Addressing Perimenopause Weight Gain: Natural Strategies for Hormonal Balance, Managing Cravings, and Restoring your Gut Health

If you’ve been feeling frustrated with weight gain during perimenopause, you’re definitely not alone. It’s tough when it seems like some people can eat whatever they want and stay slim, while others—especially during this phase of life—struggle to keep the pounds at bay.

As we go through these changes, our bodies can feel like they’re working against us. This mismatch with our environment and the signals our bodies are sending can be overwhelming. But here’s the good news: you can take control and make changes that really work for you.

Hormonal Shifts and Gut Health: The Underlying Causes of Weight Gain

During perimenopause, hormonal fluctuations—especially in estrogen, progesterone, and insulin—can trigger weight gain, particularly around the midsection. Estrogen helps regulate fat distribution, but as its levels drop, fat tends to accumulate more easily. At the same time, insulin sensitivity may decline, making it harder to control blood sugar levels, which leads to increased fat storage.

Your gut health can also be impacted during this time. Hormonal changes can disrupt the balance of your gut bacteria, affecting digestion and nutrient absorption. A disrupted gut can drive sugar cravings, contributing to more weight gain. Supporting your gut health with probiotic-rich foods like fermented vegetables and bone and meat broth can help regulate digestion and minimize cravings.

Emotional Eating and Cravings: Timing is Key

Another common challenge during perimenopause is emotional eating, which is often driven by hormonal imbalances. As hormones like serotonin and progesterone fluctuate, especially in the luteal phase (the week or two before your period), you might experience stronger cravings for comfort foods—particularly carbs. Rather than fighting these cravings, try to honor your body’s needs by choosing nutrient-dense carbs like sweet potatoes, squash, and fruit. These options can help satisfy your body’s need for extra fuel without spiking your blood sugar.

Emotional hunger can often masquerade as physical hunger during perimenopause, so it’s important to recognize when you’re eating due to stress or emotional triggers. Mindful eating practices can help you tune into your body’s true needs and curb those cravings more effectively.

Here are five examples of mindful eating practices that can help aid digestion, which you can incorporate today!

1. Eat Slowly and Chew Thoroughly

Taking time to chew your food thoroughly helps break it down into smaller particles, making it easier for your digestive system to process. It also gives your brain time to recognize when you’re full, preventing overeating and promoting better digestion. Chewing is the first step in the digestive process, known as mechanical digestion. When you chew thoroughly, food is broken down into smaller particles, which helps the stomach and intestines do their jobs more effectively. The more you chew, the more saliva is produced, which contains enzymes like amylase and lipase that start breaking down carbohydrates and fats right in your mouth. Chewing thoroughly reduces the workload on your stomach and intestines, preventing indigestion, bloating, and gas. Well-digested food moves more smoothly through the digestive tract, reducing the risk of discomfort and promoting a healthier gut environment.

2. Follow the 80/20 Rule for Balance

Practice mindful moderation by following the 80/20 rule: aim to make 80% of your meals nutrient-dense and focused on whole, healthy foods, while allowing yourself to indulge in less restrictive choices 20% of the time. This balance helps you enjoy occasional splurges without guilt, reducing the risk of emotional eating and promoting long-term digestive health. By not feeling overly restricted, you're more likely to stay on track with nourishing your body consistently.

3. Engage Your Senses

Preparing your food engages the cephalic phase of digestion, which is the body’s early response to the sight, smell, and thought of food. This phase triggers the release of digestive enzymes and stomach acid, priming your digestive system and enhancing the breakdown of food when you begin eating. Before diving into your meal, take a moment to appreciate the colors, smells, and textures of the food. Engaging your senses in this way promotes mindfulness, helps you slow down, and prepares your body to release digestive enzymes, which aids in smoother digestion. 

4. Avoid Multitasking While Eating

Focusing on your meal without distractions like TV, phones, or work allows you to fully experience and enjoy your food. This helps engage the parasympathetic nervous system, also known as the "rest and digest" phase, which promotes relaxation and supports optimal digestion. When you’re calm and present while eating, your body can focus on breaking down food and absorbing nutrients more efficiently. Creating a peaceful atmosphere—whether by having a warm conversation with loved ones, sitting in a quiet spot, or enjoying a beautiful view—helps activate this restful state, leading to better digestion and overall well-being. This state of relaxation improves digestion by allowing the body to focus its energy on breaking down food efficiently, rather than being in "fight or flight" mode, where digestion is slowed or impaired.

5. Listen to Your Body’s Hunger and Fullness Cues

Tune in to your body’s signals to eat when you’re truly hungry and stop when you feel satisfied, not stuffed. This reduces the strain on your digestive system and helps prevent discomfort like bloating or indigestion after meals. It can also help regulate your appetite, preventing overeating and allowing your digestive system to work efficiently without being overwhelmed.

These practices not only enhance digestion but also create a more mindful, positive relationship with food during perimenopause.

A New Approach: Purge, Splurge, Fast, and Last

During perimenopause, managing weight can feel like an uphill battle, but by following this balanced approach, inspired by Sally Fallon Morell’s philosophy, you can regain control. This four-step plan is designed to help you build a healthier relationship with food, nourish your body, and support your hormones and digestion without feeling restricted or deprived.

PURGE: Clean Out the Unnecessary

The first step is to give your kitchen and pantry a thorough detox. Processed foods, low-fat products, and sugary snacks all contribute to hormonal imbalances and disrupt your body’s natural rhythms. These foods are often filled with chemicals, preservatives, and added sugars, which can aggravate weight gain, inflammation, and gut health issues, especially during perimenopause.

By "purging," you are not just clearing your kitchen of unhealthy items but also making space for nutrient-dense, whole foods. Focus on restocking with foods that support hormone balance and digestion, such as:

• Healthy fats like butter, ghee, tallow, olive oil, and coconut oil, which are critical for hormone production.

• Proteins from natural, unprocessed sources like grass-fed meats & broths, pastured eggs, and wild-caught fish.

• Fermented foods like sauerkraut, kimchi, yogurt and kefir that support gut health, improve digestion, and balance hormones.

Why this matters: Hormonal changes during perimenopause can slow down your metabolism, leading to weight gain. By purging your diet of inflammatory foods, you create an environment for better digestion and hormonal regulation, which are key to managing your weight.

SPLURGE

Now that your kitchen is stocked with wholesome foods, it's time to truly enjoy them. Give yourself permission to indulge in nutrient-dense options that actually support your health, rather than restricting yourself.

Here’s what splurging looks like:

• Add Butter to your vegetables and enjoy cream in your coffee. Saturated fats like these are essential for hormone health, especially during perimenopause.

• Eat nutrient-rich superfoods like organ meats (liver, in particular, is packed with vitamin A, B vitamins, and iron), raw dairy, and egg yolks. These foods are loaded with nutrients that can help balance hormones and boost energy.

• Skip the snacking: Focus on eating two to three balanced meals a day, which helps stabilize blood sugar and prevents cravings. When we snack between meals, we often reach for processed, quick-fix foods that can spike blood sugar and lead to weight gain.

Remember, it’s not about depriving yourself—it’s about splurging on the foods that will actually nourish you. Savor your meals, knowing they are supporting your body’s natural processes.

Why this matters: Including healthy fats, proteins, and nutrient-dense foods can help curb cravings, balance blood sugar, and support digestion, which are essential for weight management in perimenopause.

FAST

FAST: Implement Gentle Intermittent Fasting

Once you’ve established a healthier relationship with food, you might want to introduce intermittent fasting in a gentle, non-restrictive way. Intermittent fasting can help regulate insulin levels, reduce inflammation, and allow your digestive system time to reset between meals.

• Start small: Begin with a 12-hour fasting window, like finishing dinner at 7 pm and not eating again until 7 am. Gradually, you can extend this to 14-16 hours.

• Focus on healthy fats and proteins during your eating window, which help you feel full and reduce cravings.

• Hydration is key: Drink plenty of water during your fasting period, and consider herbal teas like chamomile or peppermint to soothe digestion, adding electrolytes or even just a high quality salt with honey and lime juice makes for a deliciously hydrating beverage.

By allowing your body longer breaks between meals, you give your gut a chance to rest and repair. Fasting also encourages your body to tap into fat stores for energy, which can help with weight management, especially during hormonal shifts.

Why this matters: During perimenopause, insulin sensitivity often decreases, leading to weight gain, particularly around the abdomen. Intermittent fasting helps balance insulin and allows your body to metabolize fat more efficiently, promoting gradual and sustainable weight loss.

LAST: Maintain a Balanced, Long-Term Lifestyle

Once you’ve found success with purging, splurging, and fasting, it’s time to make these changes sustainable. The key to lasting weight management is consistency, not perfection.

• Stick to real, nutrient-dense foods: Continue filling your plate with high quality proteins, fruit & veggies, healthy fats, and fermented foods to support your gut and hormones.

• Embrace flexibility: It’s okay to skip a meal now and then, especially if you’re not hungry. Learning to listen to your body’s natural hunger cues helps you stay in tune with your needs.

• Incorporate balance: Follow the 80/20 rule: 80% of the time, focus on nutrient-dense, whole foods, and allow yourself 20% to indulge in treats or comfort foods. This balance prevents feelings of deprivation and helps you stay on track long-term.

Finally, continue creating a peaceful environment around mealtimes. Engage your parasympathetic nervous system, the "rest and digest" mode, by practicing mindful eating. Enjoy your meals in a calm setting, whether it's having a warm conversation with loved ones, sitting in a quiet spot, or appreciating the beauty of nature.

Why this matters: Maintaining balance and consistency with nutrient-rich foods, fasting, and mindful eating supports healthy digestion, hormonal balance, and sustainable weight management.

Key Nutrients to Support Hormone Health and Digestion

As you work through this four-step plan, don’t forget the importance of specific nutrients that can support your overall health:

• Vitamin A (from liver, butter, and eggs) supports hormone production and gut health.

• Vitamin D (from cod liver oil and egg yolks) regulates insulin and promotes weight loss.

• Vitamin K2 (from fermented foods and high-vitamin butter oil) helps manage weight and improve gut health.

• B Vitamins (from organ meats and egg yolks) provide energy and support hormone balance.

This approach encourages a nourishing, sustainable way to manage your weight during perimenopause without feeling deprived. By focusing on nutrient-dense foods, balancing hormones, and supporting gut health, you’ll be on your way to feeling more in harmony with your body’s natural rhythms.

The Power of Seasonal Timing

Beyond the basics of eating whole, nourishing foods, it’s important to align your diet and lifestyle with the rhythms of your body and the seasons. For example, winter may invite heartier, warming foods like soups and stews, while during ovulation, lighter, cooling foods like salads and fresh fruits may feel more energizing.

By syncing your eating habits with the phases of your menstrual cycle and the seasons, you’re honoring your body’s natural rhythms. This can help curb cravings and balance your energy levels throughout the month. When you eat in tune with your body’s needs, you’re less likely to experience emotional eating or cravings that throw you off balance.

references:

https://www.westonaprice.org/health-topics/thoughts-weight-loss/#gsc.tab=0