Sign up to save your podcasts
Or
Share Episode 11: Why You’re Gaining Weight in Perimenopause and Menopause — And What to Do About It
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
Episode 11: Why You’re Gaining Weight in Perimenopause and Menopause — And What to Do About It
Struggling with belly fat, bloating, or weight gain that wasn't a problem a few years ago?
This week, I’m unpacking exactly what’s going on with your body in perimenopause and menopause that’s making weight loss feel impossible… and how to actually shift that.
We’re breaking down:
- What’s really going on with your hormones and metabolism
- Why visceral fat increases (and why it matters)
- The role of insulin resistance, cortisol, and muscle loss
- Why "eat less, move more" is outdated advice — and what to do instead
- The science-backed ways to actually support fat loss in midlife (hint: it's not starvation)
Plus: I’m talking about the real role of HRT, protein, strength training, supplements, and nutrition — and how to stop fighting your body and start working with it.
This one’s part education, part myth-busting, and all about helping you feel better, get stronger, and finally understand what your body is doing — and why it’s not your fault.
To book an appointment if you're in DE or MD visit:
www.offcoastwellness.com or call/text 302-947-8388
IG/FB: @offcoastwellness / @yourhormoneNP
TikTok: @yourhormoneNP
Fullscript Link for Supplements: https://us.fullscript.com/welcome/offcoastwellness/store-start
Referenced Research & Resources:
- Visceral Fat & Estrogen Decline:
- Lizcano F, Guzmán G. Estrogen deficiency and the origin of obesity during menopause. BioMed Res Int. 2014. https://doi.org/10.1155/2014/757461
- Insulin Resistance & Menopause:
- Carr MC. The emergence of the metabolic syndrome with menopause. J Clin Endocrinol Metab. 2003. https://doi.org/10.1210/jc.2003-030242
- Cortisol & Adrenal Compensation:
- Prior JC. Progesterone for symptomatic perimenopause treatment. Endocrine. 2018. https://doi.org/10.1007/s12020-018-1722-4
- Creatine for Midlife Women:
- Forbes SC et al. Effects of creatine supplementation on brain function and health. Nutrients. 2021. https://doi.org/10.3390/nu13030875
- Vitamin D & K2 Synergy for Bone Health:
- Karp JK et al. Vitamin K2: a neglected player in bone health? Front Endocrinol. 2022. https://doi.org/10.3389/fendo.2022.928556
- Berberine and Blood Sugar:
- Dong H et al. Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis. Evid Based Complement Alternat Med. 2012. https://doi.org/10.1155/2012/591654
- Myo-Inositol & PCOS/Insulin Resistance:
- Unfer V et al. Myo-inositol and D-chiro-inositol in PCOS: a review. Gynecol Endocrinol. 2012. https://doi.org/10.3109/09513590.2011.650660
- Menopause Muscle Loss & Resistance Training:
- Maltais ML et al. Sarcopenia, muscle function, and resistance training in older women. J Aging Res. 2010. https://doi.org/10.4061/2010/569830
View all episodes
By Kelly Knox, MSN, APRN, FNP-BC, FNP-CStruggling with belly fat, bloating, or weight gain that wasn't a problem a few years ago?
This week, I’m unpacking exactly what’s going on with your body in perimenopause and menopause that’s making weight loss feel impossible… and how to actually shift that.
We’re breaking down:
- What’s really going on with your hormones and metabolism
- Why visceral fat increases (and why it matters)
- The role of insulin resistance, cortisol, and muscle loss
- Why "eat less, move more" is outdated advice — and what to do instead
- The science-backed ways to actually support fat loss in midlife (hint: it's not starvation)
Plus: I’m talking about the real role of HRT, protein, strength training, supplements, and nutrition — and how to stop fighting your body and start working with it.
This one’s part education, part myth-busting, and all about helping you feel better, get stronger, and finally understand what your body is doing — and why it’s not your fault.
To book an appointment if you're in DE or MD visit:
www.offcoastwellness.com or call/text 302-947-8388
IG/FB: @offcoastwellness / @yourhormoneNP
TikTok: @yourhormoneNP
Fullscript Link for Supplements: https://us.fullscript.com/welcome/offcoastwellness/store-start
Referenced Research & Resources:
- Visceral Fat & Estrogen Decline:
- Lizcano F, Guzmán G. Estrogen deficiency and the origin of obesity during menopause. BioMed Res Int. 2014. https://doi.org/10.1155/2014/757461
- Insulin Resistance & Menopause:
- Carr MC. The emergence of the metabolic syndrome with menopause. J Clin Endocrinol Metab. 2003. https://doi.org/10.1210/jc.2003-030242
- Cortisol & Adrenal Compensation:
- Prior JC. Progesterone for symptomatic perimenopause treatment. Endocrine. 2018. https://doi.org/10.1007/s12020-018-1722-4
- Creatine for Midlife Women:
- Forbes SC et al. Effects of creatine supplementation on brain function and health. Nutrients. 2021. https://doi.org/10.3390/nu13030875
- Vitamin D & K2 Synergy for Bone Health:
- Karp JK et al. Vitamin K2: a neglected player in bone health? Front Endocrinol. 2022. https://doi.org/10.3389/fendo.2022.928556
- Berberine and Blood Sugar:
- Dong H et al. Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis. Evid Based Complement Alternat Med. 2012. https://doi.org/10.1155/2012/591654
- Myo-Inositol & PCOS/Insulin Resistance:
- Unfer V et al. Myo-inositol and D-chiro-inositol in PCOS: a review. Gynecol Endocrinol. 2012. https://doi.org/10.3109/09513590.2011.650660
- Menopause Muscle Loss & Resistance Training:
- Maltais ML et al. Sarcopenia, muscle function, and resistance training in older women. J Aging Res. 2010. https://doi.org/10.4061/2010/569830