Weight Gain in Menopause: Hormones, Stress & What Really Helps
Release Date: 08/19/2025
Remove - clearing the roadblocks to better digestion
Fab Female Nutrition
Healing your gut starts with one simple step: removing the things that get in the way. In this episode, I dive into the first stage of the 4R’s of Gut Health - Remove. This phase is all about creating the right environment for healing by taking out irritants that inflame your gut and disrupt your hormones. I explain how eliminating common triggers like sugar, caffeine, alcohol, gluten, and ultra-processed foods can calm inflammation, balance your gut bacteria, and give your digestive system a much-needed break. You’ll also learn why balancing your microbiome is more effective than...
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Gut health reset: why the 4Rs are the key to feeling fabulous again
Fab Female Nutrition
Your gut is at the heart of everything - from your energy and hormones to your mood, digestion, and immunity. In this new series, I’m diving into one of my favourite topics: gut health - and the 4R’s framework that underpins my self-paced 28-Day Transformation Programme. In this first episode, I explain why gut health truly is the foundation of wellbeing, especially for midlife women, and how following a clear, structured reset can help you feel more like yourself again. You’ll learn: • How the 4R’s - Remove, Replace, Repair and Retain - can transform your digestion and energy •...
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Sleep smarter in menopause: why better rest transforms your mood, memory, and metabolism
Fab Female Nutrition
Sleep really is your body’s superpower, yet it’s often one of the first things to suffer when we hit perimenopause or menopause. I know this one personally. When my anxiety was high and my sleep was poor, everything felt harder, I was more emotional, more tired, and constantly running on empty. What I didn’t realise at the time was how much poor sleep was affecting not just my energy, but my hormones, my appetite, and even my digestion. Here’s the truth: if you don’t sleep well, you can eat around 300–400 extra calories a day without even realising it. Your brain drives you to look...
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Toxin overload? How to reduce hidden hormone disruptors in menopause
Fab Female Nutrition
We can’t avoid all toxins, but we can reduce our exposure to the ones that interfere with our hormones and overall wellbeing. During menopause, our bodies are already working hard to rebalance. Add in the extra load from plastics, cleaning products, skincare, and environmental chemicals, and it can tip things in the wrong direction. The good news? Small, consistent changes really do make a difference. In this episode, I’ll share: • Where hormone-disrupting chemicals show up in everyday life (and how to spot them) • Simple swaps for home, body, and kitchen that reduce your exposure •...
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Move smarter in menopause: why daily movement matters as much as exercise
Fab Female Nutrition
When we think about health, we often focus on exercise, but in menopause, it’s how you move your body every day that really counts. At this stage of life, long hours of high-intensity training can sometimes do more harm than good, raising stress hormones and leaving you feeling depleted. What your body needs is a balanced approach: daily movement to keep joints supple and energy flowing, combined with the right type of exercise to protect bone, heart, and muscle health. In this episode, I’ll share: • Why daily movement is just as important as formal exercise in menopause • The types of...
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Manage your stress: the second secret to a healthy menopause
Fab Female Nutrition
Lets be real - stress isn’t something we can avoid, but how we respond to it can make or break our menopause journey. When I hit perimenopause at 40, anxiety and overthinking became part of my daily life. I didn’t recognise it at the time, but my nervous system was in overdrive. Once I learned how to manage my stress more effectively - through nutrition, lifestyle shifts, and self awareness, everything started to feel lighter and more manageable. In this episode, I’ll share: • How stress hormones like cortisol affect your weight, sleep, and mood in midlife • Why perimenopause...
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Re-evaluate your diet: the first secret to a healthy menopause
Fab Female Nutrition
October is Menopause Awareness Month, so I’m kicking off a brand-new mini series: 5 Secrets to a Healthy Menopause. In this episode, I’m sharing the first, and perhaps most powerful secret: re-evaluating your diet. When I hit perimenopause at 40, I didn’t know what was happening to me. My symptoms weren’t extreme, but the poor sleep, night sweats, and constant overthinking left me anxious and exhausted. Changing my diet was the turning point, and it’s a change I now help women make every day. We’ll cover: • Why nutrition is the foundation for hormone balance and energy •...
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What testing taught me: real insights and honesty from a nutritional therapist
Fab Female Nutrition
This is the final episode in my special anniversary series - where I’ve been sharing what I’ve learned as a woman, a nutritionist, and the host of the Fab Female Nutrition podcast for the past 6 years. In this episode, I’m talking all about testing - and what I’ve discovered about my own health through tools like genetics, gut testing, and omega-3 analysis. Some of the results surprised me (yes, even as a nutritional therapist!) But they’ve helped me support myself more effectively, and better understand the women I work with. This episode is all about clarity, compassion, and...
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From cardio to connection: how slowing down helped me move and feel better in midlife
Fab Female Nutrition
In your 20s and 30s, movement is often about keeping going - more cardio, more effort, more pushing through. But in this episode, I’m sharing how everything changed when I slowed down, tuned in, and started listening to what my body actually needed. I’ll tell you how qualifying as a yoga teacher at 51 reshaped my mindset, why mindful movement supports hormones and nervous system balance, and how walking, paddleboarding, and even open water swimming now bring me more joy (and better results) than punishing workouts ever did. Whether you’re feeling stiff, burnt out or just disconnected,...
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Food first - but not perfect: how I learned to eat for energy, not just fullness
Fab Female Nutrition
In this episode, I’m reflecting on how my relationship with food has changed over the years - from piling up toast and pasta just to feel full, to learning how to fuel myself properly for energy, mood, and hormone health. You’ll hear how my training in my 40s changed everything, how I approach food with joy (not guilt), and why eating well means you don’t need to snack your way through the day. I’ll also share how a simple test revealed my omega-3 levels were way too low - and what I did about it. 💛 My 28-Day Transformation Programme is now live! It’s been refined after guiding...
info_outlineFrustrated by weight gain in menopause — especially around the middle? You’re not alone. It’s one of the most common questions my clients ask me, and I know how frustrating it can feel when your usual diet or exercise just doesn’t seem to work anymore.
But here’s the good news: while these changes are common, they’re not inevitable. On this episode (part 3 of my 4-part menopause series), I share my expertise as a nutritional therapist to help you understand what’s really going on, and what you can do to support your body through this transition.
And remember, your body isn’t working against you. She’s always trying to protect you, these changes are part of a clever hormonal shift, not a personal failing. With the right support, you can work with your body rather than fighting against it.
You’ll learn:
• Why your body may store fat around the middle - and how it’s actually trying to protect you
• The role of oestrogen, insulin, and cortisol in menopausal weight changes
• Why declining muscle mass makes a difference to metabolism, and how strength training can help
• How regular, balanced meals create safety signals for your body and support hormone balance
I’ll also share practical strategies you can start today to support your metabolism, protect your bones, and feel more in control of your weight during this transition.
🙏 Special thanks to our sponsor Revive Active their Meno Active formula contains a blend of botanicals, B vitamins, magnesium, and more to support women through perimenopause and menopause. Use code Wendy10 at checkout for 10% off your purchase.