Hormonal Shifts & Midlife Weight Gain
Free Resources to Support Your Midlife Strength Journey
Weight suddenly sticking to your belly, hips, or thighs even though you're doing what you've always done? It's not a lack of willpower — it's hormones, metabolism, and muscle mass changing at the same time.
This page is for you if:
- ✓You’ve gained weight in midlife without changing how you eat.
- ✓Restrictive dieting isn’t working and you want evidence-based guidance.
- ✓You want to protect your metabolism and feel strong again in midlife.
Step 1 · Free PDF
5-Day Metabolism Reset for Perimenopause
A simple, hormone-friendly 5-day plan to stabilize energy, reduce cravings, and support your metabolism — without dieting or restriction.
- •Protein-first, high-fiber meals
- •Daily strength + movement rhythm
- •Designed for women 35+ in perimenopause
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Start Here: Your Anti-Diet Action Plan
Before you cut more calories or punish yourself with extra cardio, it helps to understand what's actually happening in your body. Perimenopause changes how you store fat, build muscle, and regulate hunger — so the approaches that worked in your 20s simply don't land the same way now.
Lift weights 2–3× per week
Focus on compound lifts (squats, hinges, pushes, pulls) in the 4–8 rep range, with enough weight that the last 1–2 reps feel challenging.
Prioritize protein at every meal
Aim for ~25–30g protein per meal to support muscle, satiety, and blood-sugar control.
Walk daily + sprinkle in short, hard intervals
Gentle movement most days + 1–2 brief sprint/HIIT sessions per week is more effective than grinding out long cardio sessions.
Protect sleep and manage stress
Cortisol, hot flashes, and poor sleep all push your body toward fat storage — especially around the belly. Treat sleep and stress like training goals, not afterthoughts.
HORMONES · METABOLISM · MUSCLE
Understand the Why, Then Follow a Plan
First, learn what's actually happening to your metabolism in perimenopause. Then, put it into practice with a simple 5-day reset designed for women 35+.
- ✓Why weight can increase even when you're “doing the same things”.
- ✓How strength training, sleep, stress, and nutrition work together.
- ✓Evidence-based strategies you can start this week.
Free Download
5-Day Metabolism Reset
A simple, hormone-friendly 5-day plan to stabilize energy, reduce cravings, and support metabolism — without dieting or cutting out entire food groups.
- 5 days of balanced, protein-first, high-fiber meals.
- Daily strength + movement rhythm that fits a busy life.
- Designed specifically for women in perimenopause and menopause.
Get Your 5-Day Perimenopause Metabolism Plan
This free 5-day plan shows you exactly how to eat, train, and recover in a hormone-friendly way — no calorie counting or restriction.
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Keep Going: Related Guides & Tools
Want Help Putting This Into Action?
If you're navigating perimenopause or menopause and feel stuck trying to manage weight, energy, and strength on your own, we can build a plan together. LiftHerUp coaching combines strength training, habit support, and evidence-based education for women 35+.
Learn about coaching