The Ageless and Awesome Podcast

The 5 Hidden Causes of Weight Gain After 40

• Susie Garden • Episode 309

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Your body hasn’t just “stopped working” after 40 - your biology has changed the rules. In today's episode I unpack the five hidden drivers behind stubborn midlife weight gain and show you how to work with your hormones, not against them. From silent inflammation to cortisol spikes, poor sleep, gut shifts, and insulin resistance, I map out practical steps that make weight loss feel possible again.
 
• the myth of “eat less, move more” failing after 40 due to hormonal shifts
• inflammation as a key driver and how to lower it with food choices
• cortisol’s impact on belly fat and how to set boundaries and rest
• sleep as a metabolic tool and simple night routines that work
• gut changes, fibre-first strategies, and smart use of probiotics
• insulin resistance signs and fixes with protein, strength, and meal timing
• why personalisation beats one-size-fits-all plans
 
If your clothes feel tighter despite “doing everything right,” this guide gives you a clear path: nourish, don’t punish; slow down to speed up; personalise your plan. Ready for support from someone that understands the complexity of female hormones after 40? Book the free Peri Weight Loss Assessment below, follow the podcast, and share this episode with a friend who needs a science-backed reset. Your midlife metabolism can thrive—let’s get you there.

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1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Book your call here. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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SPEAKER_00:

Hi, I'm Susie Garden and this is the Ageless and Autumn Podcast. I'm an age-defying naturopath and clinical nutritionist and I'm here to bust myths around women's health and ageing so that you can be ageless and awesome in your 40s, 50s, and beyond. The Ageless and Awesome Podcast is dedicated to helping women through perimenopause and menopause with great health, a positive mindset, and outrageous confidence. Hit subscribe or follow now and let's get started. Hello, gorgeous one, and welcome to this week's episode of the Ageless and Awesome Podcast. I'm Susie Garden, Perimenopause naturopath, weight loss nutritionist, and fellow woman who's navigating this wild hormonal transition with you. And today we're diving into one of the most frustrating topics for women over 40. This makes up the majority of my work, which is weight, helping women manage weight gain. And the thing is, I have conversations with women every single day about this because I do periight loss assessments. And the big question is why am I gaining weight? I am not eating more. I'm exercising like I always have. I haven't changed anything. And you know, the response you'll often get from other people, mostly men, I have to say, uh, is just eat less, just exercise more. Try intermittent fasting, try, you know, some other kind of fad. And intermittent fasting has its place. It's not necessarily for weight loss in women over 40. I will just put that caveat there. And please know, if this is you having this constant frustration of gaining weight and gaining weight, and you just don't know what to do, please know you are not alone. Uh, and more importantly, there's absolutely nothing wrong with you. Weight gain in your 40s and your 50s is not about willpower. It's not about calories, it's not about steps, it's not about discipline, it's about biology and the changes happening inside your hormones, your metabolism, your nervous system. It's it's a whole scene, ladies. It's a whole scene. But here's the good news: once you know what's driving it, you can start to fix it. And today I'm gonna walk you through the five hidden causes of weight gain after 40 that most women are never told about. And these are the exact areas I assess and work with inside the GLOBE protocol in my one-to-one work, because when you fix the root causes, your body will finally let go of that excess weight. Whether it's five kilos, whether it's 35 kilos, there is a plan, there is a strategy you can use. So let's get into it. So the hidden cause number one, absolute number one, is inflammation. And inflammation is probably the biggest and most overlooked driver of weight gain during perimenopause and menopause. And now you might be thinking, but I'm not sick, I'm not healthy, I don't feel inflamed. And this is the thing inflammation isn't always dramatic. Most often, actually, it's silent, it's simmering away underneath the surface. You may have no symptoms of inflammation, or you might have some joint pain, you might have some brain fog, you might have some bloating, you might have fatigue. Um and inflammation increases after 40 because estrogen is anti-inflammatory. So as estrogen declines, um, we lose some of its anti-inflammatory protection. Estrogen actually helps regulate our immune system and keep inflammation in check. So when estrogen fluctuates, which it does wildly when you're in perimenopause, inflammation often rises. And of course, postmenopause, your inflammation is generally quite low. So, you know, that inflammation will be there. And we know that inflammation is the root cause of pretty much every physical and mental health condition that we as humans can get. So it is really, really important. Um, and what how inflammation kind of influences weight is on a number of different factors. It influences the effectiveness of our insulin, it influences leptin, which is our fullness hormone, it influences our thyroid hormones. All of these affect metabolism, can slow it down. Uh, it also activates your stress pathways. This is inflammation, activates your stress pathways, your hunger hormones, and slows down how efficiently you burn fat. And you might notice, and a lot of women say this to me is that they feel puffy. They have a puffy face. I had one lady I worked with who had said to me she felt bloated all over and she was referring to this puffiness. And I think within a week of being on the Globe Protocol, she was like, Oh, the puffiness had gone because we'd reduced the inflammation quite significantly in her. So many women describe it as feeling puffy, uh, feeling like they're retaining water easily, they're gaining weight quickly, and specifically also that their clothes feel tighter even if the scales don't move. That's inflammation. And some of the common triggers that we'll all experience throughout any stage of our life, not just in peri or postmenopause, common triggers are hidden food intolerances. And this is I often get people come and say to me, Oh, I'm I'm lactose intolerant, but I can still have my flat white. And that's okay. If I have anything more than that, then I get symptoms. I'm sorry to tell you, but if even if you can like tolerate from a gastrointestinal point of view, that one flat white, you undoubtedly are gonna have low-level systemic inflammation happening that is un asymptomatic. Uh, so you think you're tolerant, but actually your system's quite inflamed from it. Alcohol is another big trigger, I think we all know that. Chronic stress, and many of us do feel quite stressed at this time of life. So that is a big problem, and that definitely causes inflammation, poor sleep, another thing that um, as you can see, is this interrelated picture of poor sleep with the low progesterone of menopause and also with the lower estrogen can lead to inflammation, gut issues. So that's whether you have a diagnosed gut health condition, like inflammatory bowel disease, for example, or whether you just have random bloating if you get chronic constipation, chronic di chronic diarrhea, uh, that's you know, that's definitely a sign that something's not right, and you need to get that checked out. Ultra processed foods, that absolutely causes inflammation. In fact, I was reading recently, they seem to be doing some research at the moment, which it's beyond me that you actually need to do research on this because I think it's pretty obvious that ultra-processed foods are not good for us. Um, but yeah, there's there's some more recent information that's come out, I think it was only in the last week or two, saying they think it's probably one of the biggest killers of humans, in certainly in America, and generally studies uh in America generally reflect what's going on in Australia as well. Um, and environmental toxins can also, and that you know, you can be exposed to that just handle if you handle lots of um FPOS receipts, for example, or you are working in environment such as being a hairdresser, or filling up your car all the time, uh not washing your produce well enough. So environmental toxins are everywhere and we're exposed to them unfortunately every day. So as much as we can to protect ourselves from that is is super helpful. Um, so how do we deal with this? Well, a lot of what I do with working with women uh on inflammation is not actually supplements, it is really food. And you know, it's not rocket science. Although, having said that, I do work in personalized nutrition. So it's one thing to eat lots of fruits and veggies as a general piece of advice, but to actually be told these are the exact fruits and veggies that are going to work best in your body to lower inflammation so you can release weight, that is gold. That is fantastic information to have. Same with the kinds of proteins that you eat. So definitely having you know good whole proteins that are thoughtfully sourced. Um, trying to stay away from factory farming if you can. That's ideal to lower inflammation. Omega-3 fatty acids, super important. Um, so that is in things like walnuts, that's in things uh like fish oil is probably one of the biggest places that we will get our omega-3s from and eating fresh oily fish. Uh, but make sure you're getting good quality fish oil. Again, if you if you're getting your fish oil from the you know, the um uh some of those cheaper brands are not fully tested for microplastics and radiation and all of those things that we have in our oceans. Um, anti-inflammatory eating also is low sugar or as as low as you can get it. So getting rid of sugar in your tea and your coffee, getting rid of soft drinks, getting rid of um, you know, again, processed foods are generally full of sugar. I know this says this is just gloom and doom, isn't it? But honestly, once you switch and you start eating lots of fresh, healthy food, you don't actually want sugar. You realize how bad you feel when you eat it. Um, minimal alcohol is ideal. And the great thing is there are some fantastic alcohol substitutes on the market if you're in like that social environment where you want to feel included and not like you're kind of like, I don't know, for some people, peer pressure to drink is a big thing, even at in our age, you know, in our 40s and 50s. Um, but even like switching to soda water with a slice of lemon or lime in it, um, makes a massive difference. Or balancing out alcohol consumption with water consumption uh helps a lot. And whole foods over packaged foods all of the as much as you can. You cannot out willpower inflammation, you must address it physiologically and generally with food, which is great because we have to eat, so you might as well eat in a way that is gonna be, you know, healing you. Um, so let's get on to the next hidden cause of weight gain over 40. So, you know what I'm gonna say, probably, don't you? It's stress and cortisol. So let's talk about this stress, a massive silent hormone disruptor for women in peri and post-menopause. We talk about cortisol all of the time, but here's the key after 40, your cortisol response changes. Your body becomes more sensitive to stress with the drop in estrogen. You produce more cortisol under the same stress. So, whatever stresses you have in your life, if they're continuing at the same level, so nothing's getting worse, you can become more sensitive and produce more cortisol from that same stress or it takes longer to clear it. And cortisol loves to store fat, especially around the belly. That's you know, the old mennowy that we we talk about. Cortisol increases your blood sugar, makes you crave, uh, it increases insulin, it slows thyroid function. So, you know, thyroid hormones are a big party metabolism. It increases cravings, encourages fat storage, and disrupts sleep. This is why so many women say, I've never been a belly fat person until now. So, what drives cortisol up? Overworking, this is a time of life when you may have to consider saying no more often to extra projects, things that get loaded on your plate, whether it's at work or in your home life, overworking drives cortisol up. Undereating, so these prolonged periods of fasting or going on calorie control can drive cortisol up. You know, I still see people getting prescribed, you know, 1200 calorie-a-day diets, and it's just like depending on the person, it's really not necessarily a great strategy for weight loss. It's not addressing underlying drivers, like the five drivers I'm talking about today. Um, skipping meals, doing HIIT or high intensity exercise too often gets you in your stress response. Having a lack of downtime, which is a massive problem now that we all have our smartphones, we're all taking work home with us. Often over the weekend, we're checking emails, and maybe I'll just do a few things here and there. It means you're not switching off. And that lack of downtime can drive cortisol up. If you're constantly multitasking, if you're sitting in front of the TV and at the same time doing something on your phone, whether it's social media, whether it's, you know, something for the kids, whatever, that constant multitasking does drive cortisol up. Our brains are not really well wired to do that. We're much better focusing on one task at a time. If you've got unresolved emotional stress, uh, and again, poor sleep. That's why sleep is one of the biggest uh factors I like to address when I'm working with women. So many women in perimonopause are living in a chronic cortisol state without realizing it. And the fix, well, you know, it doesn't mean quitting your life. I mean, life has to go on, right? Um, but cortisol requires nourishment. So nourishing the body, not starving the body. Having regular meals, three meals a day and no snacks is ideal. Slower exercise. That doesn't mean you can't do HIT, but maybe don't do it every day or at the same level that you have been. Maybe doing more things like resistance training, maybe doing Pilates or maybe doing yoga or something like that. So that you're balancing out your workouts. Nervous system regulation, and that can be done using breath work really easily, setting boundaries, like I mentioned just before, saying no sometimes. Um, I remember when I worked in corporate, um having there were two of us managing Australia, so she had one half of the country, she had the other half, and she left. And uh so I was given the national team, which was a lot of people with no support. And they it was just kind of like, oh, you know, Susie will do it. And they just took their time finding a replacement. And I remember being at a, I think it was an end-of-year function with my manager, and we were just talking, and I ended up just bursting into tears. It was so embarrassing. But he was really lovely and and and fantastic at listening to me. But he, you know, having to do um huge numbers of performance reviews at the end of the year, having to do all of the extra travel. And I just kept saying yes because I thought, oh yeah, you know, I was a good girl, I'd tow the company line and do the right thing by the company. Um, at the end of the day, it didn't work for me. Probably wasn't great for my people that I was managing as well. They were not getting the best of me. So having boundaries, and I definitely, if I was in that same role today, I would definitely be speaking up way more and not just taking on everything because I thought it was the right thing to do in inverted commas. But also resting. A lot of women feel guilt around rest. We know, you know, it's such a thing when people ask how you are, it's like, oh, I'm so busy, I'm so busy. It's not something we say, oh, I've just had the most relaxing weekend. It's not necessarily something that is admired, it's admired to be busy, not necessarily to be resting. I know in Australia we have we often will correlate that with laziness, but rest is super important. Um, and but even all of those things I just mentioned, this is the part most women skip. Um, they're still, you know, trying to do the things they used to do in their 30s, and that's why they hit a wall. So again, in when I'm working with women one-on-one, cortisol regulation is is one of it's such an important thing to address because once cortisol settles, weight loss becomes possible again. And even, you know, when I'm working with people on their nutrition protocols for the first two weeks, there's no exercise that gets your heart above 100. And that's because we want to reduce the cortisol. So it is really important. It is really important. Um, hidden cause number three, poor sleep. I've mentioned that already in the inflammation section and in the cortisol. It's and now it gets its very own section of this podcast is poor sleep. Sleep is one of your most powerful metabolic tools and one of the first casualties of perimenopause. And many of us have been there. The the restlessness, tossing and turning, being hot, um, waking up in a pool of sweat in the middle of the night, wired, waking up between two and three, exhausted at three o'clock in the afternoon. And here's why sleep is so crucial for weight loss because even one night of poor sleep raises cortisol, it increases your hunger hormones, it reduces your fullness hormone, leptin, it slows insulin sensitivity or reduces uh insulin sensitivity, increases cravings for sugar and carbs, and can slow fat burning by up to 30%. That's crazy, right? Also, it messes with your motivation, with your mood, and that can affect your food choices as well. So the reason sleep becomes harder after 40 is, I mean, the fluctuating estrogen and the low progesterone is definitely a big part of it. Blood sugar instability is also often when um people are waking during the night, it's because their blood sugar has dropped and they've become a little hypoglycemic. So the body wakes you as a safety. Um, nighttime adrenaline spikes. I spoke about this last week. Um, so yeah, and you can wake up even just with a jolt, and then it can be quite hard to get back to sleep. Hot flushes, of course, night sweats, um restless legs, stress, and just generally your midlife responsibility. So, you know, you're fighting biology. This is not about willpower. And to fix this, um, in the weight loss sort of context, you must support your sleep by eating enough, especially protein, um, balancing out blood sugar, so not having high sugar snacks at night, um, reducing your evening cortisol. So, not perhaps not doing a Hession at night at the gym. Um, that helps. Trying to have like a wind-down routine, that helps to just bring that cortisol down to a lower level so that you can sleep. Having a good quality magnesium and magnesium glycinate is one of my favorite ones for sleep. Um, there are a couple of others, but yeah, the form of your magnesium matters. Just getting a magnesium supplement. Some of them are just laxatives, really. So your form really matters. It's always good to get some professional advice around that. Um, as I mentioned, having a calming evening window is um pretty critical. I mean, we still I think it's still called sleep hygiene. I think we've tried to make it sound a little bit more attractive by calling it a sleep routine. But I'm noticing a lot of my clients are implementing that even perhaps before they see me, which is amazing. So there's definitely a lot out there that gives you ideas of what you can do for your calming evening kind of sleep routine or wind down, but it's super important. It starts really training your brain that, oh, now we're going to sleep. Okay, if we're doing these things. Limiting alcohol. We know that alcohol impacts our sleep. It may help you get to sleep more easily for some people, um, but it generally will wake you during the night. And I mean, obviously, there's other impacts of on weight when you're drinking alcohol, but particularly for sleep, limiting or just dropping alcohol as much as you can will absolutely be serving you. And also addressing your perimenopause symptoms, obviously, the hot flushes, night sweats, that kind of thing is, and the low progesterone that keeps you away can definitely be addressed. Sleep is not a luxury. Sleep is not a luxury, and especially after 40, it's an absolute requirement. And, you know, there are so many things we can do from a lifestyle point of view to really help with that, rather than just going and getting sleeping tablets, which, if you need them, absolutely take them. But there are so many things that we can do to help support sleep, and it generally can correct very, very quickly with the right protocol for the individual. All right, let's move on. To hidden cause number four of weight gain over 40 is gut health changes. Because your gut can change dramatically with age and hormonal shifts. And guess what? Your gut is deeply connected to your weight, to cravings, to your mood, to inflammation, metabolism, uh, detoxification, you know, it's there's a lot of things that our gut health influences. And gut issues can increase after 40 because our declining estrogen can impact our digestive enzymes, our stomach acid, um, our balance of our microbiome, the motility, so the way our gut sort of pushes food along. Um, and of course, the declining estrogen affects inflammation, as I mentioned before. And this can lead to things like bloating, and that can be bloating in the upper belly, it can be bloating in the lower belly, there can be different causes, um, constipation, food intolerances, perhaps foods that you've always been able to eat suddenly and noticing you're getting bloating, or pain, or other uh symptoms, obviously, cravings, increased hunger, stubborn weight gain, and fatigue are other things that you know can happen to impact your gut health. So, gut bacteria and weight, I just wanted to quickly discuss because there's actually certain gut bacteria that can determine how many calories you absorb, uh how much fat you store, how hungry you feel, how much inflammation you produce. And so if your gut bacteria shifts, your weight can too. Um, and the fix for this can be relatively simple. It can be more fiber. We used to probably even five years ago or six years ago, we used to prescribe a lot of probiotics. But we we're kind of moving away from that now in in the practitioner world because generally what we know from research is that the gut microbiome that you've developed in the early parts of your life is the best one for you. So rather than throwing other probiotics in there, and and I'll I'll clarify this a little bit. Generally speaking, if you don't have other health issues, um, throwing more and those super high dose probiotics into your body isn't necessarily going to help. Um, but increasing your fiber, definitely, because it's, you know, the prebiotic fiber in particular will feed your gut bacteria, feed up your your bugs that that are there already, and that is generally going to be a better fix for you than throwing in a whole bunch of very high dose probiotics. Now, I just wanted to clarify um there are some exceptional probiotics that have been very well researched for certain medical conditions. So that is a different scenario to what I'm describing. What I'm describing is when you go to the like pharmacy or the supermarket and buy these like 10 billion probiotics that are just very general that are yeah, not particularly helpful. Uh so obviously eating more plant foods. I think we all need that, and probably most people need to eat more plant foods. The to really impact your gut health well, you should be aiming for 30 different plant foods. So that's not just that's like food types per week. And I eat a lot of plants. I will generally get my 30 different plant foods in a day. It's unusual for me not to get them. So have a think it might be interesting and fun to actually write down. Like do not like a proper food diet, but just write down or have a think about how many different plants have you eaten and include herbs and spices in that. And if you have like a lettuce mix, like include all of the different types of lettuce in that mix. But yeah, just have a you know, if you wrote down how many different foods, sorry, different plants are you eating in a day with the aim to get at least 30 different plant foods a week, it would be really interesting for you to sort of measure that for yourself. And if you're falling short, start increasing it. Uh probiotic foods are great for many people. If you have gut issues, like I'm talking specific uh like medical conditions and things, or if you've got unexplained bloating, like lots of bloating, that kind of thing, then probiotic foods may not be ideal for you. Again, that's something to discuss with your healthcare practitioner. Always less alcohol. I think I've said that in almost every um uh point here. Uh reducing sugar, identifying food reactions, and you can do that by just again, food diaries are fantastic for that. And you a food diary doesn't have to be anything special. You can probably download one online or you can just get a piece of paper. It doesn't have to be too fancy. Healing uh the gut lining. So, again, that's something you would work with a practitioner to do, and improving digestion. And even things like chewing your food really, really well, smelling your food, looking at your food, thinking about your food before you eat it, all of that will improve digestion. Uh, and you know, this is why gut healing is a huge part of what I do with my clients uh and in the Globe Protocol. That's because without a good, healthy gut, you're fighting an uphill battle with weight. So, my final kind of point today, uh, in terms of the fifth hidden cause of weight gain over 40, is insulin resistance. And it's a big one. Um, if you've gained weight after 40, especially around the belly, it's probably got some involvement. Um, and insulin resistance, if you're not sure what that is, it's when your uh the insulin that you're producing isn't working particularly well. So your body starts to produce more and more of it because it's like, oh, hang on, I've still got more glucose in the blood, and so I've got to produce more and I've got to produce more. And the thing is, insulin is a fat storage hormone as well as many other things. So more insulin circulating equals more stored fat, especially around the belly. And why does this happen after 40? Because estrogen drops, uh, our muscle mass decreases, and many of you in peri may be noticing that, that either your muscle mass is disappearing. I certainly notice that for myself. Um, and it's quite challenging to maintain what you have. Stress increases, and that, as I mentioned before, does definitely help with your dysregulation of your blood sugar and insulin. Sleep becomes disrupted, inflammation rises, and blood sugar becomes unstable. And you can be eating. The same foods you've always eaten, but suddenly start gaining weight from them because of this insulin resistance, which we know starts from about 40 onwards, definitely over 50. That I'm not saying you become insulin resistant completely, but it and an elevated degree of insulin resistance. And this is why the old eat less, move more approach completely falls apart after 40. So some of the symptoms of insulin resistance will be belly fat, afternoon energy crashes, intense carb cravings, brain fog, feeling a bit shaky when you're hungry, slow resistant weight loss, frequent waking during the night and feeling tired after you've eaten. And you can absolutely fix this. I find even clients with diabetes that I work with, we get some really good improvements in their blood sugar level over time. And you can reverse this insulin resistance by having protein at every meal, having those five to six hour fasting periods between meals. So uh between so that's basically three meals a day, no snacks. Strength training to build more muscle, reducing your sugar intake, um regulating your stress, so stress management, consistent meal timing, eating enough. Yes, enough, not starving yourself, walking after meals, that's actually a really good one. Um, to walk after food rather than before really helps to utilize that glucose that you've just eaten in an efficient manner. Um, so really managing your insulin, that's a fantastic goal to have, and it will serve you well for the rest of your life and reduce your chance of developing diabetes. And so that's something, again, that I really work with uh people on in my program. So there you have it. There's the five hidden causes of weight gain after 40. And I'm sure there are more. I just figured to fit it in a podcast, I just stick with my top five. So inflammation, stress, and cortisol, poor sleep, gut health changes, and insulin resistance. So please, if you've been struggling with your weight, please hear me when I say this. It is not your fault. You aren't lazy, you aren't undisciplined, you're not doing it wrong. You've been dealing with a very real hormonal and metabolic shift. And it requires a different strategy. And once you know the root cause, your specific root cause, perhaps you might have an element of all of these that I've just mentioned, or you may have others. Um, but once you know what it is for you as an individual and you follow your personalized protocol, your body responds quickly. And I see it every single week in the GLOBE protocol. So if you're ready for a clear plan tailored for you, expert guidance, accountability, and support that understands the complexity of female hormones after 40, then I invite you to book a free period loss assessment with me before Christmas. Particularly if you're wanting to get started in January, uh, I definitely think you should start thinking about it now because it is my busiest time. Uh so the peri weight loss assessment is like a half-hour chat where I uh find out a little bit more about what's going on with you, your symptoms, your patterns, your goals, and map out some best next steps for you. Uh, the link is in the show notes. Um, and so yeah, please feel free to book that in. So thank you for spending this time with me today. If you found this episode helpful, please follow the show, leave a quick review, or share this episode with a friend who feels like her body has suddenly changed overnight. You can feel like yourself again. And I'm here to guide you every step of the way. So until next week, take care and I will see you next Tuesday with a new episode. Thanks so much for joining me on the Ageless and Awesome podcast. If you would like this episode, please make sure you click the little plus button if you're on Apple Podcasts, or the follow button if you're on Spotify so that you get each new episode delivered to you every single week. If you feel like writing me a five star review, you would absolutely make my day. If you found this episode resonated with you, head over to my Instagram and DM me at the Perry Menopause Park. I would love to connect with you.

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Susie Garden

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