MANAGING BELLY FAT: WHAT’S REALLY GOING ON (AND WHAT HELPS) + DENISE’S “PIZZA”
We’re All in This Together, So Let’s Reframe our Stories
We all experience menopause differently. For some of us, the transition unfolds quietly - subtle shifts in sleep, mood, or menstrual cycles. For others, the symptoms roll in like a wave on a stormy day: hot flashes, brain fog, fatigue, mood swings, AND/or sudden weight gain. No two experiences are alike, and that’s part of the complexity, frustration and also beauty of our bodies. They are always communicating with us.
Yet talking about menopause is not always easy. We’ve been taught to whisper about it, minimize it, to hide the hot flashes and the mood changes, and to soldier through as if nothing is happening. The changes that come with menopause can feel like a betrayal: hair thinning, weight shifting, sleep elusive, energy unpredictable. It’s easy to believe that we are somehow less than we once were - less vibrant, less feminine, less desirable.
For those of us who have always been high-functioning - balancing work, caregiving, and endless to-do list - menopause can also feel like losing control. The fatigue you feel may make you question your strength or competence. You may feel embarrassed when symptoms like hot flashes show up in public or professional spaces. I know I have, especially when I was called to the stage to join a panel discussion or present in front of a client and was suddenly aware of sweat showing up on my forehead. I didn’t feel comfortable taking a break or even sharing with other women what was going on. Soldier through, right? It’s no wonder many of us feel isolated or invisible, or that no one really wants to hear about menopause at all.
I’m well into my menopausal years now and I believe more than ever that menopause isn’t an ending. It’s a passage - a sacred threshold that invites us into a new, powerful chapter of life. I’m learning to embrace menopause as a season of reclamation. While society may see menopause as a decline, the body knows better. It’s shifting into a wiser rhythm, conserving energy for what truly matters, and making space for us to move toward authenticity and purpose. Menopause can become a time to shed old roles, expectations, and the relently pressure to be everything to everyone. It can be a season of redefining beauty - not as something measured by smooth skin or perfect curves, but a way to reclaim our light, our confidence, our freedom, and inner peace.
Menopause also offers an (maybe surprising) invitation to connection. When women share their stories openly, we break the silence that has kept us isolated. Talking about menopause - honestly, vulnerably and without shame - helps dismantle the myth that it’s something to endure alone. It reminds us that we are part of a larger sisterhood, one that spans generations and cultures. Our mothers and grandmothers walked this path before us. Our daughters and nieces will walk it after. By speaking our truth, we create community, continuity, and compassion, and that’s so needed these days.
Becoming More Aware of Your Symptoms
Awareness is the first step to empowerment. When you tune in to your body’s rhythms, patterns begin to emerge and those patterns hold valuable clues.
Try these simple practices:
Track your symptoms.
Use a journal or app to record sleep quality, energy, mood, cycle changes, and food intake. Over time, you may notice triggers maybe night sweats are worse after alcohol, or mood dips during the luteal phase.Monitor your stress.
Chronic stress raises cortisol, which can worsen hot flashes, central weight gain, and sleep problems. Ask yourself during the day: How’s my breathing? Am I tense? Are my shoulders creeping up? A little awareness lets you intervene gently.Schedule regular check-ups.
Partner with your healthcare provider to monitor hormones (as appropriate), thyroid function, and blood sugar. Integrative or functional practitioners can help you explore root causes beyond basic lab work.Practice mindful eating.
Notice what foods energize or deplete you. Eating slowly and without distraction supports digestion and can reduce bloating.Connect with others.
Join a community of women navigating the same season. Right here with Inhalene is a good place to start. Sharing stories normalizes your experience. For local nervous system resets, try a Nature & Forest Therapy Walk
Beyond the Belly: Why Midlife Weight Gain Is About More Than Vanity
Let’s be honest. For many of us, the mirror is telling us a story we didn’t expect. The jeans that once fit perfectly now feel snug around the middle. No matter how cleanly we eat or how often we move, there’s this new softness that seems to have taken up residence around the belly.
We’re told it’s “belly fat,” but that term doesn’t quite sit right with me. It sounds harsh, shaming, and far too superficial for what’s really happening inside our bodies. So let’s call it what it truly is: a hormonal and metabolic shift - one that deserves understanding, not judgment.
First, a deep breath and a dose of compassion: it’s not your fault. This isn’t about willpower or laziness. It’s biology. Our bodies are adapting to new hormonal rhythms.
As estrogen declines, fat distribution commonly shifts. Before menopause, women tend to carry more fat around the hips and thighs. After estrogen drops, the body can redistribute fat toward the abdomen—partly because adipose tissue can produce small amounts of estrogen.
The technical term is visceral fat - fat stored deep in the abdominal cavity, surrounding organs like the liver and intestines. Unlike the soft, pinchable fat under our skin, visceral fat is metabolically active - meaning it can affect how our body uses energy and how our immune and hormonal systems communicate. In other words, visceral fat is not benign. It releases inflammatory compounds that can raise the risk for heart disease, insulin resistance, high blood pressure, and even cognitive decline. It also interferes with sleep, increases fatigue, and can amplify the effects of stress. But here’s the empowering truth: because this change is metabolic, it can be shifted through lifestyle adjustments - not punishment or restriction, but nourishment and balance. Yes, there are calm, sustainable steps that help - no shame or harsh dieting required.
Why It Happens
Estrogen decline: Alters where fat is stored.
Cortisol increase: Chronic stress and poor sleep elevate cortisol, promoting abdominal fat storage.
Insulin resistance: As estrogen drops, insulin sensitivity can decrease, making blood sugar harder to regulate.
Muscle loss: After 40, we naturally lose lean muscle mass—slowing metabolism unless we actively maintain it.
What Actually Helps (without extremes)
Prioritize protein and fiber.
Include 20–30 g protein per meal (beans, lentils, tofu, tempeh, eggs, fish/poultry if included). Add fiber from vegetables, fruits, pulses, and whole grains for steadier blood sugar and gut support.Strength train 2–3x/week.
Full-body resistance (bodyweight, bands, or dumbbells) boosts metabolism, protects bone, and reduces abdominal fat more effectively than cardio alone.Walk daily.
Even 10–15 minutes after meals supports glucose control, mood, and recovery.Sleep deeply.
Inconsistent sleep increases ghrelin (hunger) and lowers leptin (satiety). Try a nightly wind-down: lights dimmed, herbal tea, gentle stretching, journaling, and a cool, dark bedroom.Reduce alcohol and added sugar.
Both can drive insulin spikes and storage. Save for special occasions and pair with protein and fiber.Manage stress on purpose.
Breathwork, yoga, mindfulness, and slow walks in nature reduce cortisol and support hormonal balance. If you’re local, join a forest therapy walk in Chicago.Support your gut.
Gut health influences how we metabolize hormones. Add fermented foods (sauerkraut, kimchi, kefir, tempeh) and plenty of fiber to feed your microbiome.Get support and accountability.
Consistency beats perfection. Explore 1:1 Coaching for a personalized plan, or join Seed Keepers Group Coaching for community.
Curious about protein targets, strength plans, and easy fall menus tailored to you? Meet Marguerite or book a complimentary Health Discovery Call.
Tips & Strategies for Managing Symptoms
Nourish, don’t restrict.
Fill your plate with colorful plants, quality protein, and smart fats (olive oil, walnuts, flax). Limit ultra-processed foods that can worsen inflammation.Hydrate & move gently.
Water supports temperature regulation and digestion. Movement like walking, yoga, and dancing reduces stiffness, improves mood, and helps with weight management.Create a rest ritual.
Consistent bedtime, no screens an hour before sleep, cool dark room. Sleep is when your body resets.Reclaim pleasure.
Perimenopause can affect libido and vaginal comfort. Explore what feels good emotionally and physically. Moisturizers, lubricants, and open conversations with your partner or provider can help.Seek support, not perfection.
If symptoms become overwhelming, reach out. Nutritional counseling, acupuncture, herbal support, or short-term hormone therapy may be appropriate. You aren’t weak for needing help; you’re wise for asking.
Community, Connection and Wholeness
The path through perimenopause and menopause isn’t meant to be walked alone. When we gather—in conversation, in nature, or in community, we normalize what has been silenced for too long. Caring about abdominal weight in menopause isn’t vanity. It’s about wanting to feel vibrant, strong, and connected to yourself. It’s about supporting your heart, protecting your brain, balancing your hormones, and reclaiming your energy.
If you’ve read this far, I’m hoping your really believe that: you are not broken. You are evolving into a wiser, more grounded version of yourself. Your body’s changes aren’t betrayals; they’re invitations to listen, slow down, and care for yourself with tenderness. So the next time you catch your reflection in the mirror, place a hand on your belly and offer it some gratitude. It’s been your body’s center of gravity, your source of creativity, the place where you’ve digested, nurtured, maybe even carried life. Now, it’s simply asking for a little extra care.
Let’s shift the narrative about menopause from silence and shame to empowerment and sisterhood. When one woman shares her story, it opens the door for others to step into theirs.
Join our community: Seeds of Wellness newsletter (ask to be added when you book your call).
Reconnect with your body and breath on a Nature & Forest Therapy Walk.
Recipe: Denise’s Healthy “Pizza”
A flexible, weeknight-friendly flatbread you can batch on Sundays.
Here’s how my mom (all things gourmet) builds a not-your-typical “pizza.” It’s quick, adaptable, and honestly… fun! Prep the components on Sunday and you’ll have warm, satisfying meals all week. Create your own versions and watch them disappear.
Choose your base:
Traditional pizza dough, naan, flatbread, whole-wheat pita, tortillas, veggie crusts (cauliflower or zucchini), large portobello caps, or chickpea/sweet potato flour crust.
Ingredients
Layer on the “sauce”:
Mashed avocado (thin or thick)
Pesto
Tomato sauce
White bean purée
Add “pizza” ingredients (mix & match):
Onions or leeks
Any color peppers
Spinach, kale, or any leafy vegetable
Protein: roasted chicken breast, uncooked shrimp (bakes fast), or plant proteins (tofu/tempeh)
Black olives
Marinated artichokes
Your favorite cheese (or dairy-free)
Bake:
Preheat oven to 425°F (220°C). Line a baking sheet with parchment (it catches melty cheese). Bake until edges are crisp and cheese (or toppings) bubble. Make two for dinner—or pre-assemble four or more for busy weeknights.
Marguerite’s Version: Keep the protein + fiber + color formula in mind. Make it fun!
Resources for Further Learning
Books
Podcasts & Websites
Join our Seeds of Wellness newsletter and online community at Inhalene, where women 40+ share tips on mindful eating, stress management, and hormone balance.
Participate in a Nature and Forest Therapy Walk: an opportunity to reconnect with your body, your breath, and the natural rhythms that support healing.
Author
Marguerite Griffin, Integrative Health & Wellness Coach; ANFT-Certified Guide. Based in Chicago; virtual coaching available worldwide.