Why Menopause Doesn’t Have to Mean a Muffin Top

One of the most common things I hear from women in their 40s and 50s is, “I used to be able to lose weight so easily… and now it feels impossible.” Or, “No matter what I do, I can’t get rid of this muffin top.”

Once I hit menopause (now in my 50s), I noticed the same thing—what had worked for me for decades just didn’t work anymore. I had to shift the way I approached food, movement, and my daily rhythms. And when I did I felt so much better.

Here’s the truth:
You don’t have to accept weight gain, bloating, and energy crashes as your new normal. But—you do need to shift your approach.

The Old Way Doesn’t Work Anymore

Long runs, endless cardio, skipping meals, fasting until noon… these things may have worked in your 20s and 30s. But for menopausal and post-menopausal women, they can actually cause more stress on the body, disrupt hormones, and make it harder to lose weight.

What Your Body Really Needs in Menopause

This phase of life is all about hormonal balance. Estrogen and progesterone are shifting, and your body is more sensitive to stress (especially cortisol). If you're still doing high-stress workouts or fasting first thing in the morning, your body may interpret that as danger—not health.

Here’s what I recommend for my clients (and what works for me personally):

Shift Your Workouts for Hormonal Support

• 4x/week heavy weight training – shorter, more intense sessions

• Example: 3 rounds of 8 deadlifts + 3 rounds of walking lunches with heavy weights. Less time, more intensity = better results.

• Short burst of intense cardio training - 3 times a week for 15 to 20 minutes

  • Example: Sprint for 30 seconds, rest for one minute. 20-30 sec jump squats. Do three rounds, three times.

• Hot yoga once a week – to regulate stress and support detox

• Rebounding 3–4x/week outside – lymphatic movement + sun = win-win

• 1–2x/week gentle walks – for mental clarity and nervous system balance

• Rest days are just as important as workout days.

Why Fasting in the Morning Doesn’t Work for Most Women in This Stage

Many women are told that intermittent fasting is the key to weight loss. But for women in menopause or post-menopause, skipping breakfast can spike cortisol, lower blood sugar, and actually tell your body to hold on to fat.

Instead, focus on protein first thing in the morning to regulate your hypothalamus, support hormone production, and help your body shift from fight-or-flight into fat-burning.

My go-to? A protein-packed matcha drink with 20g of protein before my workout, followed by a high-protein breakfast.

Why This Matters

When I shifted from long cardio sessions and fasting to protein-fueled mornings and strength-focused training, I noticed my body change fast:

• Less bloating

• More muscle tone

• Better energy

• Clearer skin

• More ease overall

It’s not about pushing harder—it’s about working smarter and supporting your body the way it needs in this season.

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If you’re in your 40s, 50s, or beyond and feeling like your old health habits just aren’t working anymore—it’s because your body is calling for a new approach.

Menopause doesn’t have to equal a muffin top.
With the right nourishment, movement, and hormone support—you can feel better than ever.

Much Love,
Jen 💛