Weight & Midlife Metabolism: Menopause Belly Fat, Protein, Strength Training, NEAT, Sleep & Stress Tips | The Menopause Reset Podcast
Midlife weight changes don’t mean you’re doing anything wrong. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why body composition shifts in perimenopause and menopause (estrogen changes, sleep, stress, routine) and how to use the big levers—protein-forward meals, strength training, NEAT (everyday movement), smart carb/alcohol timing, and better sleep—to support metabolism without strict diets.We keep it practical and encouraging for women 40+, 45+, and 50+, so you can feel strong, energized, and confident in your midlife body.In this episode, you’ll learn: What changes in midlife metabolism (estrogen decline, muscle loss, fat distribution) and why muscle is a key lever. How to build protein-forward meals that support satiety, recovery, and body composition. A simple, beginner-friendly strength plan (push, pull, squat/hinge, core) in 2 short sessions/week. Why NEAT (steps, stairs, short walks, standing calls) quietly boosts daily burn and mood. Sleep & stress basics (cool bedroom, dim lights, caffeine cutoff, longer exhales) that stabilize appetite and energy. Smart timing: wine with dinner (not as a nightcap), sweets after meals, protein earlier in the day. When to speak with a clinician for labs, personalized guidance, or joint/pain-safe training options.Tonight, try: add protein at dinner, take a 10-minute walk afterward, dim lights an hour before bed, and keep your bedroom cool.This week, build: two brief strength sessions, one or two 20-minute walks, caffeine by noon, and a quick note of what meals/moves leave you energized.Mindset: progress over perfection. Muscle is slow art—weeks and months matter more than days.Keywords: menopause weight, midlife metabolism, perimenopause weight gain, belly fat, body composition, protein, strength training, resistance training, NEAT, steps, insulin sensitivity, blood sugar, sleep, stress, cortisol, estrogen, perimenopause diet, menopause diet, women over 40, women’s health podcast, The Menopause Reset Podcast.Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share with a friend navigating menopause or perimenopause.Next episode: Supplements: Hype vs Help — what’s worth discussing with your clinician, what’s overhyped, and how to read labels without getting lost.Disclaimer: This podcast is for informational purposes only and is not medical advice. Consult your healthcare professional for personalized care.