Menopause is a major hormonal transition, and one of its most frustrating side effects is weight gain—especially around the belly. Hormones and metabolism play a crucial role in these changes. Many women find that their usual diet and exercise routines stop working, leaving them feeling stuck. But the good news is that understanding the 9 key hormones that affect weight during menopause can help you take back control.

Let’s break down these hormones and how you can balance them naturally.

The 9 Hormones That Impact Weight and Metabolism During Menopause

1. Estrogen

As estrogen levels decline, fat distribution shifts, leading to more abdominal fat. Estrogen also helps regulate sensitivity, and lower levels can contribute to weight gain.

What Helps? Increase phytoestrogens intake from flaxseeds, soy, and lentils. Strength training can also improve insulin sensitivity.

2. Progesterone

Progesterone’s decline can lead to water retention, bloating, and mood swings, which may increase emotional eating.

What Helps? Support progesterone balance with magnesium, vitamin B6, and stress management techniques like deep breathing.

3. Testosterone

Testosterone supports muscle mass and metabolism, but levels drop during menopause, leading to a slower metabolism and less lean muscle.

What Helps? Strength training, protein intake, and healthy fats like avocado and nuts can help maintain muscle mass.

4. Insulin

Menopause can make the body more insulin-resistant, making it easier to store fat (especially around the waist).

What Helps? Focus on fiber-rich foods like vegetables, legumes, and whole grains. Avoid refined sugars and processed carbs.

5. Cortisol (Stress Hormone)

Chronic stress raises cortisol, which encourages fat storage in the belly and increases sugar cravings.

What Helps? Prioritize sleep, mindfulness, and supplements containing apoptogenic herbs (like ashwagandha). I recommend Stress Relief!

6. Leptin (Satiety Hormone)

Leptin tells your brain when you’re full, but menopause-related changes can make the body resistant to leptin’s signals.

What Helps? Avoid processed foods, get enough sleep, and eat protein-rich meals to keep leptin levels steady.

7. Ghrelin (Hunger Hormone)

Ghrelin signals hunger, and during menopause, it can become more active, increasing appetite.

What Helps? Eat balanced meals with protein, fiber, and healthy fats to stabilize blood sugar and prevent hunger spikes.

8. Thyroid Hormones (T3, T4, TSH)

Thyroid function can slow down with age, leading to sluggish metabolism and weight gain.

What Helps? Ensure adequate iodine, selenium, and zinc intake from foods like seaweed, Brazil nuts, and pumpkin seeds.

9. Incretins (GLP-1, GIP)

These gut hormones regulate insulin and appetite, and their decline during menopause can contribute to weight gain.

What Helps? Include fiber-rich foods and fermented foods like kimchi and kefir to support gut health.

Menopause Hormones and Metabolism – How It Affects Your Weight

During menopause, hormonal fluctuations slow down metabolism, making it harder to burn fat and easier to gain weight. The drop in estrogen shifts fat storage from the hips and thighs to the abdominal area, increasing the risk of metabolic syndrome. Additionally, lower testosterone levels lead to muscle loss, further decreasing the number of calories burned at rest.

Insulin resistance often increases, making blood sugar regulation more difficult and promoting dat accumulation. Stress-related cortisol spikes can also contribute to stubborn belly fat. By understanding how hormones and metabolism interact, you can take targeted steps to improve weight management.

Takeaway: Balance Your Hormones, Manage Your Weight!

While menopause-related weight gain can feel frustrating, it’s not inevitable. By addressing these 9 hormones through nutrition, movement, stress management, and sleep, you can support your body’s natural balance and feel your best.

Let’s Chat!

Are you looking for a personalized support or menopause weight management? I Offer coaching to help you navigate this transition with confidence.

Book a complimentary 15-minute discovery call (below) to discuss your goals and get personalized guidance on managing hormones and metabolism during menopause!

FAQs about Hormones and Metabolism

References:

National Library of Medicine
Admin. (2024, November 8). Menopause, hormones and metabolic health – The Harper Clinic. The Harper Clinic
Hormonal imbalance. (2025, February 10). Cleveland Clinic.
Auro, K., Joensuu, A., Fischer, K., Kettunen, J., Salo, P., Mattsson, H., Niironen, M., Kaprio, J., Eriksson, J. G., Lehtimäki, T., Raitakari, O., Jula, A., Tiitinen, A., Jauhiainen, M., Soininen, P., Kangas, A. J., Kähönen, M., Havulinna, A. S., Ala-Korpela, M., . . . Perola, M. (2014). A metabolic view on menopause and ageing. Nature Communications, 5(1).