, making targeted dietary and lifestyle changes, and supporting your body with the right supplements, you can regain balance and maintain a healthy weight.
Want a personalized plan based on your lab results?
📅 Book a consultation today: www.drcobi.com/booking