Is it possible to lose weight after menopause?

The proof on the show comes from women who were told this was just how life goes. On Ep. 258, Debra joined during perimenopause and is now post-menopausal. She went from close to 180 pounds to 149 and from a tight size 10 to a size 6 by eating more, cutting her training from seven days a week to four and following her coach's plan. On Ep. 310, Amy's blood work showed she was officially in menopause after a hysterectomy. She lost over 40 pounds, went from a tight size 10 to about a size 4, and says her menopause symptoms dropped while she worked with her doctors alongside coaching. On Ep. 380, Bryn, 58, lost over 25 pounds and went down to a size 6 while working up to more than 2,000 calories a day. Nikkiey explains that the muscle Bryn built raised her resting metabolic rate, which is what lets her eat more.

On Ep. 75, Nikkiey says hormonal changes call for adjusting your exercise and nutrition, not giving up. The patterns she sees holding women back: not eating enough, too little protein, regular alcohol, and prioritizing cardio and boutique classes over lifting weights. She notes that some women may need hormone replacement therapy. That is a decision to make with your doctor.

The episodes are honest that it isn't effortless. Debra says it is a lot harder after menopause and that properly fueling your body is the key. Bryn's story adds patience: she hit a stall and broke through without changing anything, because changing five things at once hides what is actually working. And on Ep. 266, Amber's advice to a woman told menopause weight gain is inevitable is not to listen, and to start with something doable, like a walk instead of scrolling. The common thread is that these women didn't need more willpower. They needed a different plan.