Part 1:  Stress and hormones

Belly fat?  Working hard in the gym and weight not budging?  Eating healthily?  Exhausted?  You are not alone!  2025 brings a wave of women over 40 struggling to lose weight, specifically belly fat.  As with everything health-related in 2025; there’s an array of health information online as to why this is the case and what amazing, expensive and ridiculous programmes to follow or supplements to take to achieve the body you had in your 20s.

As always, I am here to help you wade through the crap.

Hormones, weight gain and the menopause

The research to date shows a complex interaction between women, aging, metabolism and the menopause, and it is a topic of many on-going studies (Opoku et al, 2023).  At present, weight gain per se cannot be attributed to the menopause (Davis et al. 2012).  However, some research does suggest that as a woman enters her peri-menopausal or menopausal era her levels of the sex hormone oestrogen begin to decrease.  This in turn can affect how your body metabolises fats, which in turn can lead to insulin resistance and alter body composition (oh hello belly fat!).  Although, age-related changes, such as reduced energy levels and reduced physical activity levels, cannot be ruled out as causative factors for this weight gain (Hurtado et al. 2024).  Similarly, both sexes lose muscle and gain fat as they age (Bernier et al. 2025).  During menopause the mood and sleep changes caused by the reduction in oestrogen can influence dietary behaviours leading to an increase in the intake of comfort foods, reduced activity and increased inflammation (Bernier et al. 2025).

Overall, there is not concrete evidence that hormones/menopause lead to weight gain however, on balance, there is enough evidence to suggest a link.  Whether that is by affecting mood or sleep, or by influencing fat distribution, hormones are something to be considered and not dismissed.

What I have seen that looks like bollocks:

• Workouts and diets for menopausal women that are not individualised to a woman’s own hormone profile and needs; there is no “one size fits all”
• Training women in their 40s like they are in their 20s
• Severe calorie restrictions
• High intensity training
• Programmes that don’t include resistance training

What I recommend:

• Speak to your GP or AP about any hormonal symptoms and ask for a blood test. If any hormone levels are low or deranged make sure you speak to a professional IN DETAIL about options that are available and what may be right for you.  If you do not obtain clear advice and guidance, get a 2^nd or 3^rd
• Work with a trainer that knows how 40+ year old bodies work
• Have an individualised plan that works for you, your mood, lifestyle and energy levels

Cortisol

Cortisol is a stress hormone, released by the adrenal glands, as part of your “flight or fight” response.  This is a normal part of human survival.  Problems occur with cortisol when your “flight or fight” response stays persistently triggered; for example due to chronic stress.  If your body is in a persistent mode of “flight or fight” then it is not worrying about losing excess weight.

As with menopause, the research is not clear as to why high cortisol can lead to an increase in belly fat, and it does not ascertain whether an increase in belly fat can lead to an increase in cortisol (Rodrigues et al. 2024).  It is also uncertain whether the cortisol itself leads to increased distribution of fat around the belly or whether increased stress levels lead to in an increase in stress-related eating behaviours (a drive in appetite, eating more and eating more highly palatable foods that tend to be higher in fat and sugar; this can then go on to lead to an increase in weight and belly fat (Herhaus er al. 2020; Rodrigues et al. 2024)).

However, cortisiol levels are often blamed for weight gain and people try to target the cortisol specifically, but don’t target the cause of the elevated cortisol; the chronic stress.  There isn’t a special supplement that you can take or exercise you can do to specifically target cortisol.  Examining your lifestyle, identifying chronic stress and then looking at ways to manage it is the only way to improve things.  Unfortunately, this takes time, patience and a huge dose of honesty with one’s self.

What I have seen that looks like bollocks:

• Workouts that claim to target belly fat by targeting cortisol
• Workouts that target cortisol (yoga/somatic yoga/meditation will help improve your stress levels, but addressing the causes of the stress are a certain adjunct!)
• Cortisol reducing teas or supplements

What I recommend:

• Be honest with yourself about the stress in your life and start to work on how you can better manage this. Yes, this is difficult, take some time and seek help if needed
• Try practicing mindfulness when you feel the drive to eat due to stress
• Focus on exercise that you enjoy
• Consider trying yoga, meditation or breathing practices

Part 2 is coming next week!

References

Bernier et al. (2025) Nutrition and neuroinflammation: Are Middles=aged women in the red zone? Nutrients 17.

Davis et al. (2012) Understanding weight gain and menopause.  Climac. Teric. 15:419-429

Hurhaus et al. (2020) High/low cortisol reactivity and food intake in people with obesity and healthy weight.  Trans. Phychiatry.

Hurtando et al. (2024) Weight gain in midlife women.  Current obesity reports.

Opoku et al. (2023) Obesity and Menopause.  Best Practice & Research.  Clinical Obs & Gyne. 88