Not Just Hormones: Midlife Weight Needs a New Playbook

At the 2025 Weight and Wellness Summit hosted by Vitaminis, we sat down with consumer health expert Laura Artigas to explore how menopause and midlife changes affect women’s weight and overall wellness. Laura brings deep experience working on health brands specifically focused on women in this life stage, including menopause-focused products. In this candid and insightful Q&A, Laura sheds light on why so many women experience unexpected weight gain—and what they can realistically do about it.

 

Leslie: Laura, can you start by telling us a bit about your background and what led you to focus on women’s health, particularly during midlife?

Laura: Absolutely. I’ve worked in consumer health since business school—Leslie and I actually went to school together—and most of the brands I’ve worked on have been targeted at women, especially women in midlife. That includes products designed to support women going through menopause. Through that experience, I’ve developed a real passion for understanding the biological, hormonal, and emotional changes that women go through during this time. It’s a life stage that’s often overlooked in health conversations, but it’s so important because so much shifts during this period—physically, mentally, and emotionally.

Leslie: A lot of women say they suddenly gain weight in their 40s or 50s without changing their eating habits. Is that really just about hormones?

Laura: Hormones absolutely play a role—but they’re only part of the picture. When estrogen levels decline in menopause, it does change how fat is distributed in the body. For example, you may notice fat shifting from the hips and thighs to the belly area. But beyond hormones, we’re also seeing a natural slowdown in metabolism and a decline in muscle mass. Those two things together mean that even if you're eating the same way you did in your 30s, your body is processing and burning energy differently. Add in increased stress and disrupted sleep, and you’ve got a recipe for gradual weight gain—even if nothing else in your life has changed.

Leslie: That’s surprising. Do we have any research showing just how much muscle and fat changes in this phase?

Laura: Yes—and the numbers are striking. There’s research that shows women in midlife lose about 0.5% of their muscle mass every year, while gaining around 7% in fat. What’s important to understand is that this happens *even if* you’re not changing your eating habits or activity levels. So if you step on the scale and it says you’ve gained just two or three pounds, it’s possible that’s more fat than you think—and that you’ve also lost some lean muscle underneath. That’s what makes this issue more serious than it may seem on the surface.

Leslie: Why is muscle such a big deal in terms of metabolism and weight?

Laura: Muscle is our body’s engine—it burns more calories than fat. So, if you have less muscle, you’re naturally burning fewer calories throughout the day. That means the same meal you used to eat in your 30s might now lead to weight gain in your 40s or 50s. That’s why strength training is so critical. It helps preserve or rebuild muscle mass, which keeps your metabolism more efficient. Think of it as your internal engine—if the engine slows down, the whole system runs differently.

Leslie: Many people think of cardio as the default when it comes to weight loss. Should they be rethinking that?

Laura: Cardio definitely has its place—it’s great for cardiovascular health, and it’s an excellent stress reliever. I personally love to run and do it three times a week. But strength training needs to become a bigger part of the equation as we age. It doesn’t have to mean lifting heavy weights at the gym. Resistance bands, bodyweight exercises, lifting household items, or even your kids—all of that counts. The goal is to challenge your muscles a couple of times a week to keep that lean tissue strong.

Leslie: Let’s talk about stress. You mentioned it’s a major factor in midlife. How exactly does it tie into weight management?

Laura: Stress is a huge contributor to weight gain, especially in midlife. When you’re stressed, your body produces more cortisol—a hormone that helps us respond to threats. But chronic cortisol elevation is linked to increased fat storage, especially around the belly. And midlife can be one of the most stressful times in a person’s life—you’re often juggling a demanding career, raising children, and supporting aging parents. That chronic pressure can make it harder to lose weight, and easier to gain it—even without eating more.

Leslie: That makes so much sense. Now let’s bring in sleep. How does that impact weight in this stage of life?

Laura: Sleep is another underestimated factor. About half of women in menopause and perimenopause experience sleep disturbances—trouble falling asleep, staying asleep, or getting enough deep rest. If you don’t sleep well, your body craves sugar and carbs to boost energy, your insulin sensitivity declines, and you’re less likely to exercise. It’s a vicious cycle. On the flip side, improving sleep can help regulate hunger cues, improve your mood, and make all your other wellness habits easier to maintain.

Leslie: With all of these factors—hormones, stress, sleep, metabolism—what are your top actionable tips?

Laura: Great question. Here’s where I always recommend people start:

1. Shift your mindset. What worked in your 20s isn’t going to work now. That’s not a failure—it’s just biology. You need a new playbook for midlife.

2. Incorporate strength training 2–3 times per week to maintain and rebuild muscle. This helps boost your resting metabolism.

3. Increase protein intake. Eat more lean protein—like chicken, salmon, lentils, or eggs—to support muscle maintenance.

4. Improve sleep hygiene. Keep your bedroom cool and dark, cut screen time before bed, and consider magnesium supplements or Vitaminis' immune support shot, which contains magnesium.

5. Address stress. This is huge. Whether it’s through mindfulness, yoga, journaling, or setting boundaries—find what helps you reset and protect your peace.

Leslie: Is it necessary to do all of these things at once?

Laura: Not at all. Start where you are. Even adding one or two of these habits can make a meaningful difference. Health is a long game. You don’t need to be perfect—you just need to be consistent. And if something doesn’t feel right, pivot. It’s about building a lifestyle that supports you, not one that punishes you.

Leslie: Should women still aim to lose weight, or is it more about maintenance and feeling good?

Laura: I think that’s up to each individual. But I would say don’t obsess over the number on the scale. Muscle weighs more than fat, so the scale doesn’t always tell the full story. Instead, focus on how you feel. Do your clothes fit better? Do you have more energy? Do you feel stronger, more confident? Those are better markers of success in midlife. This isn’t about restriction or punishment—it’s about giving your body what it truly needs.

Leslie: Any final thoughts for women going through these changes and feeling frustrated or overwhelmed?

Laura: Be kind to yourself. This is a time of transformation, not just physically, but mentally and emotionally too. You are not broken—you are evolving. Take the time to listen to your body, honor what it needs, and know that change is possible. You don’t have to accept discomfort as the norm. Small, intentional steps can lead to big results over time.