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Menopause is something every woman will eventually go through — but for many, one of the most frustrating parts is the sudden weight gain, stubborn belly fat, increased cravings, and feeling like their metabolism has completely changed. So why does this happen? What role does estrogen play, and what can actually help?
In this video of Talking With Docs, Dr. Brad Weening and Dr. Paul Zalzal are joined by Dr. Natasha Sheikh, Internal Medicine Physician at Oakville Trafalgar Memorial Hospital, to discuss the science behind menopausal weight gain, hormonal changes, metabolism, visceral fat, muscle loss, appetite regulation, and evidence-based strategies that can help women stay healthy during and after menopause.
Dr. Natasha Sheikh explains how estrogen impacts metabolism, hunger, fat distribution, muscle mass, bone health, and energy regulation — and why many women feel like their body changes despite eating the same or even exercising more. The discussion also explores resistance training, protein intake, cardio, GLP-1 medications, hormone replacement therapy (HRT), and the importance of long-term lifestyle habits during menopause.
👩⚕️ Guest Information:
Dr. Natasha Sheikh
Internal Medicine Physician
Oakville Trafalgar Memorial Hospital
📍 Oakville, Ontario, Canada
You’ll learn:
• Why menopause can lead to weight gain
• How low estrogen affects metabolism
• Why belly fat becomes more common after menopause
• What visceral fat is and why it matters
• How menopause affects appetite and cravings
• The connection between muscle loss and metabolism
• Why resistance training becomes more important with age
• Protein recommendations during menopause
• The role of cardio and exercise for metabolic health
• How sleep and stress impact weight gain
• What GLP-1 medications may help with
• The pros and cons of hormone replacement therapy (HRT)
• Why healthy lifestyle habits matter long-term
• Common misconceptions about menopausal weight gain
If you’ve been struggling with weight gain, stubborn belly fat, or metabolic changes during menopause — this discussion explains what’s happening inside the body and what science-backed strategies may actually help.
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🛑 DISCLAIMER:
This content is for educational purposes only and is not a substitute for professional medical advice. If you are experiencing ongoing symptoms or concerns, consult a qualified healthcare provider. Full disclaimer at talkingwithdocs.com.
#menopause #weightloss #bellyfat #metabolism #hormones #womenshealth #doctors #health #exercise #nutrition #talkingwithdocs
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1. Exercise with cardio and weight lifting. 2. Increase protein. 3. Get good sleep. 4. Reduce stress.
At 71, i've given up and am embracing my jelly belly, all bought and paid for. It won't go away mobility issues are lessening my exercise options, I swim, walk, go to gym but nothing works. I never lost my covid fat, 5'9, big-boned at have stayed at 190 pounds for the last 6 years. I don't go up or down, have a good healthy diet and get as much movement as I can but still the belly jiggles on. So I am loving my beautiful colourful caftans and elastic waist pants!
I have recently gained and I am finding it hard to lose, but I am also looking at women who are older than me and who are still thin as inspiration that it can be done. The good news is that glycine seems to have improved my sleep (when my husband isn't snoring).
Thank you the information was really helpful❤
I'm fifty one currently going through menopause, and i'm definitely gaining weight around my stomach.😢
I'm 46, on HRT, I keep gaining weight no matter what I do – keto, paleo, slimming world, calorie counting, intermittent fasting…NONE OF IT WORKS! It's so frustrating and upsetting.
I'm 67 years old. I gained during menopause and, like other women here, found it incredibly frustrating. I've always been active. I've always eaten healthy, whole foods. What has FINALLY started working for me is changing the kinds of healthy foods I consume. I eat as many anti-inflammatory foods as possible at every meal. (fish – usually salmon or mahi-mahi – beans, avocado, sweet potato, leafy greens, nuts – especially walnuts – berries, tomatoes, apples, yogurt) I eat a lot of protein (30 grams per meal) and fiber. I try to get the most protein of the day at breakfast. My current breakfast (protein yogurt bowl) has a whopping 40 grams of protein in it. I stopped snacking altogether – honestly one of the most difficult habits to change – which means I don't eat anything after dinner, typically nothing after 7pm at the latest. I am FINALLY seeing results. I've lost 20 lbs. I also exercise every day, including weight bearing exercise. I've turned taking care of myself my freaking HOBBY. LOL. But honestly, I'm retired. When I was working? It was so much more difficult do all the healthy things!! It is actually kind of time consuming.
Love the 3 doc panel form, not just one person to trust or not. Also, I notice that what ever the issue is, it ALWAYS comes back to " eat healthier and make better choices, exercise with weights and cardio." I'm 62 and if I keep hearing the same answers year after year, then it must be true! 😆Thanks!
I wish my doctors had known what you know. No help in the USA.
I did it!
-18kg
Intermittetfasting and keto.
45 min exercises every day.
I walk every day 9km with my dog.
Flat tummy 😊
Weight training helps me however, after I am starving and I am exhausted. I also take estrogen. It helps with my mood and brain fog yet not with my appetite. Fatigue is huge.
If you have already lost a lot of muscle mass, can you build it back to where it was or at least a little more than what you have or is it all you can do to at least keep from losing more. Also, I have only one ovary; does that have anything to do with the loss of muscle mass? I am at my recommended weight for my height.
This clip is all young people. I had no visceral fat until after 55 also
There are foods with natural GLP-1 in them
The real barrier during menopause isn't just metabolism, it's how night sweats wreck your sleep, and without sleep fat loss becomes near impossible.
I'm an inpatient RN. Perimenopause and hate that I gained 50 lbs between 2019-2025. I think genetics may also be at play too for this with other women in my family). I work 12.5 hr days and sometimes have to help turn 250-500lb patients in bed (aka "weight lifting"). I also carry a heavy work bag to/from my car – about a 1/4 mile one way. I'm EXHAUSTED after my shifts – even when the shift was not that stressful. On my work days I wake up at 4am, eat 1-2 scrambled eggs & coffee (even though my stomach hates breakfast), eat a late morning "lunch snack" that's protein heavy (chicken or tuna salad, greek yogurt), late afternoon "dinner snack" that's lighter (salad, fruit). Next day I am derailed, too tired to do much. On my days off I might try to walk a bit, but some days, I just can't do anything. My body is in PAIN from overwork. I am on comprehensive bio-identical HRT, but this all is the "wild west" — individual doctors trying to figure out what dose works for each unique woman and we are still doing that for me. I started Estradiol patches & Progesterone gel caps in Sept 2023 because I was getting 8-10 hot flashes a day at age 50, but since then, increasing the dose of estradiol twice. In April 2026, I began adding some testosterone. I am feeling like I have more "power" in my muscles than I had before to walk faster (like I used to do before perimenopause) – but only a little bit. I also feel mentally less "brain-foggy". I have some days where the brain fog is horrible, but the next day, I'm sharp & remember words or people's names well. It's not consistent on a day to day basis. I have SOME motivation back that I'd lost, but not enough to be more consistent with exercise. I hope that the medical community starts to embrace women & to WANT to help us as much as men already are helped.
Did he just say, "We just have to deal with it" WE!!! He has NO idea what women have to struggle with. "We got HRT wrong" REALLY?!!!! I DO watch calories, I DO exercise, I DON'T eat junk. I will NOT listen to a man give me advice on MENopause!! I'm 5" and have never had a serious issue with weight until about 5 years ago. I don't recognize myself anymore carrying an extra 15-20lbs around my ass, thighs and belly! I refuse to step on a scale.
I’ve been a regular exerciser my entire adult life, yes weight work too. I have suffered huge set backs with injuries that could have been avoided.
GET SOME PROFESSIONAL ADVICE and follow it!! Yes you may have to spend a few $ but community rec centres often run inexpensive programs.
Every thing else in your life suffers when you don’t look after yourself. NOTHING matters as much as your health.
I feel as if you’re PCOS/Perimenopause with pre existing cardiac conditions and you are 50 pounds overweight then you should automatically be placed on GLP, semaglutide, or some Ozempic.
Aww, 💩 too late! My battle is DOA 🪦
Sleep gets destroyed during menopause and that alone tanks your metabolism. Most people blame diet when it's really the sleep deprivation.
Hot flashes and night sweats making it hard to even get through basic movement is so real and doesn't get talked about enough. Cooling strategies before a workout, like a cold cloth on the neck or exercising during the coolest part of the day, can sometimes make it more doable without adding more pressure.
Maybe she is correct as she got jer info from just research. It would have been great if she had slready been through menopause. and I could take her advice a little more seriously
I am now 50 and on low-dose HRT, which helped with hot flashes, mood and "dryness" tremendously. I do strength training a bit, not too much. Definitely noticed the fat shifting to my inner thighs & lower butt. Working on it, but aware that things are working against me a bit.
Not sure if you will read this docs. I am a 64 year old black woman who all through my youth was active in dance and sports. As I grew older, my ex-husband introduced me to bodybuilding. I loved, loved, loved it! I was a powerhouse! I continued on that journey for a while until my heart was telling me to slow down; that was in my mid 30's. Fast forward to 41 years old. That's when I had to have a complete hysterectomy due to having a fibroid tumor on my uterus the size of a small grapefruit (so I was told); and my fallopian tubes were completely closed. I had to have a laparoscopy done and even though they tried to open my tubes; on their own they closed back up. I was in excruciating pain. After the hysterectomy, my body was forced into menopause IMMEDIATELY!!! I gained twelve pounds within the first two weeks!! I had not changed how I was eating!! I not only night sweats but day sweats, my body was thrown out of whack. I could barely walk. I was always tired and weak. I had talked to different doctors who told me about HRT therapies, but during that time I was also aware that some women claimed that HRT's were causing cancer. I didn't know if it were true or not, I just knew that I didn't want to try it and see. Anyway, I wanted to go natural. And that didn't work either. So now, here I am at 64 weighing over 250 pounds! However, I stay busy. I no longer lift weights, but I am a DIY'er and interior designer. But because of this added weight, I now have something I never ever thought I would have and that is a belly apron! What can I do now? At this point probably nothing but keep my body moving. The thing I had to realize is that this is my new normal. My new body.
Ive been in perimenapause for 7 yrs now & its been 8 months since my last period, im not on anything for it, cause I have high risk breast cancer & dont respond well to antidepressants! I crave sweets and have mood swings, it feels like im just constantly PMSing!
Wild yam cream, red light therapy, methylene blue, bio-identical HRT (sotto pelle).
What about cortisol?
What is progressive overload?
Great info. However, one of the things perimenopausal women are encouraged to do is to 'get a good night's sleep'. For most women at this stage of life, it is impossible. While I was still teaching middle school, I was often getting 2 or 3 hours of sleep a night. I ate well, exercised like crazy, but I couldn't sleep. That wreaks havoc on the body and the mind. And there are no simple solutions, I'm guessing.
My story is my partner got Stage 4 throat cancer last year. I ended up not making many meals and lost weight. I've had a distended belly for 30 years and so when he was able to start eating again I ate more and gained all the weight back plus more. We're nearing 60 and so I doubt I'll be able to get rid of this post-meno belly anytime soon.
Topical estrogen does not increase your risk of blood clots so stop spreading panic already!! Not getting HRT increases your risk of osteoporosis cardiovascular disease and dementia.
HRT bio identical….soo you don t get cancer. And taking ashwaganda, magnesium for sleep, d3k2, omega 3, and for the gym dhea 25mg …so you have the strenght to workout…I m 63 and I ve been through it! Also get your cortisol tested and lower that and your lifestyle so your stress levels go down. Take out whatever gives you stress. You re worth it!
The gel the patch and d spray di not increase risk of blood clots they are transdermal the girl in d middle needs to efucate herself on HRT before menopause bites her in d arse
HRT saved my sanity. I was going absolutely crazy when my estrogen tanked.
I lost 20 lbs since November 2025 but have hit a plateau. Nothing I do seems to work. So I am beyond frustrated. I will admit I need to get back to the weights. 🤣
I do most of these things and still cannot lose weight. I’ve been in menopause too long to go on hrt. It’s annoying hearing the same things that are supposed to help and don’t.
I was forced into medical menopause from chemo so didn’t have time to was given information on how to transition. Stubborn belly fat was always an issue despite having slim arms and legs because I’ve been an apple shape most of my life. It’s just worse now. I guess learning what to do 8 years too late is better than never
Cut out grains and pulses. It relieved all my perimenopausal symptoms and I lost weight. Many women have experienced the same thing.