The Menopause Puzzle: Unlock the Secrets to balanced Hormones & Lasting Weight Loss

Menopause isn’t just a phase to “get through”—it’s a major hormonal transition that can shape how we feel, move, and thrive in the second half of life. If you’ve found yourself frustrated by stubborn weight gain, energy crashes, or changes in mood, you’re not alone. But here’s the good news: with the right approach, you can balance your hormones naturally and regain vitality.

Understanding the Hormonal Shifts in Menopause

When we hear “hormones,” we often think of estrogen and progesterone. While these reproductive hormones certainly shift during menopause, they aren’t the only ones at play. Other key hormones influence metabolism, energy, and body composition:

• Insulin: Regulates blood sugar and fat storage. Imbalanced insulin can lead to weight gain, especially around the belly.
• Cortisol: The stress hormone that, when elevated, can contribute to belly fat, sleep disturbances, and inflammation.
• Thyroid hormones: Control metabolism and energy levels. If your thyroid is sluggish, you may feel fatigued and struggle with weight loss.

Rather than focusing only on estrogen and progesterone, we need a holistic approach that supports all these hormones.

The Power of Nutrition: My Rule of 25

To keep things simple and effective, I developed my Rule of 25—a straightforward framework to help women thrive in menopause.

1. 25 grams of protein per meal

Protein isn’t just for building muscle; it also regulates hunger hormones, stabilizes blood sugar, and supports sleep. Good sources include:

• Grass-fed beef, pasture-raised eggs, wild-caught fish, plain Greek yogurt
• Legumes, seeds, and protein-rich vegetables 
• Bonus tip: Aim for foods rich in leucine, an amino acid that supports muscle growth.

2. 25 grams of fiber daily

Fiber is a game changer for gut health, weight management, and hormonal balance. It helps regulate insulin and keeps you full longer. Best sources:

• Non-starchy veggies like leafy greens, bell peppers, and broccoli
• Legumes, berries, and whole grains

3. 25% of calories from fat

Fats are essential for hormone production. The right kinds of fats can also help reduce inflammation and support brain function. Best sources:

• Omega-3-rich foods like salmon, walnuts, and flaxseeds
• Avocados, extra virgin olive oil, and nuts

4. No more than 25 grams of added sugar daily

Sugar is a major contributor to insulin resistance, belly fat, and inflammation. Focus on naturally sweet foods like fruit and avoid processed sugars when possible.

Grab my free Pantry Audit to help you get started!

Hydration

We all know drinking enough water is essential for our body to function properly. But many of us are walking around dehydrated. Drinking enough water is one of the easiest ways to help your metabolism. Dehydration can slow down your metabolism, increase the intensity of menopausal symptoms, impair your body’s ability to break down food and absorb nutrients. Plus, it’s very easy to mistake dehydration signals in our body for hunger.

Drinking enough water is one of the easiest ways to help your body overall. Aim for half of your body weight in ounces as your starting point. Add in eight ounces for every 30-minutes of activity and offset any coffee you drink with the same amount of water.

Exercise That Works with Your Hormones, Not Against Them

As our hormones shift, so should our approach to exercise. What worked in our 30s may not work as well now. The sweet spot? A mix of:

• All-day movement: Walking, gardening, and stretching throughout the day.
• Zone 2 cardio: Aiming for 150 minutes per week of moderate-intensity activity.
• HIIT (High-Intensity Interval Training): Short bursts of intense effort followed by full recovery to avoid over-stressing the nervous system. Read this blog post for how-tos.
• Strength training: Lifting weights at least twice a week to build muscle, support metabolism, and protect bones. Read this blog post for how-tos.

Setting New Standards: Your Mindset Shapes Your Future

Mindset is the most critical part of this journey. How we think about our reality can shape our future. We have the power to create a life that is as vibrant and fulfilling as we dare to dream.

Start by getting crystal clear on your vision. How do you want to feel every day? Who do you want to become? What do you want to create for your body and your life? The clearer your vision, the easier it becomes to take action.

Next, believe in yourself—100%. If you can believe it, you can create it. But don’t just believe when things are going well. Carry that belief with you all the time, even on the tough days.

Act as if your future self is already here. What daily habits would the healthiest, strongest version of you have? How would she show up for herself? Start embodying those actions now.

And when self-doubt creeps in (because it will), recognize it and choose a new thought. Replace limiting beliefs with empowering ones:
✔ I am strong.
✔ I am capable.
✔ I am creating the healthiest version of me.

This is your time to redefine what’s possible. Set new standards, step into your power, and embrace the beginning of something incredible.

Your Next Chapter Starts Now

Menopause isn’t the end—it’s a new beginning. This is your opportunity to redefine what’s possible, to create a body and life that feel amazing, and to step fully into the healthiest, most confident version of yourself.

But you don’t have to do it alone. Lasting change happens faster and more effectively with the right support. That’s exactly why I help women 50+ take control of their health, balance their hormones, and reach goals they never thought possible.

If you’re ready to stop spinning your wheels and start seeing real progress, let’s talk. Click Here to schedule a free discovery call, and let’s map out your personalized plan for success. Your best years are ahead—you just have to take the first step.