My Menopause Clinic: Your Guide to Healthy Weight Loss and Lasting Results
A time-tested approach that has helped many of my patients turn the challenges of menopause into opportunities for better health.
At least 50% of women gain weight during menopause.
On average, there’s a 15–20 pound increase by the time this stage is reached.
If you’re going through this change, you might have noticed that, despite sticking to your usual routines, the scale seems to have a mind of its own and keeps creeping up.
Those diets and plans that once worked wonders now seem as effective as a chocolate teapot.
Remember how that extra slice of cake used to go straight to your hips? Now it seems to have found a new favorite spot around your belly.
This is the most common complaint I hear in my Menopause Clinic. Many women feel frustrated and overlooked by doctors who offer oversimplified advice like “just eat less and move more.”
Traditional weight loss methods simply don’t cut it anymore, leaving many feeling dismissed and overwhelmed.
And it’s not just about fitting back into your old jeans. Weight gain affects your overall health, motivation, self-esteem, and confidence.
The Menopause Effect: Why Weight Gain Happens
Menopause isn’t just a phase — it’s a full-body transformation, particularly affecting your hormones. Understanding this is key to managing weight during menopause, as hormones play a major role in body weight regulation.
Hormonal fluctuations during menopause significantly impact metabolism and fat storage. Estrogen, in particular, is a major player. As estrogen levels drop, so does your metabolism, making weight loss feel like climbing a mountain.
Estrogen also acts as a powerful anti-inflammatory agent. So, saying goodbye to it means saying hello to more inflammation.
Research shows that more than 60% of menopausal women experience an increase in abdominal fat — known as visceral fat, which is particularly inflammatory.
This inflammation increases your risk for health conditions like cancer, diabetes, and heart disease. It also makes menopausal symptoms worse and contributes to further weight gain.
And it’s not just about estrogen. Shifts in cortisol and insulin can leave you hungrier and more prone to storing fat. These hormonal changes also affect your gut health and microbiome, the foundation of your overall health.
Thyroid issues are also common at this stage. They can cause weight gain or mimic menopausal symptoms, so checking and optimizing your thyroid function should be a priority.
Beyond Hormones
It’s not all about hormones.
After age 30, we start losing up to 8% of our muscle mass per decade — and menopause speeds this up.
For every five pounds of muscle lost, we often gain an equal amount in fat. Muscle is your body’s best calorie-burner, so losing it slows your metabolism. And with aging, we don’t burn calories as efficiently during exercise.
Plus, let’s not forget the joys of hot flashes, achy joints, and low energy — all of which can zap your motivation to move.
Still, losing those extra pounds comes with serious benefits:
- Relief from menopausal symptoms
- Better sleep
- More energy
- Healthier heart, brain, gut, and skin
- Stronger mental health, self-image, and confidence
The Basics
Think of my guidance as your compass for managing weight and navigating menopause.
My protocol is simple: It’s about feeling healthy, energized, and experiencing fewer symptoms. Looking great on the outside and feeling fantastic on the inside.
Weight loss? That’s just a happy bonus — without the stress.
My advice always has three parts:
- Lifestyle changes
- Botanicals and supplements
- Hormone Replacement Therapy (HRT)
1. Lifestyle Changes
More Than Just Weight Control
With the right lifestyle habits, you can manage your weight and dramatically reduce menopausal symptoms. Nearly 40% of women need nothing more than this step — I never skip it.
Fuel Shift: Protein, Fiber, and Healthy Fats
– Aim for about 1 gram of protein per pound of body weight per day (at least 25–30 grams per meal). Lean, high-quality protein helps maintain muscle and repair tissues.
– Fiber is essential for gut and hormone health. Target 30–40 grams daily, which is about one pound of colorful vegetables — five different colors if possible.
– Healthy fats are vital for brain and hormone production. Focus on avocado, olive oil, seeds, nuts, and coconut. Moderate high-quality animal fats are fine too.
Anti-Inflammatory Diet
– Cut out ultra-processed foods, added sugars, simple carbs, seed oils, fried foods, and alcohol.
– This will help flatten that “menopause belly” and reduce harmful visceral fat. You’ll also feel more energetic and sleep better.
Intermittent Fasting
– This is a game-changer for many.
– Try 16:8 fasting (eat during an 8-hour window, fast for 16). Start with 12:12 or 10:14 if needed.
– Fasting improves inflammation, hormone balance, and naturally reduces calories.
Support Your Microbiome
– Eat fermented foods like sauerkraut, kimchi, miso, kefir, and yogurt.
– Include prebiotics: artichokes, asparagus, onions, garlic, green bananas, etc.
– Probiotic supplements can help too.
Hydrate
– Drink plenty of water.
– Add lemon for detox and digestion.
– Green tea supports fat burning and provides antioxidants.
2. Botanicals and Supplements
In addition to dietary changes, some supplements and herbs can provide extra support:
- Vitamin D and calcium – bone health
- Omega-3s – anti-inflammatory, brain & heart support
- Magnesium – sleep, stress, cramps
- Herbs like red clover, black cohosh, and cimicifuga – menopausal relief
- Probiotics – gut and immune health
3. Hormone Replacement Therapy (HRT)
HRT can help relieve symptoms for some women, but it’s not right for everyone. Always consult with a professional to evaluate your individual needs and risks.
Final Thoughts: A Personalized Approach
Every woman is different, and what works for one might not work for another. My goal is to give you a practical, effective guide you can adapt to your own needs.
The combination of lifestyle changes, the right supplements, and — if needed — HRT can help you navigate menopause more smoothly and maintain a healthy weight.
Consistency and patience are key. These changes won’t happen overnight, but over time, they can lead to long-lasting health and wellness.
