Are You There, Midlife? | Perimenopause, Weight Loss, Fatigue, Brain Fog, Hormone Imbalance, Balance Hormones Naturally

83 | Is Poor Sleep Making You Gain Weight in Perimenopause? (Part 1)

Do You Know What’s Driving Your Hormone Symptoms? Take the first step to balance your hormones naturally with my FREE Hormone Symptom Profile Assessment: https://bit.ly/takemyhormonequiz

You used to be able to fall asleep before your head hit the pillow.

Now? You’re wide awake at 2 am, drenched in sweat, and wondering why your jeans are  getting tighter by the week.

Poor sleep in midlife isn’t just annoying.

It’s hormonal. And it could be the reason your body’s hanging onto fat.

In this week’s episode, I’m walking you through how sleep affects metabolism after 40, what your hormones are (supposed to be) doing while you sleep, and why fixing your sleep is often the first step to fat loss in perimenopause.

In this episode, I’ll answer your most-asked questions, including:

✅ Can poor sleep cause weight gain in midlife?

✅ What hormones are released while I sleep?

✅ How does sleep affect metabolism in midlife?

✅ Why do I wake up craving carbs after a bad night’s sleep?

✅ Does sleep really burn fat—or is that a myth?

✅ How does sleep affect blood sugar and insulin resistance?

✅ Can a hormone imbalance cause insomnia or leg cramps?

✅ How does improving sleep help with weight loss?

If you’ve been blaming your metabolism for weight gain while ignoring your sleep—this episode is for you. 🎧

—

Episodes Mentioned:

EP 82 | Are You Eating the Right Macros for Perimenopause Weight Loss?
https://pod.fo/e/2fc784

EP 81 | Don’t Stop Lifting! 5 Tips to Reverse Strength Training Weight Gain in Perimenopause (Part 2) 

https://pod.fo/e/2f79a5

EP 80 | Is Strength Training Making You Gain Weight in Perimenopause? (Part 1) https://pod.fo/e/2f34c1

EP 77 | The BEST Diet To Burn Fat + Balance Hormones in Perimenopause: https://pod.fo/e/2e2e6b

EP 76 | 6 Tools Under $100 for Hormone Balance + Perimenopause Weight Loss: https://pod.fo/e/2dee57

EP 75 | Trying to Lose Weight in Perimenopause? What to Know Before Intermittent Fasting: https://pod.fo/e/2db0fe

—

Next Steps:

Take the First Step to Balance Your Hormones Naturally With My FREE Hormone Symptom Profile Assessment!: https://bit.ly/takemyhormonequiz

It’s Possible to Feel Like ‘You’ Again! Book a FREE Quick Fit Clarity Call to find out how my Master Your Midlife Hormones program can help you balance your hormones and move the dial on midlife weight gain: https://bit.ly/quickfitcall

Become a Podcast Insider + Subscribe to The Hot Flash–Weekly hormone hacks, recipes, and lifestyle tips—no spam, no fluff, just science (with snacks:.): https://areyoutheremidlife.com/

Email Me: monica@monicalanetopete.com
—

*Disclaimer: Information provided in this podcast is for educational and entertainment purposes only. The information is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. I share the strategies that have worked for me, and you are advised to do your own research and speak to your medical provider for care.

82 | Are You Eating the Right Macros for Perimenopause Weight Loss?

Do You Know What’s Driving Your Hormone Symptoms? Take the first step to balance your hormones naturally with my FREE Hormone Symptom Profile Assessment: https://bit.ly/takemyhormonequiz

First, it was low-fat.

Then it was no carbs.

Then more protein… 

And finally, “just eat intuitively.”

No wonder more than half of us in perimenopause feel totally confused about what to eat—especially when our hormones, metabolism, and energy are changing by the week.

In this week’s episode, I’m walking you through how macro tracking works in midlife, why your macronutrient needs shift with menopause and hormone imbalance, and how to finally stop fearing food—and start using it to fuel your results.

In this episode, I’ll answer your most-asked questions, including:

✅ “What is a macro and why do I need to track it?”

✅ “How do macros change after 40?”

✅ “How much protein should I eat to lose weight?”

✅ “What is the best macro ratio for belly fat after menopause?”

✅ Can eating too much healthy fat cause weight gain in perimenopause?

✅ “What are the best macros for building muscle after 40?”

✅ “Is low carb bad for hormone balance?”

If you break out into a cold sweat every time you try to do macro math in your head—this episode is for you. 🎧

—

Episodes Mentioned:

EP 81 | Don’t Stop Lifting! 5 Tips to Reverse Strength Training Weight Gain in Perimenopause (Part 2): https://pod.fo/e/2f79a5

EP 80 | Is Strength Training Making You Gain Weight in Perimenopause? (Part 1): https://pod.fo/e/2f34c1

EP 79 | Perimenopause Fatigue + Weight Gain?: LIVE Coaching Call: https://pod.fo/e/2ee220

EP 77 | The BEST Diet To Burn Fat + Balance Hormones in Perimenopause: https://pod.fo/e/2e2e6b

EP 76 | 6 Tools Under $100 for Hormone Balance + Perimenopause Weight Loss: https://pod.fo/e/2dee57

EP 75 | Trying to Lose Weight in Perimenopause? What to Know Before Intermittent Fasting: https://pod.fo/e/2db0fe

—

Next Steps:

Take the First Step to Balance Your Hormones Naturally With My FREE Hormone Symptom Profile Assessment!: https://bit.ly/takemyhormonequiz

It’s Possible to Feel Like ‘You’ Again! Book a FREE Quick Fit Clarity Call to find out how my Master Your Midlife Hormones program can help you balance your hormones and move the dial on midlife weight gain: https://bit.ly/quickfitcall

Become a Podcast Insider + Subscribe to The Hot Flash–Weekly hormone hacks, recipes, and lifestyle tips—no spam, no fluff, just science (with snacks:.): https://areyoutheremidlife.com/

Email Me: monica@monicalanetopete.com
—

*Disclaimer: Information provided in this podcast is for educational and entertainment purposes only. The information is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. I share the strategies that have worked for me, and you are advised to do your own research and speak to your medical provider for care.

81 | Don’t Stop Lifting! 5 Tips to Reverse Strength Training Weight Gain in Perimenopause

Do You Know What’s Driving Your Hormone Symptoms? Take the first step to balance your hormones naturally with my FREE Hormone Symptom Profile Assessment: https://bit.ly/takemyhormonequiz

You’re not imagining it—strength training can make the scale go up before it goes down.

In fact, 40% of midlife women say they’ve quit a workout routine because they didn’t see results fast enough.

But what if the weight gain isn’t failure… it’s feedback?

In this week's episode, I’m pulling back the curtain on 5 science-backed strategies to reverse scale creep from strength training—and turn all your efforts in the gym into visible results.

In this episode, I’ll answer your most-asked questions including:

✅ “Why am I gaining weight from lifting weights in perimenopause?”

✅ “Scale jumps from workouts: water retention or fat?”

✅ “Does chronic inflammation stall fat loss even with lifting?”

✅ “Can overtraining keep cortisol high and block fat loss?”

✅ “How do I reset my cortisol curve after strength workouts?”

✅ “Best post-lift routines to reduce bloating and scale spikes?”

✅ “How long until I see muscle gains instead of weight gain on the scale?”

If you’ve been lifting weights—but you’re starting to wonder if lifting is actually making things worse🤦🏼‍♀️—this episode is for you. 🎧

—

Episodes Mentioned:

EP 80 | Is Strength Training Making You Gain Weight in Perimenopause? (Part 1) https://pod.fo/e/2f34c1

EP 79 | Perimenopause Fatigue + Weight Gain?: LIVE Coaching Call: https://pod.fo/e/2ee220

—

Next Steps:

Take the First Step to Balance Your Hormones Naturally With My FREE Hormone Symptom Profile Assessment!: https://bit.ly/takemyhormonequiz

It’s Possible to Feel Like ‘You’ Again! Book a FREE Quick Fit Clarity Call to find out how my Master Your Midlife Hormones program can help you balance your hormones and move the dial on midlife weight gain: https://bit.ly/quickfitcall

Become a Podcast Insider + Subscribe to The Hot Flash–Weekly hormone hacks, recipes, and lifestyle tips—no spam, no fluff, just science (with snacks:.): https://areyoutheremidlife.com/

Connect With Me: monica@monicalanetopete.com
—

*Disclaimer: Information provided in this podcast is for educational and entertainment purposes only. The information is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. I share the strategies that have worked for me, and you are advised to do your own research and speak to your medical provider for care.

 

80 | Is Strength Training Making You Gain Weight in Perimenopause?

Do You Know What’s Driving Your Hormone Symptoms? Take the first step to balance your hormones naturally with my FREE Hormone Symptom Profile Assessment: https://bit.ly/takemyhormonequiz

You’re lifting weights. Eating more protein. Tracking your steps.

So why does your body feel like it didn’t get the memo?🙃📝

If every workout lately leaves you more bloated, puffy, or confused by the scale, you're not alone.

In this week's episode, I’m pulling back the curtain on what’s really behind post-workout weight gain in midlife—and the 3 biggest mistakes women make when the number on the scale goes up.

In this episode, I’ll answer your most-asked questions including:

✅ Why do I gain weight when I start strength training? 

✅ Can stress from workouts raise cortisol and stall fat loss? 

✅ How can I tell if weight gain is muscle or inflammation? 

✅ Why am I not losing belly fat after lifting weights?

✅ How does strength training affect hormones during perimenopause? 

✅ Why does lifting weights make me feel more bloated?

✅ How does low estrogen impact muscle building during menopause? 

If you’ve been lifting weights—but the scale’s climbing faster than the price of gas on 4th of July weekend—this episode is for you. 🎧

—

Episodes Mentioned:

EP 78 | Eating More Protein But Still Not Losing Weight in Perimenopause?: https://pod.fo/e/2e7319

EP 77 | The BEST Diet To Burn Fat + Balance Hormones in Perimenopause: https://pod.fo/e/2e2e6b

EP 76 | 6 Tools Under $100 for Hormone Balance + Perimenopause Weight Loss: https://pod.fo/e/2dee57

EP 75 | Trying to Lose Weight in Perimenopause? What to Know Before Intermittent Fasting: https://pod.fo/e/2db0fe

—

Next Steps:

Take the First Step to Balance Your Hormones Naturally With My FREE Hormone Symptom Profile Assessment!: https://bit.ly/takemyhormonequiz

It’s Possible to Feel Like ‘You’ Again! Book a FREE Quick Fit Clarity Call to find out how my Master Your Midlife Hormones program can help you balance your hormones and move the dial on midlife weight gain: https://bit.ly/quickfitcall

Become a Podcast Insider + Subscribe to The Hot Flash–Weekly hormone hacks, recipes, and lifestyle tips—no spam, no fluff, just science (with snacks:.): https://areyoutheremidlife.com/

Connect With Me: monica@monicalanetopete.com

Website: monica@monicalanetopete.com

—

*Disclaimer: Information provided in this podcast is for educational and entertainment purposes only. The information is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. I share the strategies that have worked for me, and you are advised to do your own research and speak to your medical provider for care.

 

79 | Perimenopause Fatigue + Weight Gain?: LIVE Coaching Call

Do You Know What’s Driving Your Hormone Symptoms? Take the first step to balance your hormones naturally with my FREE Hormone Symptom Profile Assessment: https://bit.ly/takemyhormonequiz

Do you wake up with energy, but hit a wall halfway through the day?

Is brain fog making it hard to focus—or even finish a complete sentence?

Are you still trying to lose the same 10, 20, 30 pounds or more you put on after baby number two…but the only thing you’re losing these days is your patience?

If you're feeling stuck, overwhelmed with information, or don't know where to start, then today’s power-packed LIVE Coaching Session is for you.

In today’s episode, you’ll listen in on a real-time Hormone Balance Breakthru Call with a podcast listener navigating mood swings, brain fog, fatigue, and weight that won’t budge—despite doing “everything right.”

You’ll hear how we connect her symptoms to her specific hormone imbalances, uncover what’s actually keeping her stuck, and identify what she should focus on first—and how you can apply the same hormone-balancing hacks to your own symptoms and weight gain.

In this episode, we’ll address questions including:

✅ Is it normal for PMS to get worse in perimenopause?

✅ What’s causing my midday energy crash every day?

✅ Can hormone imbalance cause brain fog and forgetfulness?

✅ Why do I feel like an emotional wreck before my period now?

✅ Is joint pain common in perimenopause—or is this something else?

✅ Are my workouts making my hormones worse?

✅ Is cortisol the reason I have stubborn fat around my middle?

✅ Why can’t I lose weight no matter what I eat or how much I exercise?

If you’ve ever felt like your body’s working against you, no matter what you try—this episode is for you. 🎧

—

Next Steps:

Take the First Step to Balance Your Hormones Naturally With My FREE Hormone Symptom Profile Assessment!: https://bit.ly/takemyhormonequiz

Get to the Root of Your Hormone Symptoms and Finally Feel Like You Again—Book a Private Hormone Balance Breakthru Call for just $67: https://bit.ly/bookabreakthroughcall (Use code AYTM—offer expires in 24 hours.)

Become a Podcast Insider + Subscribe to The Hot Flash–Weekly hormone hacks, recipes, and lifestyle tips—no spam, no fluff, just science (with snacks:.): https://areyoutheremidlife.com/

Email Me: monica@monicalanetopete.com
—

*Disclaimer: Information provided in this podcast is for educational and entertainment purposes only. The information is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. I share the strategies that have worked for me, and you are advised to do your own research and speak to your medical provider for care.

78 | 💪 Eating More Protein But Still Not Losing Weight in Perimenopause?

Do You Know What’s Driving Your Hormone Symptoms? Take the first step to balance your hormones naturally with my FREE Hormone Symptom Profile Assessment: https://bit.ly/takemyhormonequiz

You’ve swapped cereal for eggs, added collagen to your coffee, maybe even splurged on the “cleanest” plant-based protein tub you could find at Costco… and still, your skinny jeans won’t button without a prayer and some deep squats.

If that sounds familiar, you’re not alone.

In midlife, most women are eating far less protein than their bodies actually need. And thanks to a little-known phenomenon called the protein leverage effect, that gap can lead to blood sugar spikes, cravings, and overeating… even when you’re trying to eat clean.

In today’s episode, I’m peeling back the curtain on the three biggest protein mistakes women make in midlife—and how to fix them to support hormone balance, stabilize metabolism, and finally move the needle on weight loss.

In this episode, we’ll unpack:

✅ Why is protein so important for hormone balance in midlife?

✅ How do hormones affect protein requirements in perimenopause? 

✅ Can eating more protein prevent weight gain during perimenopause? 

✅ Can high protein intake help stabilize blood sugar in perimenopause?

✅ How much protein do women over 40 actually need per day? 

✅ What are complete vs incomplete proteins, and why does it matter? 

✅ Does plant protein work as well as animal protein for perimenopausal women? 

✅ Can protein help reduce cravings in midlife? 

✅ Does eating more protein boost metabolism after 50?

✅ What’s the best protein powder for women over 40?

✅ What is the best time to eat protein for hormone health in midlife?

If you’ve been loading up on protein, but the scale still isn’t budging—this episode is for you. 🎧

—

Episodes Mentioned:

EP 77 | The BEST Diet To Burn Fat + Balance Hormones in Perimenopause: https://pod.fo/e/2e2e6b

EP 76 | 6 Tools Under $100 for Hormone Balance + Perimenopause Weight Loss: https://pod.fo/e/2dee57

EP 75 | Trying to Lose Weight in Perimenopause? What to Know Before Intermittent Fasting: https://pod.fo/e/2db0fe

—

Next Steps:

Take the First Step to Balance Your Hormones Naturally With My FREE Hormone Symptom Profile Assessment!: https://bit.ly/takemyhormonequiz

It’s Possible to Feel Like ‘You’ Again! Book a FREE Quick Fit Clarity Call to find out how my Master Your Midlife Hormones program can help you balance your hormones and move the dial on midlife weight gain: https://bit.ly/quickfitcall

Become a Podcast Insider + Subscribe to The Hot Flash–Weekly hormone hacks, recipes, and lifestyle tips—no spam, no fluff, just science (with snacks:.): https://areyoutheremidlife.com/

Email Me: monica@monicalanetopete.com
—

*Disclaimer: Information provided in this podcast is for educational and entertainment purposes only. The information is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. I share the strategies that have worked for me, and you are advised to do your own research and speak to your medical provider for care.

 

77 | 🔥The BEST Diet To Burn Fat + Balance Hormones in Perimenopause

Do You Know What’s Driving Your Hormone Symptoms? Take the first step to balance your hormones naturally with my FREE Hormone Symptom Profile Assessment: https://bit.ly/takemyhormonequiz

Which is better for midlife weight loss: Keto? Carnivore? Optavia?

It’s a question I get asked all the time—especially in the summer, when the pool invites start rolling in… and you’d rather melt in leggings than show up in a swimsuit.

The truth is: If your hormones are out of whack, none of those diets are going to get you very far.

Because losing weight in midlife isn’t just about cutting calories—it’s about calming cortisol, balancing insulin, and avoiding the foods that are secretly stalling your fat loss.

In today’s episode, I’m peeling back the curtain on the exact elimination diet I use with my clients to identify food triggers, calm inflammation, and finally make weight loss feel doable again

In this episode, we’ll unpack:

✅ What’s the connection between food and hormone imbalance over 40?

✅ How do I know which foods are triggering my hormone imbalance?

✅ What are the signs a food is disrupting my hormones?

✅ Can food sensitivities cause weight gain in midlife?

✅ Why does my weight fluctuate so much after eating certain foods?

✅ Can elimination diets help balance hormones naturally—without medication?

✅ Can an elimination diet fix my slow metabolism in midlife?

✅ What is the best elimination diet for perimenopause?

If you’ve ever tried quitting carbs and sugar only to still feel bloated, inflamed, and stuck at your same weight—this episode is for you. 🎧

—

Episodes Mentioned:

EP 76 | 6 Tools Under $100 for Hormone Balance + Perimenopause Weight Loss: https://pod.fo/e/2dee57

EP 75 | Trying to Lose Weight in Perimenopause? What to Know Before Intermittent Fasting: https://pod.fo/e/2db0fe

EP 74 | Are You Eating Enough? 3 Ways Eating Less Backfires in Perimenopause: https://pod.fo/e/2d7f66

EP 61 | How Did I Get HERE? 6 Root Causes of Hormone Imbalance in Perimenopause & Menopause: https://pod.fo/e/2ae786

EP 57 | How Can I Have a Hormone Imbalance If My Blood Work Is Normal?: https://pod.fo/e/2a1b75

—

Next Steps:

Take the First Step to Balance Your Hormones Naturally With My FREE Hormone Symptom Profile Assessment!: https://bit.ly/takemyhormonequiz

Want to see if FEAST can help balance your hormones and move the dial on midlife weight gain? Book a FREE Quick Fit Clarity Call to find out how my Master Your Midlife Hormones program can help you stop spinning your wheels and feel like “you” again.: https://bit.ly/quickfitcall

Become a Podcast Insider + Subscribe to The Hot Flash–Weekly hormone hacks, recipes, and lifestyle tips—no spam, no fluff, just science (with snacks:.): https://areyoutheremidlife.com/

Email Me: monica@monicalanetopete.com
—

*Disclaimer: Information provided in this podcast is for educational and entertainment purposes only. The information is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. I share the strategies that have worked for me, and you are advised to do your own research and speak to your medical provider for care.

76 | 6 Tools Under $100 for Hormone Balance + Perimenopause Weight Loss

Do You Know What’s Driving Your Hormone Symptoms? Take the first step to balance your hormones naturally with my FREE Hormone Symptom Profile Assessment: https://bit.ly/takemyhormonequiz

Have you ever bought the same supplement twice because you forgot you already tried it? 👀

🙋🏼‍♀️Yeah, been there, got the T-shirt… AND the magnesium spray… AND the melatonin gummies that tasted like stale fruit snacks.

According to a 2025 OnePoll survey, women in perimenopause and menopause spend nearly $500 a year on supplements, apps, and other health products to balance their hormones.

And yet… 76 percent of us say our symptoms haven’t changed—and neither has the number on the scale.

In today’s episode, I’m spilling the tea on 6 Tools Under $100 that actually support hormone balance and can help you move the dial on midlife weight loss.

In this episode, we’ll unpack:

✅ What are the best supplements for balancing hormones during perimenopause?

✅ Can a quiz accurately diagnose hormone imbalances?

✅ How does using a digital food scale aid in weight management?

✅ Is macro tracking more effective than calorie counting for fat loss?

✅ Which apps are best for tracking macronutrients?

✅ How does blood sugar imbalance contribute to weight gain in perimenopause?

✅ Can regular exercise improve blood sugar control and aid in weight loss?

If you’ve ever bought a pricey smart scale (but couldn’t figure out how to sync it to your phone without calling in the Geek Squad)—this episode is for you. 🎧
—

Episodes Mentioned:

EP 75 | Trying to Lose Weight in Perimenopause? What to Know Before Intermittent Fasting: https://pod.fo/e/2db0fe

EP 74 | Are You Eating Enough? 3 Ways Eating Less Backfires in Perimenopause: https://pod.fo/e/2d7f66

EP 57 | How Can I Have a Hormone Imbalance If My Blood Work Is Normal?: https://pod.fo/e/2a1b75

—

Next Steps:

Take the First Step to Balance Your Hormones Naturally With My FREE Hormone Symptom Profile Assessment: https://bit.ly/takemyhormonequiz

Tired all the time? Can’t lose weight? Fine one minute…losing it the next? Book a FREE Quick Fit Clarity Call to find out if my Master Your Midlife Hormones program can help you stop the guesswork and feel like “you” again.: https://bit.ly/quickfitcall

Become a Podcast Insider + Subscribe to The Hot Flash–Weekly hormone hacks, recipes, and lifestyle tips—no spam, no fluff, just science (with snacks:.): https://areyoutheremidlife.com/

Email Me: monica@monicalanetopete.com
—

*Disclaimer: Information provided in this podcast is for educational and entertainment purposes only. The information is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. I share the strategies that have worked for me, and you are advised to do your own research and speak to your medical provider for care.