Macros, Meal Plans, and Menopause: The Truth You’re Not Hearing

Let’s cut the fluff and get straight to it: the world of menopause has turned into a slick marketing playground.

Every other headline screams, “Macros for Menopause! Meal Plans for Menopause! Best Strength Training for Menopause!”

It’s everywhere, all the time, and let’s face it—most of it is just another way to sell you the same old diet culture dressed up in 2025 packaging.

Ten years ago? Forget it. Menopause wasn’t even a whisper in the fitness and health world.

Our moms didn’t have gyms that catered to women, much less resources on how to build muscle and keep their bodies strong through this life stage.

It was Jazzercise, maybe some cardio, and a whole lot of silence.

Now?

We’ve made progress.

Strength training has entered the chat, and spoiler alert: it’s the secret weapon for navigating menopause.

But let me be the one to tell you...macros and meal plans aren’t magic wands.

They aren’t quick fixes.

They’re tools.

And like any tool, you have to actually use them—and use them correctly.

Macros sound sexy, right?

They promise control, awareness, and a data-driven approach.

But let me tell you, the reality is tedious.

Weighing every bite, checking app entries for accuracy, and doing mental gymnastics to make sure your protein, carbs, and fats line up?

It’s work.

And most people quit before they see results because they don’t realize this isn’t about perfection—it’s about practice.

And meal plans? Sure, they simplify the process, but they don’t answer the most important question: Is this right for me? 

Because here’s the truth no one’s telling you—most women have been dieting for so long, that they’re stuck in a cycle of starvation.

Living on 900, 1000, or 1100 calories a day isn’t “discipline”; it’s a metabolic disaster.

And the solution? It’s not eating less—it’s eating more.

Yes, you read that right.

Sometimes losing weight, building muscle, or just feeling like a human again requires fueling your body, not starving it.

It’s wild. It’s counterintuitive. And it’s the conversation no one wants to have because it doesn’t sell the latest fad.

So, if you’re tired of the noise, the gimmicks, and the endless cycle of “what’s next,” this episode if for you.

I’m not here to sugarcoat it. I’m here to tell you the truth, help you break free from the bullshit, and show you how to make these tools actually work for you.

Listen now.

It’s time to rewrite the menopause playbook.

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You can Get the program and ALL the coaching by joining our membership for the next 3 months for only $147.That's right... our BEST KEPT SECRET is this coaching program.⁠https://fitness-asylum.com/fit-over-forty/

Want to know the f*cking truth about your weight loss?

I’d be doing you a HUGE disservice if I didn’t just tell you the fucking truth about your weight loss… so I’m bringing straight facts.

Starting with this one...

What you're really looking for isn’t just weight loss—it’s FAT loss.

Even if you’re like, “No, Bonnie, you’re wrong! I just need the scale to say 119 because that’s what I weighed in 10th grade.”

Sure, whatever you say.

But deep down, I KNOW you want more.

You want to live a long, healthy life.

You want to be strong enough to get up and down without falling apart.

You want to be independent.

And guess what?

That means muscle.

That means health.

So let’s stop playing.

The fucking truth about your weight loss is that it’s not just about seeing a smaller number on the scale.

It’s about building the strength, muscle, and health that will keep you thriving for years to come.

Let's get more into the f*cking truth about your weight loss on this episode.

Listen now!

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How Can I Lose Weight Consistently?

That's the million-dollar question.

Consistency is key, right?

It’s something that comes up time and time again when people ask, "Why can't I lose weight?" or "What’s holding me back?"

The truth is that consistency is the foundation for lasting change—just like it is in your job, business, or relationships.

You have to keep showing up to get results.

Want a strong marriage? You show up consistently.

Building a successful business? You stay dedicated

The same goes for weight loss.

But here's the thing: consistent doesn’t mean perfect.

You don’t have to be everyone's idea of perfection.

You don't have to get everything right 100% of the time.

You're human, and life happens.

What matters is showing up for yourself, even when life feels out of control.

The goal is to keep moving forward, even if it’s imperfect.

When you focus on consistent actions over time, that’s when you unlock the lasting results you’ve been searching for.

So, how can you start?

Show up, be kind to yourself, remember that progress, not perfection, is what counts, and listen to this episode so you can learn more about how to lose weight consistently.

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You can work on your metabolism any time of the year!

MIC DROP...I know....

We’re staring down the fourth quarter of 2024, and that means we’ve got just 90 days left to until 2024 comes to a close.

So with the next 90 days in mind, I want you to ask yourself...

What are you achieving before the clock strikes midnight on December 31st?

Now...let’s use that to reverse-engineer your success!

Listen, I know how human behavior dances around workouts and eating habits.

We’ve all seen the pattern: as the seasons change, so do our weight-loss journeys.

For some, summer brings parties and late nights, leading to a few extra pounds.

Meanwhile, others kick it into high gear come fall and winter.

The truth?

Not everyone follows the same calendar!

As the days get shorter and we gear up for the holiday festivities, don’t fall into the trap of seasonal weight gain.

It’s easy to think that when the leaves turn, so does our metabolism.

I’m here to tell you: You can work on your metabolism whenever you damn well please!

In this episode, I'm discussing how you can take a 90-day window at any point in the year and work on your metabolism. It just happens to line up with this last quarter in 2024.

Ready? Listen now!

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Want to Solve Your Weight Loss Challenges for Good?

It all starts with YOU.

Here’s the truth...

It's not about what diet you try next, or which workout plan you follow—it’s about what inside of you needs to change for you to finally reach your goals.

You see, we’re drowning in information—podcasts, books, influencers, doctors, nutritionists.

Sure, we can absorb all that knowledge about weight loss, but at the end of the day, no amount of external advice will fix what’s going on inside if you’re not ready to change.

How many times have you thought, “I’ll be happy when I hit that magic number on the scale”? But losing weight alone won’t magically transform you into a different person.

Sure, you might see the number drop, but if nothing changes internally—your mindset, beliefs, and patterns—you’ll just keep bouncing between weight loss and regain.

What if the shift you really need isn’t on the scale? What if it’s in your head? In the beliefs you’ve clung to for decades?

Something inside of you has to shift for lasting, sustainable change.

Not just your body composition, but the way you think about weight, success, and yourself.

It’s time to ask yourself the tough question: what inside of me needs to change to finally reach my goals?

Because the real transformation happens when we shift from within.

We're talking about all this and more in this episode.

Listen now!

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Let’s talk about the most frustrating part of any weight loss journey: the dreaded plateau.

You’re doing everything right—eating well, moving your body, showing up every day—and yet, the scale just. Won’t. Budge.

It’s infuriating, right?

You start questioning yourself, your progress, and whether all that hard work is even worth it.

Here’s the truth...

Weight loss stalls are normal.

Your body is literally doing its main job—keeping you alive.

But when you're working so hard and still feel stuck, it can mess with your head, your motivation, and even your self-worth.

So, what do you do when your weight loss hits a stall?

I am breaking it all down in this episode.

I'm covering the why behind these plateaus and how to move through them without losing your mind.

You’re not alone in this—trust me.

If you're ready to hear the truth about plateaus (and how to break through), listen now.

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Raise your hand if you'd like to make weight loss easier.

Same, girl, same!

But here’s the thing...

Have you ever stopped to ask yourself how you could actually make it easier?

Instead of constantly telling yourself, "Weight loss is hard," what if you flipped the script?

What if it could be easier right now, in this very moment?

Here’s the challenge I want you to take on...

Ask yourself, “How can I make weight loss easier for myself?”

It’s not about finding the perfect shortcut—it’s about creating your own path.

The mindset shift is everything.

When you stop focusing on how hard it is and start thinking about ways to make it more enjoyable, more aligned with your life, and more sustainable, you’ll be surprised at how much changes.

In this episode, I’ve got 15 tips that will help you do just that—make weight loss feel lighter, less complicated, and totally achievable.

It's time to make your weight loss EASIER.

Let’s get into it.

Listen now!

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What is the missing ingredient in your weight loss?

The answer might surprise you.

It's not the latest fad diet or hours of cardio.

It's...structure!

It's September and whether you have kids or not, that back-to-school energy is everywhere.

And with that energy comes the one thing we tend to need to get back on track.

STRUCTURE.

Structure isn't about adding another chore to your list.

And you might not even be missing it entirely—it might just be chilling in the background, waiting for you to wake it up.

But structure is the foundation that helps you figure out where you’re slipping and where you can step up your game.

And no, I’m not talking about some rigid, soul-sucking routine.

I’m talking about creating a framework that makes your life and weight loss easier, not harder.

September is the perfect time to gain more structure in your life, and ultimately your habits, that leads to the results you desire.

Ready to start building a structure that works for you?

Listen now.

Your future self is already thanking you.

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The Society

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Ever wondered what stress, gut health, and weight loss have in common?

Me too. And that's exactly why I created this episode.

Did you know humans are mostly bacteria?

Yep, about 70% of you is made up of bacteria, and your gut health isn’t just about digestion—it literally affects EVERYTHING.

We’re talking weight loss, stress management, clear thinking, quality sleep, and even your mood.

It all comes back to your gut.

And if you’re in your 40s or 50s and feeling like your metabolism is playing tricks on you, it’s probably not in your head.

Hormonal changes can mess with your gut bacteria, which can then throw off everything else.

Getting your gut health in check could be the missing piece to unlocking that weight loss, zapping stress, and finally feeling like yourself again.

This isn’t just some interesting tidbit; it’s a science that could transform how you feel every day.

So if you’re ready to take back control of your body and mind, listen now.

This info is truly too good to keep to myself.

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The Society

Book a call with Bonnie-  

Connect with Bonnie in her FREE Group-

 Find out more on how to lose weight permanently-

Why are you struggling to lose weight and keep it off for good?

It’s not that you don’t know what a vegetable is, or that you’re clueless about protein and sleep.

No, it’s way deeper than that.

Newsflash...

This is the episode you’ve been waiting for. You know, the one that’s going to cut through all the noise and finally tell you the truth about weight loss, especially if you're a woman in your 40s and 50s.

In true Bonnie fashion, let's get to the real issues—the ones that keep you stuck in that frustrating cycle of dieting harder, eating less, and working out more, all while your hormones are wreaking havoc.

I’m talking about the chaos that comes with perimenopause, menopause, and all those stress-induced hormonal changes that no one really talks about.

You can’t diet your way out of a hormonal imbalance.

You can’t out-exercise a broken metabolism.

If you’ve been on and off diets for decades, it’s time to face the truth: dieting isn’t the answer.

It’s your relationship with food, your body, and your hormones that needs to be addressed.

In this episode, we’re unraveling the confusion that’s kept you bouncing between low carb, keto, vegan, high carb, no fat, and everything in between.

I'm going to help you stop being afraid of food, stop feeling guilty for eating, and finally learn how to nourish your body the way it deserves so you can STOP overeating.

If you’re ready to break free from the diet roller coaster we all love so much (sarcasm) and learn how to eat like the grown-ass woman you are, this is the episode for you.

Listen now.

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The Society

Book a call with Bonnie-  

Connect with Bonnie in her FREE Group-

 Find out more on how to lose weight permanently-