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Menopause is a major biological transition that rewrites a lot of the rules you may have taken for granted. Your energy isn’t what it used to be. Your weight-management efforts don’t get the same results. You feel different and aren’t sure what to do about it.
All of this is normal, as frustrating as it may be. Fortunately, more options than ever are available to help women manage this transition, including hormone support, GLP-1 medications, and lifestyle guidance.
But first, it’s important to understand how menopause affects your metabolic health, especially if you want to lose weight.
Why menopause can change how your body stores weight
Menopause triggers a drop in estrogen, which plays a bigger role in metabolism than many people realize. For starters, lower estrogen is linked to reduced insulin sensitivity. This means the body has to work harder to regulate blood sugar, which can increase hunger signals, cravings, and fat storage, especially in the midsection.
Other changes that can happen during this transition include:
- Decline in lean muscle mass
- Increase in fat mass
- Increased risk for metabolic syndrome
- Sleep disruptions
- Higher stress levels
Many women gain weight during perimenopause—sometimes several pounds per year—even if they haven’t made any changes to their lifestyle.
Weight gain and other metabolic changes don’t mean that you’re failing to take care of yourself. They’re all part of a natural biological process.
How GLP-1s medications work (and why they may help during menopause)
When combined with a nutritious diet and regular exercise, GLP-1s can help people lose weight by mimicking a hormone that is involved in appetite regulation, blood sugar control, digestion, and satiety signalling.
While weight is the metric people often pay the most attention to, it’s not just weight that’s changing. GLP-1s help support overall metabolic health, which affects everything from heart health to insulin sensitivity to blood sugar control.
For women navigating menopause-related weight gain, GLP-1s can be a useful weight-loss tool. This doesn’t automatically mean GLP-1 therapy is necessary or even helpful for everyone, but it can be a part of a holistic plan to support a woman’s metabolic health during hormonal shifts.
What you can expect if you use GLP-1s during menopause
Millions of Americans have used GLP-1s for weight management, but outcomes might be a little different for women in perimenopause.
For example, weight loss may be more gradual, with patients seeing steady progress over months rather than weeks. Lifestyle habits may need to be adjusted as well to maximize outcomes, especially habits that preserve muscle mass.
Clinical guidance and behavioral support can help you get the most from GLP-1 treatment during menopause.
Tips to support your body through menopause
What worked during your younger years isn’t going to work forever. If you’re frustrated by your lack of progress, even while on a GLP-1, these tips may help you get back on track.
Establish a well-rounded exercise regimen
Balance is more important than intensity. Regular walks or low-impact cardio, strength training, yoga, and different levels of intensity should all be in the mix. If you can do some of these exercises with others—walking with friends, playing pickleball, etc.—even better.
Get your macros
If you’re gaining weight, you might be tempted to double down on carb restriction or portion control. But again, balance is the most important thing here. Your focus should be making sure you’re getting the macronutrients your body needs to support you. This includes:
- Protein: lean meats, eggs, fish, cottage cheese, legumes, beans
- Complex carbohydrates: oats, whole grains, brown rice, vegetables, berries
- Healthy fats: avocados, nuts, olive oil, chia seeds
Hydration is also important, especially since thirst signalling can change during menopause. Aim for at least 64 ounces of water per day.
Sleep well
Sleep disruptions are common during menopause, which can affect appetite cues and energy level. Again, you might need to try something different to get the quality sleep you need each night.
Start with these strategies as a baseline:
- Consistent sleep and wake times, even if they’re different from what you’ve done in the past.
- Evening wind-down routine to settle your mind and prepare your body for rest.
- Soaking up sunlight first thing in the morning to reset your circadian rhythm.
Manage stress
Menopause isn’t just a hormonal transition. It’s also a time when stress can strongly influence how your body feels day to day. Shifting hormones can make the stress response more noticeable, affecting sleep, mood, energy, and weight patterns.
That’s why stress management isn’t just an extra or a “nice to have.” It’s foundational. The goal is to approach nutrition, movement, sleep, and recovery in ways that feel supportive and sustainable. When these habits are integrated with ease and enjoyment, they help regulate your nervous system and build resilience throughout the menopause transition.
Work with a health coach
You might not be able to find the answers you need on your own—and that’s okay. A health coach can help you reframe your goals and get you on a path to real progress and results. Whether your goals center on nutrition, exercise, or supporting your body during GLP-1 treatment, Shed’s Health Coaches are here to help. Visit our coaching page to get started.
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The Shed approach: Treating the whole person
Every person’s body is different, of course, but hormone changes add a new dimension of challenges to navigate. During menopause, providers and patients need to consider:
- Hormone status and symptom severity
- Insulin resistance and metabolic markers
- Muscle mass and protein needs
- Bone health
- Sleep quality and stress
There’s no one-size-fits-all way to treat weight-loss issues, especially when perimenopause is thrown into the mix, which is where medical supervision can really make a difference. Shed’s model centers on provider-led, personalized treatment plans to help individuals from all walks of life meet their health goals and feel like their best selves.
Visit tryshed.com today to see if GLP-1 treatment is right for you.
FAQs: GLP-1s and menopause
Do GLP-1s work after menopause?
Yes. Research shows GLP-1 medications like tirzepatide and semaglutide can be effective for weight loss and metabolic health support across all reproductive stages, including postmenopause.
Why is it harder to lose weight during menopause?
Lower estrogen levels can reduce insulin sensitivity, increase abdominal fat storage, and contribute to muscle loss, all of which slow metabolism and make weight management more difficult.
Can you take GLP-1 medications with hormone therapy?
In some cases, yes. Always discuss combined therapy with your provider.
Are GLP-1 side effects worse during menopause?
Not necessarily. Most side effects are related to gastrointestinal issues, not menopause itself. Individual tolerance varies.
This information is for educational purposes only and is not a substitute for medical advice. Please consult your healthcare provider before starting or changing any medication.
