Should you do intermittent fasting as a woman over 45 for weight loss?

If you’ve been told that skipping meals or fasting is the key to fat loss in perimenopause and menopause—but you’re feeling more tired, more hungry, and more stuck—this episode is for you.

In today’s episode, we’re breaking down the truth about intermittent fasting for women over 45 and why it can actually backfire when your hormones are already shifting.

You’ll learn how fasting impacts:

• Cortisol (your stress hormone)
• Blood sugar and insulin response
• Cravings, energy, and metabolism
• Sleep (and why that matters more than you think)

We’ll also talk about why what worked in your 20s and 30s doesn’t always work during perimenopause and menopause—and what your body actually needs instead to support sustainable fat loss.

If you’ve been stuck in the cycle of trying harder, eating less, and still not seeing results… this episode will help you understand why—and what to do differently.

Because your body isn’t broken… it just needs a strategy that works with your hormones, not against them.

Tune in to learn whether intermittent fasting is right for you—and how to approach weight loss in a way that finally feels aligned, sustainable, and effective.

Get the Free Guide Here Exclusive for Fat Loss for Women Over 45 FREE GUIDE

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Feeling stuck with fat loss during perimenopause or menopause? You might be doing all the “right” things—but if your sleep and nutrition aren’t aligned with your changing hormones, it can feel like you’re going in circles.

In this episode, we’re talking about the powerful (and often overlooked) connection between sleep, nutrition, and fat loss during perimenopause and menopause—and why it can feel like a chicken-and-the-egg situation.

Here’s the truth:
When you don’t have the right nutrition strategies for this stage of life, your blood sugar can become unstable, cravings increase, and your hormones can feel even more out of balance… which can seriously disrupt your sleep.

But it doesn’t stop there.
Poor sleep then feeds back into the cycle—impacting hunger hormones, increasing cortisol, lowering energy, and making fat loss even harder.

So which comes first? Sleep or nutrition?
The answer: they both matter—and they work together.

In this episode, we cover:

How hormonal changes in perimenopause and menopause affect sleep and fat loss
Why the wrong nutrition approach can make your sleep worse
How poor sleep disrupts your hormones and metabolism
Simple, realistic ways to support both your sleep and nutrition so your body can finally feel balanced again, and unlock stubborn fat loss.

If you’ve been blaming yourself for not seeing results, this is your reminder: it’s not about trying harder—it’s about using the right strategy for your body right now.

You don’t need perfection—you need alignment.

If this resonates, make sure to follow the show, and share with someone who’s navigating this stage too

To get the free guide mentioned in this video "Why Traditional Diets Fail After 45 - And What Actually Works" comment below the video the word "GUIDE"

FREE GUIDE

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Are you eating healthy but still struggling to lose weight—especially in perimenopause or menopause? You’re not alone. In this episode, I’m breaking down the truth about “healthy foods” that may be secretly sabotaging your weight loss goals.

Many women in their 40s and 50s are doing all the “right things”—smoothies, salads, oatmeal, protein bars—yet the scale won’t budge. The problem isn’t willpower… it’s that your body and hormones have changed. What worked in your 20s and 30s doesn’t always work now.

In this episode, you’ll learn:

Why certain healthy foods can spike blood sugar and increase fat storage
How hormonal changes impact metabolism and cravings
The biggest mistakes women make when trying to eat “clean”
Simple ways to adjust your meals to support fat loss and energy

If you’ve been feeling frustrated, stuck, or confused about what to eat, this will give you clarity and a more effective approach that actually works with your body—not against it.

It’s not about eating less—it’s about eating smarter for your hormones.

Follow the show for more tips on fat loss, hormones, and feeling your best over 40.

Grab the free guide: "Why Traditional Diets Fail Women Over 45 And What Actually Works"

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In this episode, I’m walking through 3 signs your hormones are stopping you from losing weight, especially during perimenopause and menopause.

If you feel like you’re doing everything right—eating less, trying to be “good,” staying consistent—and the weight still isn’t moving… this might be why.

Because after 40, weight loss isn’t just about calories anymore. Your body becomes much more sensitive to things like blood sugar, stress, and hormonal shifts—and those signals can either support fat loss… or block it.

These are patterns I see all the time with the women I work with.

In this episode, you’ll learn:

• The most common signs your hormones may be interfering with weight loss
• Why hunger, cravings, and belly fat often increase after 40
• What your body is actually responding to (it’s not just what you’re eating)
• Why eating less can sometimes make things worse

If you’ve been feeling stuck, frustrated, or like nothing is working anymore, this will help you understand what’s really going on.

If this resonates with you, make sure to follow the show for more content on weight loss after 40, perimenopause, menopause, and metabolic health.

You’re not broken—your body is responding to the signals it’s getting. The key is learning how to work with it, not against it.

To take the free quiz to determine if you're experiencing 1 of 3 weight loss resistance patterns (and what to do about it) please visit my bio.

https://linktr.ee/staceynicolesmith

Why low carb diets don’t work for weight loss in perimenopause and menopause is something I see all the time with women I work with.

If you're a woman over 40 having a tough time losing weight and you try reducing or cutting carbs in an effort to lose weight, but you're frustrated because it's not working - there's a reason.

Carbs are essential for fat loss especially as a woman in perimenopause and menopause.

Many women over 40 turn to low carb thinking it’s the answer—eat less, cut carbs, be “good”… and the weight should come off. And sometimes it does at first.

But then something shifts.

Energy drops.
Cravings increase.
And the weight—especially around the belly—stops moving.

In this episode, I explain why low carb diets often stop working during perimenopause and menopause, and what’s actually happening in your body.

During this stage of life, our body becomes much more sensitive to things like stress, blood sugar, and hormonal changes. And when carbs are too low, it can actually send signals that make fat loss harder—not easier.

This isn’t about willpower.
And it’s not about eating less.

It’s about understanding how your metabolism is responding.

In this episode, we cover:
• Why low carb diets can appear to work at first
• The impact of cortisol and stress on weight loss after 40
• How blood sugar affects hunger, cravings, and fat storage
• Why restricting carbs can backfire for many women
• What your body actually needs to feel safe enough to lose weight

If you’re struggling with perimenopause weight gain, menopause belly fat, or feeling like nothing works anymore, this will help you understand why—and what to focus on instead.

If this resonated with you please be sure to follow the show to be notified when new episode are released. I do weekly episode like this for all things weight loss and wellness for the woman in perimenopause and menopause.

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Why do I feel hungrier during perimenopause?

Many women notice that during perimenopause their appetite suddenly increases, cravings become stronger, and it feels harder to control hunger.

If you’ve been wondering “why am I always hungry during perimenopause?” or “why do my cravings feel stronger after 40?”, you’re not alone.

In this episode, I explain why hunger increases during perimenopause and what hormonal and metabolic changes may be influencing your appetite.

During this stage of life, fluctuations in estrogen, changes in blood sugar regulation, and increased stress hormones can all affect hunger signals and cravings.

Many women assume that feeling hungrier during perimenopause means they are eating too much or losing willpower.

In reality, hunger during perimenopause is often connected to hormonal changes, metabolism shifts, and blood sugar instability, not simply lack of discipline.

In this episode you’ll learn:

• Why women feel hungrier during perimenopause
• How hormonal changes affect appetite and cravings
• Why blood sugar balance becomes more important after 40
• Why eating less can sometimes make hunger worse
• What may help stabilize appetite during perimenopause

If you’re struggling with perimenopause hunger, menopause weight gain, or changes in appetite after 40, this video will help you understand what’s happening in your body.

00:00 Why hunger increases during perimenopause
01:40 Hormonal changes affecting appetite
04:00 Blood sugar and cravings after 40
06:10 Why eating less can increase hunger
08:00 Supporting metabolism during perimenopause

If you found this helpful, follow the show for more episodes about perimenopause weight gain, metabolism after 40, and women’s hormonal health.

https://linktr.ee/staceynicolesmith

If you're struggling with weight loss after 40, the problem may not be calories. Hormonal and metabolic signals play a major role in fat loss for women over 40, and traditional dieting can actually make things worse.

Why you're not losing weight after 40 – and it's not about calories

If you're a woman over 40 and struggling to lose weight, even though you're eating less and exercising more, you're not alone. Many women in their 40s and beyond feel frustrated because the traditional advice of “calories in vs calories out” no longer seems to work. The truth is that weight loss after 40 is often a hormonal and metabolic signalling issue—not simply a calorie problem.

In this episode, we break down why your body may be holding onto weight after 40 and why chronic dieting or cutting calories can actually make it harder to lose fat. As hormones shift during midlife, your body becomes more sensitive to stress, blood sugar fluctuations and sleep disruption.These factors send signals to your metabolism that can slow fat burning and increase fat storage.

You'll learn why you can’t starve your way to hormonal health, and how focusing only on calories may be the very thing preventing sustainable weight loss.

In this episode, you'll learn:

• Why the calorie deficit model often fails women over 40
• How hormonal signalling affects fat burning and fat storage
• The role of stress, cortisol, and blood sugar in weight gain
• Why under-eating can slow metabolism and worsen hormonal imbalance
• What your body actually needs to restore metabolic balance and support healthy weight loss after 40

If you're tired of dieting harder and seeing little to no results, this episode will help you understand what’s really happening in your body and why a different approach is needed after 40.

Follow the show for more episodes on:

healthy weight loss after 40
metabolism and hormones
natural approaches to weight management
midlife health and wellness

For more info. on how I can help you with weight loss in perimenopause and menopause please visit:

Stacey Nicole Smith

https://linktr.ee/staceynicolesmith

If you're struggling with fat loss in perimenopause or menopause and wondering whether carbs are the problem, this episode is for you.

In “The Truth About Carbs and Fat Loss in Perimenopause and Menopause,” I break down what’s really happening in your body after 40 — and why cutting carbs may not be the solution you’ve been told it is.

Many women in perimenopause and menopause are advised to go low-carb to lose belly fat. But hormonal changes, shifts in estrogen, rising cortisol levels, muscle loss, and insulin sensitivity all affect how your body processes carbohydrates. Simply eating less isn’t always the answer.

In this episode, you’ll learn:
✔️ How estrogen impacts blood sugar and fat storage
✔️ Why low-carb diets often stop working after 40
✔️ The connection between cortisol, stress, and belly fat
✔️ How to eat carbs strategically for fat loss
✔️ What actually supports metabolism in perimenopause and menopause

Carbs are not inherently fattening — but the way your body responds to them can change due to the hormonal fluctuations that begin in perimenopause. Understanding how to balance carbohydrates, protein, and blood sugar is key to sustainable fat loss in perimenopause and menopause.

If you’re tired of dieting harder and seeing fewer results, this evidence-based breakdown will help you approach fat loss in a smarter, hormone-supportive way.

Follow the show for weekly episodes on weight loss in perimenopause, menopause nutrition, hormone balance, metabolism after 40, and sustainable fat loss strategies for women over 40.

For more information on ways I can help you with weight loss in perimenopause and menopause please visit:

Stacey Nicole Smith

https://linktr.ee/staceynicolesmith