Belly Fat 101: The 5 Simple Habits That Changed Everything

If you’ve been struggling with menopause belly fat or perimenopause weight gain, despite eating well and exercising, you’re not alone. Hormone changes affect your metabolism, muscle mass, stress hormones, and even your gut health, making it much harder to lose weight the way you used to. The good news is there are science-backed ways to work with your body instead of against it.

This episode is part of Tamsen’s series breaking down the biggest topics from her New York Times bestselling book, How to Menopause, one conversation at a time. This week, it’s belly fat.

Tamsen shares what finally worked after interviewing leading experts in menopause, nutrition, endocrinology, and longevity, and why the answer isn’t eating less or doing more cardio.

Inside the episode:
– Why estrogen changes where your body stores fat
– The protein and fiber goals that support muscle and metabolism
– Why strength training beats more cardio in midlife
– How cortisol, sleep, and chronic stress keep belly fat hanging around
– The connection between gut health, inflammation, and weight gain
– Why drinking less alcohol made such a noticeable difference
– The five habits that helped Tamsen feel stronger, healthier, and more confident

If you’re tired of doing everything “right” and still not seeing results, this episode will help you understand why your body changed and what to do next.

If you liked this conversation, check out the rest of the How To Menopause series:
⁠Estrogen Down There 101⁠:
⁠Testosterone 101:
⁠Relationships 101:
Perimenopause 101:
Alcohol 101:
Anxiety 101:
Progesterone 101:

Coming up: Mental Health, Estrogen 101 and more!

Get Tamsen’s recipe for her Hot Girl Menopause Smoothie here:

Get Tamsen’s free hormone therapy guide:

If you liked this episode, listen to Exhausted, Gaining Weight, and Feeling Off? THIS is Why:

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TIMESTAMPS:
0:00 Intro
3:53 The Protein and Fiber Goals That Help Burn Belly Fat
9:38 Why Strength Training Beats Cardio for Women Over 40
12:45 Stop Dieting Harder Because It Could Be Making Belly Fat Worse
16:43 The Gut Health Connection to Hormones, Bloating, and Belly Fat
19:04 How Alcohol Makes Menopause Belly Fat Harder to Lose
21:29 The 5 Habits That Actually Reduce Menopause Belly Fat
22:05 Why Building Strength Matters More Than Being Skinny
22:59 How to Feel Like Yourself Again

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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
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ABOUT TAMSEN:
Tamsen is a journalist, NYT best-selling author, podcast host, filmmaker and menopause advocate. As host of The Tamsen Show Podcast, she’s become a powerful voice in the conversation about midlife. She is the creator and producer of The (M) Factor: Shredding the Silence on Menopause and The (M) Factor 2: Before The Pause, groundbreaking documentaries calling for change in how we approach women’s health.

Tamsen is also the author of the New York Times Bestseller How To Menopause, the ultimate guide to navigating midlife with confidence. From SXSW to Capitol Hill, Tamsen champions policies that break the stigma around menopause and empower women at work and beyond. After 30 years as a TV anchor, she now leads the charge in midlife health advocacy.

#bellyfat #podcast #womenshealth

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