You’re not broken—you’re evolving. Here’s how to support your body without going to war with it
Laura Shammah, MS, RDN
You hit your 40s or 50s, and suddenly your body feels like a stranger. You eat like you always have—maybe even healthier—but the weight creeps up. You’re exhausted but can’t sleep. Your favorite jeans don’t zip, and no amount of spinach or spin class seems to help.
Let’s get one thing straight: this isn’t failure. It’s not weakness. And your metabolism didn’t just pack up and leave. What you’re experiencing is real—but it’s also manageable once you understand what’s happening.
What’s Actually Going On —
Hormones in Transition
Menopause isn’t a single moment—it’s a gradual shift. Here’s what your body is navigating behind the scenes: Estrogen and progesterone begin to drop, affecting everything from mood and appetite to fat distribution and sleep. Cortisol may spike, as poor sleep, hot flashes, and midlife stress can all raise this hormone, encouraging belly fat storage. Insulin resistance can increase, making you more sensitive to carbohydrates and sugar. And muscle mass naturally declines, which slows metabolism and increases your risk of injury.
Weight Gain Isn’t Inevitable —
But It Is Understandable
On average, women gain five to ten pounds during perimenopause and menopause. But it’s not always just fat—inflammation, fluid shifts, and muscle loss play a big role too. This isn’t simply about food; it’s about hormones, stress, sleep, and aging.
Why Dieting Doesn’t Work —
and What to Do Instead
Extreme restriction or over-exercising can make things worse. Your body is already under stress—it needs nourishment and stability. Instead, focus on what works: Prioritize protein to preserve lean muscle, stabilize blood sugar, and boost satiety. Incorporate strength training to support metabolism and bone health. Balance blood sugar by including healthy fats, fiber, and slow-digesting carbohydrates like beans and lentils. And don’t neglect sleep and stress—magnesium-rich foods, evening routines, and consistent sleep schedules can help.
It’s Not Just Physical — It’s Emotional Too
Watching your body change can be emotional. You might grieve the body you used to have—and that’s okay. This is a time to soften, not criticize. Shift from chasing a number to nurturing your body. Wear the jeans that fit. Move in ways that feel good.
You Deserve Support
Menopause doesn’t need to be survived in silence. Talk to your friends. Build a support team. There’s no medal for struggling alone.
Ask Questions & Get Help
It’s wise to see a gynecologist who specializes in menopause. Ask about hormone therapy if you’re a candidate. Ensure that you’re eating enough and not skimping on key nutrients. If you’re unsure, a registered dietitian can help you tune in to what your body truly needs.
Grace Over Grit
Your body deserves compassion, nourishment, and care—not shame or blame. You’re not broken. You’re not lazy. Menopause is an invitation to listen more deeply, support more wisely, and treat yourself with the grace and patience you’ve always deserved.
Laura Shammah MS, RDN specializes in eating disorders but has clientele that run the gamut from people dealing with PCOS, infertility hypertension, high cholesterol, Crohn’s disease, diabetes and cancer. She also helps clients who run in marathons, are pregnant and those who would like to lose or gain weight in a healthy way.
