If you’ve been trying to drop excess weight by eating less and exercising more, and you’re still not seeing results…you’re not imagining things. And your body isn’t broken.
But the traditional advice you’ve been given? Well, that’s a different story.
We’ve been taught for decades that weight loss is just a numbers game. Calories in, calories out (aka CICO). So naturally, when things feel stuck, we double down. We try harder. We restrict more, move more, and blame ourselves endlessly when the scale doesn’t budge (or even creeps up).
But here’s what most women in midlife don’t realize…your body is not a math equation. It’s a chemistry lab.The real reason your weight won’t shift might not be your willpower, your discipline or even your diet. It might be your cortisol.
What’s cortisol got to do with it?
Cortisol is famous for being your body’s main stress hormone. However, it doesn’t deserve the bad rap it gets. It’s not the enemy. In fact, cortisol helps you wake up, mobilize energy, and respond to danger.
The problem is when cortisol stays elevated all day, every day. And for women in midlife, that’s often exactly what’s happening because our stress load is relentless.
We’re juggling work, family, aging parents, hormones in transition, sleep issues, changing bodies and doing it all with the pressure to keep it together. Add in years of dieting, perfectionism, and being “on” for everyone else…and your nervous system is probably running on fumes.
Chronic stress leads to chronically high cortisol. And that impacts your weight, hormones, energy, mood, and libido in ways you can’t out-diet or out-exercise.
How cortisol makes fat loss harder (and life more exhausting)
When cortisol is elevated for too long, here’s what can happen:
- Belly fat increases, especially around the waist and organs (visceral fat)
- Blood sugar becomes unstable, which gives us more cravings, more energy crashes and more fat storage
- Insulin resistance creeps in, even without eating more sugar
- Sleep becomes disrupted, making recovery, cravings, mood and metabolism worse
- Muscle breakdown accelerates, which slows down our metabolic rate
- Libido disappears (because your body doesn’t prioritize reproduction when it’s in survival mode)
This is why so many women over 40 feel like they’re doing everything right and getting nowhere. Because they’re trying to fix a chemistry problem with willpower, discipline and deprivation.
Why traditional weight loss advice makes it worse
Most women try to fix weight gain by doubling down on what worked in their 20s or 30s.
- Eating less (especially carbs and calories)
- Fasting or skipping meals
- Doing intense HIIT workouts or cardio
And while those strategies might have worked when hormones were more stable and stress was lower…now they’re just adding fuel to the “cortisol fire”.
Skipping meals? Cortisol spike.
Too much cardio? Cortisol spike.
Living on coffee and sheer determination? You guessed it…cortisol spike.
The truth is, your body is protecting you. And unless you help it feel safe again, it won’t let go of weight no matter how “clean” your diet is.
5 signs cortisol might be keeping you stuck:
- You carry extra weight around your midsection, even with a healthy diet
- You feel tired but wired (especially at night)
- You have mid-afternoon crashes or feel foggy and sluggish
- You crave sugar, salt, or wine to feel better
- Your libido is MIA and sleep is inconsistent
If any of this sounds familiar, don’t despair, there’s good news!
You don’t need to fight your body. Instead, what your body really wants is for you to support it, especially your nervous system and hormones.
3 ways to naturally lower cortisol and jumpstart weight loss after 40
1. Start your day with protein + sunlight
Within 30 to 60 minutes of waking, aim for at least 30g of high-quality protein (think eggs, protein smoothie, or Greek yogurt). Pair that with 5 to 10 minutes of sunlight exposure outside, if possible.
This combination helps regulate your blood sugar, balance hunger hormones, tame cravings and anchor your circadian rhythm for better sleep and energy later on.
2. Swap intense workouts for walking (for now)
You don’t need to stop moving, you just need to move smarter – not harder. Daily walks, especially after meals, help improve insulin sensitivity, lower cortisol, and support metabolism without triggering additional stress.
I always say walking is the most underrated metabolic tool we have…not to mention it’s free and no gym membership is required.
3.Eat regular, protein-rich meals
Skipping meals or “saving calories” backfires hard at this stage. Eating every 3 to 4 hours with a focus on protein, healthy fat and fiber keeps your blood sugar stable and prevents the crashes that send cortisol soaring and energy crashing. This isn’t about snacking all day, it’s about nourishment and consistency.
This is where we begin inside Menopause Weight Loss Solution Group Program
When women join my Menopause Weight Loss Solution Group Program, this is where we begin. Not with rules or restriction, but with real nourishment and stress relief for your cells, hormones, and nervous system.
Because once your body feels safe and supported?
- Fat loss becomes so much easier.
- Energy improves.
- Sleep deepens.
- And yes, even your libido can return too!
It’s not magic. It’s your biology…finally working with you, not against you.
If this approach feels like a breath of fresh air, I invite you to learn more about how our Menopause Weight Loss Solution Group Program can help you, as a woman 40+, drop excess weight and support your health and hormones.