In this episode, Rossie talks about one of the most common struggles women face in midlife—stubborn belly fat. She dives into why it’s not just about eating less or doing more cardio, but about understanding what your body is going through during perimenopause, menopause, and beyond.
Rossie talks about how hormonal changes—especially the decline in estrogen—can trigger fat storage around the midsection. She explains how stress and elevated cortisol levels, insulin resistance, and poor sleep all play a major role in keeping belly fat stuck, even when you feel like you’re doing everything right.
Rossie also talks about shifting the mindset from frustration to empowerment. She shares real, doable strategies that support your body through midlife changes, starting with nutrition. Rossie talks about the importance of prioritizing protein—aiming for 30 grams per meal—to help stabilize blood sugar, support lean muscle, and control cravings. She encourages pairing protein with fiber-rich carbs, healthy fats, and lots of colorful veggies—and reminds you to hydrate with half your body weight in ounces of water daily.
When it comes to exercise, Rossie talks about why more cardio isn’t the answer. Instead, she recommends lifting weights 2–4x per week to build lean muscle, boost metabolism, and support long-term fat loss. She also shares how walking and short bursts of movement like HIIT can be more effective and hormone-friendly than long workouts that raise cortisol.
Rossie talks about stress and mindset as powerful parts of the fat loss journey. She encourages women to take 10 minutes a day for self-care—whether that’s journaling, prayer, breathwork, or grounding in nature—to help calm the nervous system and reduce stress-related belly fat.
On sleep, Rossie talks about how it’s not a luxury—it’s a fat-loss tool. She shares tips for better sleep, like reducing screen time before bed, creating a calming routine, and aiming for 7–8 hours of quality rest each night.
Finally, Rossie talks about the importance of community—being surrounded by supportive, like-minded women who help you stay consistent and motivated.
Rossie’s Recap
To close out the episode, Rossie talks about your action plan:
✅ Eat 30g of protein per meal
✅ Lift weights 2–4x/week
✅ Manage stress with 10 minutes of daily self-care
✅ Get 7–8 hours of quality sleep
✅ Stay hydrated
✅ Connect with community
✅ And most of all—give yourself grace
Rossie reminds you that not every day will be perfect—and that’s okay. You don’t need a fresh week to start over—you can reset in the next moment. Your body is wise, and when you support it with what it truly needs, it will respond.
If this episode encouraged you, Rossie invites you to share it, subscribe, and leave a review. Thanks for tuning in—she’ll see you in the next episode of Empower You Wellness.
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