Most of you already know that this stage of life – perimenopause when you may still have your cycle yet your hormones are already shifting – brings together a perfect storm of physiological change and lifestyle pressure that make weight gain, or the inability to lose weight, incredibly common. Despite what the diet culture from our 20s still tells us, the solution is not more restriction or more discipline.
You know this intuitively. Yet even I still can default to deprivation when I’m feeling bloated, or can’t fit into my favorite jeans. We all do it.
The first thing we have to name is reality. We are busier than ever. Many are caring for children, supporting aging parents, and operating at the height of their professional responsibilities. Time and energy are regularly allocated to everyone else first, leaving sleep, food prep, and exercise at the bottom of the list.
At the same time, perimenopause and menopause themselves make recovery harder. Sleep is disrupted by night sweats, anxiety, or the deep unease that can come with a changing body. This chronic lack of rest doesn’t just make you tired—it directly impacts metabolism, hormones, and blood sugar regulation.
Sleep disturbances are also closely tied to insulin resistance, a condition that becomes far more common during midlife. Type 2 Diabetes is on the rise. Globally, diabetes prevalence among adults (both sexes) has approximately doubled since 1990.
Insulin is a hormone produced by the pancreas that allows your cells to use glucose/sugar for energy. When your cells become less responsive to insulin, blood sugar remains elevated and the body is pushed toward fat storage—particularly around the abdomen.
Hormonal shifts play a major role here. Estrogen helps improve insulin sensitivity, but during perimenopause estrogen fluctuates and eventually declines. At the same time, progesterone drops earlier and more sharply, affecting the nervous system’s ability to regulate stress. As stress tolerance decreases, cortisol levels often remain elevated, further worsening blood sugar control.
Layer these physiological changes on top of chronic stress, poor sleep, no resistance training, and the body starts to lose what we call metabolic flexibility—the ability to efficiently switch between using carbohydrates and fat for fuel. When insulin remains elevated, fat burning becomes incredibly difficult, no matter how carefully calories are counted.
This is where many women fall into an understandable trap: eating less because they’re exercising less, or because they’re afraid of weight gain. Unfortunately, this often slows metabolism even further. I regularly see women who are under-eating, over-exercising, and unknowingly sending their bodies the message that resources are scarce. The result is metabolic slowdown, increased fatigue, and stubborn weight that will not budge.
The Solution to Feeling Good Again
So you might be thinking: Okay Adrien, I understand this now…but what can I do to turn things around? I know you want me to sleep! Haha.
First, we have to regulate our stress. That is the first line of defense against insulin resistance. That means, yes, prioritizing sleep, and fueling your body consistently with whole – not processed foods. Adequate protein helps stabilize blood sugar and reduce insulin spikes. Eating enough—not less—is often the first step toward change.
Second, Lean muscle mass is one of the most powerful tools we have for improving insulin sensitivity and metabolic health. Building strength doesn’t just change how your body looks; it changes how it uses energy.
Third and finally, we must remove moral judgment from food and from our bodies. Perimenopause and menopause are not failures of discipline. They are biological transitions that require a different strategy than the one many of us were taught.
The bottom line is this: changing hormone levels lead to higher insulin levels, reduced metabolic flexibility, and greater difficulty losing weight—but these processes are not permanent or hopeless. With the right support, nourishment, and strength-focused approach, your body can adapt again. Midlife is not the end of feeling strong in your body. For many women, it’s the beginning of learning how to truly work with it.
One More Important Piece of this Conversation:
Many women are surprised to learn that the same hormonal and metabolic changes that make weight loss harder after 40 also directly impact sexual health. This includes libido, comfort, and satisfaction. If that’s an area you’ve quietly noticed shifting too, I addressed the connection between hormones, pelvic health, and sexuality in a webinar I hosted in January, designed specifically for midlife women.
If you’re ready to approach your health with strategies designed for this stage of life on a more personal level, you can start by scheduling a free consultation through my website or joining us in one of my weekly strength training classes.
