Midlife weight gain can feel frustrating, defeating, and—let’s face it—downright confusing. You’re eating the same foods, exercising just as much (if not more), and still, the pounds creep on. Sound familiar?
Here’s the thing: it’s not your fault. Hormonal shifts, stress, and changes in your metabolism all play a significant role in weight gain at any stage of life, but especially starting in your mid-thirties. The good news? You’re not powerless against it. With the right strategies, you can get your body working with you instead of against you.
How my client, Jennifer, balanced her hormones, mastered her metabolism, and finally dropped the weight.
When Jennifer came to me, she was a super busy mama of 4, working full time, and was super frustrated with her recent weight gain. She was waking up early each morning to hit her high intensity workout classes five days a week, eating lots of salads, and even taking supplements like probiotics, as well as a multivitamin that was “specific” to her.
Yet no matter the effort, Jennifer was stuck with extra weight, bloating, and was tired all day long.
After our initial meeting, it was pretty clear that her hormones were off balance, including her monthly cycle and blood sugar regulation. We also uncovered adrenal fatigue that was actually keeping her body stuck in a chronically stressed state (aka fight or flight mode).
Over the next few months, we adjusted her nutrition and supplements to support what her body actually needed to function, cleared some chronic bacterial infections, and downshifted her workout routines. In fact, during her first month, walking was her only activity.
What did this do? By clearing the chronic Candida and bacterial infections, we reduced the toxic burden on her body. This allowed her liver to be able to start to detox more efficiently, and allow her body to begin focusing back on hormone production.
In addition, by focusing on rest and recovery, her adrenals finally got a much needed break from producing cortisol. She was sleeping better, waking up rested and ready to start her day, and found she didn’t rely on caffeine for an energy boost like she used to.
When we decreased the stressors on her body, her hormones were better balanced, her periods normalized, and she regained her energy again. Eventually, she began losing the weight, but it all started with building her foundations first.
OK, so now lets talk about WHY midlife weight gain happens, and what you can start doing today to break the cycle.
Why Midlife Weight Gain Happens (It’s Not About Willpower)
The truth is, midlife weight gain isn’t about overeating or skipping the gym—it’s often tied to changes happening inside your body, including:
Hormonal Shifts:
During perimenopause and menopause, estrogen levels decline, which can lead to increased fat storage, especially around the belly. At the same time, lower progesterone can cause water retention and bloating.
Slower Metabolism:
As you age, your metabolism naturally slows down, meaning your body burns fewer calories at rest. This isn’t a failure on your part; it’s biology.
Cortisol Overload:
Chronic stress leads to elevated cortisol levels, which can signal your body to store fat—particularly around the abdomen. This is part of the “fight-or-flight” response, but when stress is constant, so is the fat storage.
Gut Health Imbalances:
Changes in your gut microbiome can influence how your body processes food, absorbs nutrients, and even regulates weight. An imbalance in gut bacteria can lead to inflammation, cravings, and stubborn weight gain.
Why Dieting Isn’t the Answer
It’s tempting to turn to restrictive diets or endless cardio to “fix” the problem, but these approaches often backfire. Here’s why:
Calorie Restriction Can Hurt Your Metabolism:
Drastically cutting calories can slow your metabolism even further, making it harder to lose weight long-term. Your body doesn’t recognize that you are on a “diet”, and thinks you are starving. This causes the body to store your calories as fat to use as fuel in the future.
Stressful Dieting Increases Cortisol:
The mental and physical stress of dieting can spike cortisol levels, working against your efforts. Think about the last time you were on a diet and told yourself you couldn’t have such-and-such. Didn’t you think about that food even more? Didn’t you begin to crave it? Didn’t it take more will-power to say NO? You are creating additional stress when you deprive yourself!
Yo-Yo Dieting Wreaks Havoc on Your Hormones:
Frequent weight fluctuations can throw your hormones out of balance, exacerbating the very issues you’re trying to fix. The problem is, diet culture has been around for years, and losing weight only to gain it back doesn’t tell your body it’s safe. It creates a vicious feast and famine cycle that is keeping you stuck!
The Gut-Hormone Connection: Your Hidden Weight Gain Trigger
Your gut and hormones are deeply connected, and when one is out of balance, the other often follows. Here’s how this plays out:
Estrogen Metabolism:
Your gut plays a key role in breaking down and eliminating excess estrogen. If your gut isn’t functioning optimally, estrogen can recirculate in the body, promoting weight gain.
Blood Sugar and Insulin:
A healthy gut helps regulate blood sugar levels. When your gut is out of balance, blood sugar spikes and crashes can lead to cravings and fat storage.
Inflammation:
An imbalanced gut microbiome can trigger chronic inflammation, which is strongly linked to weight gain and difficulty losing weight.
How to Break Free from Midlife Weight Gain
The solution isn’t about deprivation—it’s about working with your body to restore balance. Here are three powerful steps to start turning things around today:
Nourish Your Body with Real Foods:
Focus on anti-inflammatory, nutrient-dense foods like leafy greens, healthy fats (avocado, olive oil), and high-quality protein. These help regulate blood sugar, balance hormones, and reduce inflammation.
Heal Your Gut and Support Your Microbiome:
Incorporate gut-friendly foods like fermented veggies, plain yogurt, or bone broth. Additionally, make sure you are eating enough fiber to help balance blood sugar, hormones, and feed your good gut bacteria.
For stubborn issues, personalized gut healing plans (like testing for food sensitivities or dysbiosis) can be transformative.
Regulate Your Nervous System:
Chronic stress is a major driver of midlife weight gain. Daily practices like deep breathing, yoga, or even 10 minutes of quiet mindfulness can lower cortisol and support your overall health.
Long-Term Solutions for Sustainable Results
While these tips are a great start, true transformation happens when you address the root causes of your weight gain. My approach combines functional lab testing, personalized nutrition, and lifestyle strategies to help you:
- Balance your hormones.
- Heal your gut.
- Lose stubborn weight—for good.
No more guessing games, fad diets, or quick fixes. It’s about giving your body what it truly needs to thrive in this phase of life.
Ready to Take Back Control and Feel Amazing for Good?
If you’re tired of feeling like your body is working against you, it’s time to take back control. My Healthy Hormone Bundle is the perfect place to start. For just $77, you’ll get the tools you need to balance your hormones, heal your gut, and finally ditch the stubborn weight gain—for good.
I created this bundle as a great first step to getting your foundations in place. Not only do you have specific guides targeted towards PCOS, Estrogen dominance, and blood sugar balance, but you will also get a 4 week Healthy Hormone Meal Plan, Weight Loss Resistance, and Nervous System Regulation.
Use code BLOG for $10 off!
Click here to grab your Healthy Hormone Bundle and take the first step toward feeling like yourself again.
Interested in Diving Deeper into Your Root Cause?
Midlife weight gain isn’t your fault, and it isn’t permanent. With the right approach, you can reclaim your energy, confidence, and health—and feel amazing in your body again. If you feel like you have tried it “all”, have had your doctor tell you your labs are “normal”, or feel like you have no idea where to start, fill out my form and let’s see what your next health steps should be. Let’s get started today!
XO – Krissy
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