Menopause Mystery – Hormones and Weight Gain
Is this you? “When I step out of the shower in the morning, I’m grateful the mirror is fogged up. Or maybe it’s just built-in protection so I don’t have to face my reflection!” “Pants with elastic waistbands or jersey pants are a total fashion disaster – I never thought I’d see them as part of my wardrobe!” If you’ve ever looked in the mirror, tugged at a waistband that used to fit, and muttered something unprintable—welcome to the club. You’re not alone. Beneath the humour (and occasional eye-roll-worthy comments from me) lies a mix of frustration and bewilderment many women feel about their changing bodies. Let’s face it, menopause is no picnic. Hormones, weight gain and more fun. Most of my clients are women between their mid-40s and mid-60s. The 50s crowd usually knows they’re in menopause, but the 40-something girls? Not so much. “Me? Menopause? No way, I’m too young!” Sound familiar? It starts subtly—mood swings, mysterious weight gain, or that extra glass of wine feeling more like sabotage than a treat. And then there’s weight. Oh, weight. What starts as a couple of holiday pounds gradually morphs into stubborn, immovable kilos. The old tricks—detoxes, crash diets, or simply “cutting back”—don’t seem to work. Even women who meticulously watch their diets are horrified to see the scale creeping up. What gives? It’s hormones, my dear. While menopause officially marks the reproductive organs hitting snooze, the changes ripple out, impacting everything from your mood to metabolism. Our trusty BMR (Basic Metabolic Rate) slows as we age, so even without eating more, we might gain weight. But let’s get one thing clear: it’s not your fault. No guilt. No shame. If you’re serious about tackling this weighty issue, it starts with understanding what’s happening under the hood. Menopause knowledge is power. In this series, I’ll break down the hormonal mischief causing weight gain and explore smarter ways to manage it. Forget yo-yo diets—they’ll just make matters worse. For now, take a breath, and let’s blame the hormones. Ready to dive in? Let’s go. Estrogen – The Mother of All Hormones Meet estrogen. Technically not the “mother” of hormones but the hormone that makes us nurture and have maternal feelings, when we see the hot young delivery guy. In this context, I simplify; estrogen actually refers to a group of hormones). Together with progesterone, it regulates the female cycle and pregnancies. By our mid-40s, estrogen production starts to slow down gradually. Our fertile years are nearing their end – not overnight but over a longer period – like watching paint dry in slow motion. Our bodies dislike change and react very sensitively to even slight fluctuations. Now those little love handles come into play: female fat cells can produce tiny amounts of estrogen, especially those stubborn belly fat cells that act more like glands. When estrogen levels start to drop, fat cells kick into action, stepping in to support the now-lazy ovaries1. So, it’s no surprise that fuller-figured women with more fat cells experience fewer menopausal symptoms (hot flashes, sleep disturbances, depression). To help fat cells do their job and help out with some estrogen, enzymes that store fat are activated while those that promote fat burning get switched off. Not exactly what figure-conscious women desire. But look on the bright side: estrogen keeps our skin youthful and smooth. Starvation diets and crash diets make the situation worse and the body clings tight to every fat cell. Therefore, patience is key here – slow and steady wins the race! Here is my tip: NEVER STARVE YOURSELF. To be precise: don’t drop your daily calorie intake below your basal metabolic rate. If it is just for one day, you might get away with it. But after 48 hours of starvation, your body senses a famine. All hormones collaborate swiftly when starvation occurs. This isn’t just menopause knowledge; it’s common sense: starving makes your body adjust and learn to function on less energy. Highly efficient – but not, what we want for our bodies. Progesterone – The Better Half of Estrogen Progesterone belongs to a group of steroid hormones called the progestogens. Its importance for conception is well-known, and during menopause, it comes back into focus when considering hormone replacement therapy (HRT). Many menopausal symptoms stem from declining progesterone levels. Progesterone is known to increase the production of GABA, a neurotransmitter that promotes sleep and also enhances mood by inducing feelings of relaxation and well-being. A decrease in progesterone levels results in lower GABA levels, which can contribute to symptoms of anxiety, sadness, or depression2. However, it’s not just progesterone itself; it’s the balance between progesterone and estrogen that gets out of whack. Estrogen can even become temporarily dominant – a temporary dominance that can cause significant fluctuations which the body does not really like. Insulin – When the Pancreas Gets Lazy What springs to mind when you hear “insulin”? For most people, diabetes comes to mind – when the pancreas produces insufficient insulin. Insulin is crucial for moving sugar from the blood into cells. But when estrogen levels drop, insulin resistance can occur: the pancreas must work harder, and insulin doesn’t function properly. You might have eaten something, but your brain still signals HUNGER. When blood sugar is too low, cravings hit hard. The brain raises alarms because it needs glucose. You might experience extreme cravings in this situation. But when you indulge in simple carbohydrates (rolls, pasta, rice, chocolate, and sweets) it gets tricky. These foods break down quickly into sugar molecules and enter the bloodstream swiftly. To transport sugar into cells, a large amount of insulin gets released -often with a little delay, because the pancreas has become sluggish. After that chocolate high – the pleasant relaxation we feel while eating chocolate – comes crashing down: high insulin levels drop blood sugar below normal levels. We feel tired, irritable, unfocused – and only another sugar rush will help. This means: a rollercoaster ride of blood sugar levels due to poor nutrition or…