Why You’re Gaining Weight in Perimenopause (Even Though You’re Working Out)”
Hey Bestie!
Let me guess: you’re eating clean, hitting your workouts, maybe even doubling down on cardio—but the scale won’t budge. In fact, it might be going up. And worst of all? You’re doing everything that used to work.
First things first: you are NOT broken.
If this sounds like your story, you’re not alone. Thousands of women in their late 30s, 40s, and 50s are asking the same question: “What is happening to my body?”
Spoiler alert: it’s not just you. It’s your hormones. And once you understand what they’re doing during perimenopause, it all starts to make sense.
The Hormonal Shift That Changes Everything
Perimenopause is the transition phase before menopause. It can start as early as your mid-30s and last into your 50s. During this time, your levels of estrogen and progesterone begin to fluctuate—and eventually decline.
Here’s how that affects your weight:
Lower estrogen can cause your body to store more fat, especially around the belly.
Lower progesterone can increase water retention and make you feel bloated.
Testosterone (yep, we have it too!) can drop, reducing muscle mass and strength.
And the real kicker? As these hormones fluctuate, they mess with insulin and cortisol, which directly affect how your body stores fat, manages stress, and burns energy.
The Cortisol Connection: Stress & Midlife Weight Gain
Cortisol is your body’s primary stress hormone. And in midlife, chronic stress is everywhere: work, caregiving, emotional load, sleep disruption, and yes—your changing hormones.
When cortisol stays elevated:
It increases cravings for sugar and carbs
Promotes fat storage (especially visceral fat)
Disrupts sleep and recovery
This means that even if you’re eating well and exercising, high cortisol may be pushing your body into "preserve and protect" mode.
Your Old Workout Routine Might Be Working Against You
If you’re still doing high-intensity workouts 5-6 days a week or relying solely on cardio to keep weight off, it could be stressing your system more.
Women in perimenopause often do better with:
Strength training to support muscle and metabolism
Low-impact cardio (like walking, cycling, or swimming)
Recovery-focused movement like yoga or stretching
Rest days (yes, really!)
Remember: your body isn’t trying to punish you. It’s trying to protect you.
Insulin Resistance: The Silent Saboteur
As estrogen declines, your cells become more resistant to insulin. This means your body doesn’t process carbs as efficiently, and excess glucose gets stored as fat.
Signs of insulin resistance:
Belly weight gain
Energy crashes after meals
Sugar cravings
Brain fog
Balancing your blood sugar is KEY. Try this:
Prioritize protein at every meal
Add healthy fats and fiber
Avoid long fasting windows or skipping meals
Eat every 3-4 hours to support hormonal balance
So, What Can You Actually DO About It?
Let’s simplify it:
Eat for your hormones. Focus on whole foods, lots of protein, healthy fats, and fiber. Support your cycle (or moon phase) with the right nutrients.
Lift heavy things. Strength training helps preserve lean muscle and boosts your metabolism.
Cycle your workouts. Match your movement to your energy and hormonal shifts.
Sleep like it’s your job. Aim for 7-9 hours a night. Poor sleep = higher cortisol = more fat storage.
Address your stress. Deep breathing, journaling, therapy, walks outside—whatever helps you chill. Your nervous system matters.
Track your cycle or sync with the moon. Even if your period is irregular, you can still cycle sync by using moon phases as your guide.
Let Me Help You Reset
If you’re tired of guessing, stressing, and feeling like a stranger in your own body, I got you. My free 28-Day Cycle Syncing Challenge is designed to help you:
Reset your hormones
Understand your body’s signals
Create a personalized rhythm for food, fitness, and recovery
You’ll get my Cycle Syncing Quickstart Guide for free when you join!
✨ Join the challenge now and feel the difference in just a few weeks. [Insert sign-up link]
You’re Not Broken, Bestie
Perimenopause isn’t the end. It’s the beginning of a deeper, wiser, more powerful connection with your body.
You don’t need to hustle harder or shrink yourself smaller. You need a smarter, hormone-aligned approach—and a coach who gets it.
That’s what I’m here for.
Let’s get you back to feeling Bold, Empowered, Strong, Thriving, Intuitive, and Energetic.
Your Menopause Bestie,
Heather ✨
