The Truth About Menopause Weight Gain (It's Not What You Think)

Key Takeaways:

• The SWAN Study shows hormones alone cause only 3-6 pounds of weight gain during menopause
• During perimenopause, the rate of fat gain doubles from around 1% to 1.7% per year
• Muscle loss is actually minimal (0.2% per year) and totally preventable
• Real success requires addressing sleep, stress, movement, and nutrition (The MENO Framework)

In this episode, I'm calling out a major menopause myth: that hormones alone are responsible for significant midlife weight gain. I'm diving into the research-backed reality, sharing what I learned from the SWAN study and from gaining 30 pounds myself during perimenopause—despite doing all the "right things." I'll explain the complete picture behind why your body changes and introduce you to my science-backed MENO Framework, designed to help you finally stop fighting your body and start thriving in midlife.

Time Stamps

00:00-03:21 – Sarah's late-night struggle and introduction of the SWAN study
03:21-05:44 – Deep dive into the research: what's really changing physically
05:44-10:04 – Myth-busting the muscle loss misconception
10:04-14:14 – The complete picture beyond hormones: sleep, stress, nutrition, and movement
14:14-19:21 – My MENO Framework explained (Measure protein & veggies, Energize with strength, Nourish sleep, Optimize daily movement)
19:21-23:55 – Calling out social media myths and sharing real, sustainable solutions

Quick Reference Guide

Here's the MENO Framework breakdown:

M - Measure your protein (25-30g) and veggies with each meal
E - Energize your body with strength training (it doesn't have to be long sessions!)
N - Nourish your sleep (one of the biggest overlooked factors!)
O - Optimize your daily movement (make daily life your movement practice)

Resources Mentioned;

• Free Meno Framework Guide [Download]

And please remember: You're not broken. You're not lazy. You're not alone. You're navigating a chapter of life no one prepared you for, and we're rewriting these outdated narratives together. 🩷 ~ Catharine

#MenoCollective #Perimenopause #WomensHealth
#MenopauseWeightGain #SWANStudy #HormoneHealth
#MidlifeWellness #PerimenopausalNutrition
#MenopauseMyths #WomenOver40 #MenopauseSupport
#StrengthTraining #SleepHealth #HormoneBalance
#MidlifeTransformation

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The Macro Mindset with Coach Catharine

⚕️ MEDICAL DISCLAIMER
The content in this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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