Understanding Weight Gain in Menopause: What’s Really Happening?
Weight gain in menopause is a topic we often hear. Women are told their bodies are changing because they’re doing something wrong. But is that really true?
In this podcast episode, I sat down with menopause expert Dr. Jenn Salib Huber, a Registered Dietitian and Naturopathic Doctor who’s on a mission to help women thrive in midlife, to clear up the confusion. We explored why body changes happen, how hormones play a role, and the real impact of food and exercise during this stage of life.
If you’ve ever worried about midlife weight gain or felt pressured to “fix” your changing body, this episode is for you. We break down the science, challenge diet culture, and offer a weight-neutral approach to feeling strong and healthy in menopause.
Is Weight Gain in Menopause Inevitable?
The first thing we need to address is the belief that weight gain in menopause is unavoidable. Bodies are meant to change. Your body at 50 won’t look like it did at 25, just like your teenage body didn’t stay the same as you entered adulthood.
Hormonal shifts in perimenopause and menopause affect fat distribution, often moving it from the hips and thighs to the abdomen. But that doesn’t mean you’re “doing something wrong.” It’s a natural process, not a personal failure.
The Role of Muscle Mass and Metabolism
As we age, we naturally lose muscle mass. This process starts in our 30s and can accelerate during menopause. Less muscle means a slightly lower metabolic rate, which might make weight maintenance different than before.
The good news? Strength training is more important than protein intake. Research shows that resistance training helps preserve muscle far more than simply increasing protein. This means building strength should be the priority, not obsessing over protein grams or cutting carbs.
The Truth About Hormones and Weight Gain
There’s a lot of talk about hormone replacement therapy (HRT) being a solution for weight gain. But here’s what the research actually says:
- HRT does not reverse weight gain or stop fat redistribution.
- It may help slow muscle loss but won’t dramatically change body composition.
- HRT can improve sleep and mood, making it easier to maintain health-supporting habits.
So, while HRT has many benefits, it’s not a “fix” for midlife weight changes.
The Diet Industry’s Role in Midlife Body Changes
Many weight loss programs target menopausal women, claiming to help with insulin resistance, metabolism, or belly fat. But weight loss at this stage often results in more muscle loss than fat loss. This is a problem because muscle is critical for strength, independence, and overall health as we age.
Instead of trying to shrink your body, focus on:
✔️ Moving your body in ways you enjoy – Strength training, walking, yoga, or anything that feels good.
✔️ Building balanced meals – Including protein, fiber, and healthy fats to support energy and digestion.
✔️ Prioritizing sleep and stress management – These factors have a huge impact on appetite and cravings.
Does Menopause Cause Insulin Resistance?
Some sources claim that menopause causes insulin resistance, which leads to weight gain. But here’s the truth:
- Insulin resistance increases with age, but not every woman develops it.
- Cutting carbs is not necessary to manage insulin resistance.
- Lifestyle factors like sleep, movement, and fiber intake have a bigger impact.
Instead of fearing carbs, focus on adding plant-based fiber and proteins that support overall health.
The Mindset Shift: Embracing Change with Self-Compassion
One of the biggest challenges for women in midlife is letting go of the belief that their body needs to be controlled. Diet culture has taught us to fear weight gain, but research shows that:
- Weight gain in midlife can protect bone health by reducing the risk of fractures.
- Fitness matters more than weight. Studies show that cardiovascular fitness is a stronger predictor of health than body size.
- Self-acceptance leads to better health choices. When women stop fighting their bodies, they naturally adopt behaviors that support long-term well-being.
What Can You Do to Support Your Health?
If weight loss isn’t the answer, what should you focus on? Here are some sustainable habits that actually improve health:
- Incorporate strength training to preserve muscle and bone density.
- Eat a variety of foods, including fiber-rich plants and protein sources.
- Improve sleep and manage stress to support energy levels and hormone balance.
- Shift your mindset from weight loss to feeling good in your body.
Instead of fearing body changes, we can redefine what health looks like in midlife. Let’s move beyond diet culture and focus on what truly matters—feeling strong, energized, and at peace in our bodies.
What You’ll Learn in This Episode:
- Why weight gain in menopause is not your fault
- How hormones impact fat distribution and muscle mass
- The role of strength training vs. high-protein diets
- Why self-acceptance leads to better health outcomes
Mentioned in the show:
