Weight gain during midlife can feel discouraging, especially when you’re doing your best to stay healthy. Many women notice changes in how their clothes fit, shifts in mood and energy, and increasing stubborn belly fat—often with no clear explanation.
You’re not imagining it.
During the menopause transition, a large observational study found that women, on average, gain about 7.5 pounds and experience an increase in waist circumference. These changes are closely tied to shifting hormone levels—particularly estrogen. And men? They experience similar challenges related to declining testosterone.
These hormonal fluctuations can disrupt the balance of appetite-regulating hormones like leptin and ghrelin, which may lead to:
- Increased hunger or cravings
- Slower metabolism
- Changes in fat storage (especially around the midsection)
- Disrupted sleep, which can further impact weight and mood
For men, lower testosterone can also lead to increased body fat and reduced muscle mass—while excess fat can, in turn, suppress testosterone production. It’s a cycle many don’t even know they’re in.
🌿 Root Cause Over Restriction
At Healthy and Wholesome, I help clients look beyond the surface symptoms. We don’t count calories or chase quick fixes. We listen to what the body is saying and uncover the root cause behind the changes.
Weight gain during midlife isn’t just about food—it’s about hormones, blood sugar balance, inflammation, stress, sleep, and muscle health. All of these systems are beautifully connected.
💪 Why Strength Training Matters
One area I’ve been focusing on in my weekly Reels is how important muscle health is to hormone balance and sustainable weight loss. As estrogen and testosterone levels drop, our ability to maintain lean muscle mass also decreases—and that affects our metabolism.
Including strength training in your weekly routine can help support muscle health, improve glucose regulation, and increase energy.
Even a single strength training session has been shown to enhance glucose uptake in muscles, helping to stabilize blood sugar. And the benefits don’t stop there—some studies show that the effects of a good workout can last for hours afterward!
👉 While individual needs vary, just 20 to 30 minutes of strength training three times a week can make a noticeable difference in muscle tone, hormone balance, and how your body stores and uses energy.
This is why strength training is a core part of the Mindful Metabolism: Rooted in Balance program. It’s not about overexercising—it’s about moving with purpose and supporting your body the way it was designed to function.
🙏 You’re Not Alone
Whether you’re a woman walking through menopause or a man navigating midlife shifts, know this: your body is not broken. It’s speaking. And with the right support, it can heal.
If you’re tired of guessing, spinning your wheels with diets, or just don’t feel like yourself anymore, let’s uncover what’s really going on and restore your health from the inside out.
🌱 Ready to stop guessing and start feeling like yourself again?
Join my Mindful Metabolism: Rooted in Balance program and get personalized, faith-based support for weight loss, hormone balance, and lasting energy.
✨ Whether you’re navigating menopause, low testosterone, or midlife weight shifts, we’ll uncover the root cause and create a plan that works for your body.
👉 https://my.practicebetter.io/#/5fc42e122a9823073468ebae/bookings
Let’s get you back to feeling healthy, strong, and whole—just as God designed.
💪 Hormones + Midlife Weight Management
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With grace and wellness,
Penny Welke
Founder, Healthy and Wholesome LLC
