3 Hormones You Can Trick to Ward Off the Pounds
Perimenopause. Menopause. Midlife. All about the same time frame, between 40 and 55 years old. Thankfully, we are hearing more and more about it. The “shame” of it all is slowly dwindling. What it is. Why it is. Best of all, if you are in it, you have access to more specialists who actually know how to treat it, coaches like me and a head-spinning amount of information on Instagram! 🤪
That is the good news. The bad news is there is almost too much information. Even with a discerning eye for hogwash, I need to question those “experts” who look to be THE solution. There are many shiny objects who promise QUICK results and overnight change, who are preying on millions of desperate women wanting to feel like themselves again. Is this you, searching for ways to feel like yourself in this new and changing body?
The biggest complaint I hear from midlife women is weight gain around the hips and waist. It was like one night you realized you were not in love with your body but you accepted it for what it was. Then the following morning, like overnight, your body feels as though it ballooned and you just want to go back to bed until it all goes away.
Figuring out the way to get your body back is primary. When you can do this, you can do anything, right? How we present ourselves to the world is tantamount to our confidence and our success. It helps us feel like we can do anything. The converse makes us feel, again, like we want to go back to bed.
In midlife, we are busier than ever. The messages we have been carrying around since we were teens are louder than ever, and we default to the old ways of believing another round of sweaty class and salad with chicken and no dressing will do the trick.
Yet, it doesn't.
We wake up the next day feeling like we did before. Tired, frustrated when we squeeze into our clothes and wonder if we are living in a bad dream. Yet it all happens, day after day.
Finding your “true north” of weight maintenance isn’t about eating less and sweating more. It isn’t about getting your heart rate up. It isn’t about working out so hard that you are sore the next day. [Disclaimer: this isn’t bad for you though.] For women, especially those over 40, weight loss and maintenance is deeply influenced by a hidden player: hormones.
While trendy diets and exercise challenges get your Instagram-scrolling attention, understanding your body’s chemistry is the true key to your success. Let’s break it down and explore why your hormones could be sabotaging your progress—and what you can do to win the weight-loss battle.
The Hormone Trap
When we use the same old practices of cutting back on our wine habits and then skipping breakfast, our body does the same old thing day after day: stresses out! So, despite eating like a saint, the scale won’t budge. Nor will your waistline.
Blame it on the trio of troublemakers: cortisol, insulin, and estrogen.
Cortisol
This “stress hormone” can wreak havoc on your metabolism, signaling your body to hold onto fat—especially around the belly.
When you're stressed, your body releases cortisol, which increases appetite and makes you crave high-calorie, sugary, and fatty foods to get you through your day. This is because your body thinks it needs extra energy to deal with the stress, even if you’re just sitting at your desk. High cortisol levels also encourage fat storage, especially around the belly, as the body holds onto energy reserves for “survival.” Chronic stress and high cortisol can significantly slow down metabolism and make it harder to burn fat. Add to this my favorite insight to share with midlife women: poor sleep can lead to increased stress eating—both linked to high cortisol—and can further contribute to weight gain.
(See my article on Intermittent Fasting here for another take on how you can EAT MORE to lose weight)
Insulin
Insulin is the hormone that manages your blood sugar levels. It controls how your body stores and uses energy and is important for weight management. When you drastically cut calories, your body thinks it’s in starvation mode and becomes more sensitive to insulin. This can lead to spikes in insulin when you do eat, making it easier to store fat instead of burning it. What’s worse, extreme dieting can slow down your metabolism, making it harder to lose weight in the long run.
Estrogen
Estrogen is the hormone that helps control growth, reproduction, and metabolism, mainly in women but even in men. It affects everything from your menstrual cycles to bone health and fat storage. As we age, estrogen levels fluctuate, impacting how fat is distributed in the body (hello, stubborn hips and thighs). Lower estrogen levels slow down metabolism, meaning your body burns fewer calories at rest, making it easier to gain weight even if your diet stays the same.
(See my article here on the importance of strength training)
Estrogen helps regulate where fat is stored, and when it drops, the body tends to store more fat around the belly instead of the hips and thighs. On top of that, lower estrogen can lead to increased hunger and cravings, making it harder to maintain balanced eating habits. Combined with age-related muscle loss, this shift can make weight gain more likely.
The Solution Isn’t What You Think
Forget punishing yourself with the sweat measuring stick or diets (they literally all deprive you in some way, which stresses your body). The secret is working with your body, not against it. Here’s how:
Eat for Hormone Balance: Swap carb-heavy breakfasts, including your Vanilla latte and muffin, for protein-rich options like eggs (see my YouTube post here) or Greek yogurt with a hearty scoop of protein powder (email me at contact@adriencotton.com or message me on Instagram for a list of my favorites!). Add fiber-packed foods like veggies and seeds to your meals to stabilize blood sugar and keep insulin in check.
Find Your Stress Tools: I cannot stress (haha) this enough: Our bodies in midlife are already stressed. So add onto this cake layers of parent care, childcare, team care, jobs, volunteer activities, news, etc., and we have a combination of massive stress. Chronic stress is a weight-loss and weight-maintenance killer. Practices like regular breath work yoga, mindfulness, or even five minutes of prayer or meditation each day can lower cortisol levels and help your body let go of stored fat.
Focus on Sleep: Sleep deprivation throws off hunger hormones like ghrelin and leptin, making you crave sugary, fatty foods. Aim for 7-8 hours of quality sleep every night, and watch your cravings disappear.
Stop Looking for the Quick Fix: it’s time to end this madness. No exercise program, no diet, no shiny object will help you feel better. You have the power to change the world. You have the power to change you. You can do this, now that you understand specific changes you can make to improve your wellness.
Myth-Busting the “Calorie In, Calorie Out” Mantra
Here’s a fun fact: your metabolism isn’t a static number. It fluctuates depending on your hormones, muscle mass, and even the time of day. By building muscle through strength training, you can boost your metabolism and burn more calories even at rest.
The Self-Love Factor
The most important weight-loss strategy? Ditching the guilt. Weight loss is not linear, and your worth is not defined by a number on the scale. Celebrate small victories—like running up the stairs without getting winded or feeling great in your favorite jeans. Running to your almost-missed flight…
Here's the real “skinny.” Weight loss for women is as much about mindset and hormonal health as it is about food and fitness. By addressing these hidden factors, you’ll feel more empowered—and less frustrated—on your journey, whether it’s to lose 5 pounds or 50.
So next time you see a headline promising a quick fix, remember: the real magic lies in unlocking your body’s unique rhythm. Once you do, the results will follow.
Get stronger in 2025 with the Adrien Cotton community! Start by scheduling your FREE consultation here.
SEE ALSO: My Secret Ingredient to Building Strength from Anywhere: The Pull Up Band
