Perimenopause and menopause weight loss is different — and most women over 45 are fighting it the wrong way. You're eating less than ever, yet the scale won't move.

Struggling to lose weight in perimenopause even when you're eating "healthy"? The missing piece is probably FIBER.

In this episode, I break down why fiber is non-negotiable for perimenopause weight loss, how it fixes cravings, blood sugar, gut health and menopause belly fat, and exactly how much fiber per day women over 45 actually need.

If you're dealing with perimenopause weight gain, stubborn belly fat, or diets that stopped working after 45, this is for you.

🔗 FREE Fat Loss Over 45 Guide: https://staceynicolesmith.systeme.io/

🔗 Learn more about Thrive45Method™: https://thrive45method.s3.us-east-1.amazonaws.com/INFO+SHEET+THRIVE45METHOD+2026.pdf


IN THIS EPISODE:
00:00 Why fiber is the missing link for perimenopause weight loss
01:12 How fiber controls cravings & blood sugar after 45
03:05 How much fiber per day you actually need
04:30 The best high fiber foods for menopause belly fat
06:15 My simple fiber fix to start today

ABOUT ME:
I'm Stacey Nicole Smith, Nutritionist and founder of Thrive45Method™. I help women over 45 lose fat sustainably through perimenopause and menopause without restrictive diets.




#perimenopauseweightloss #fiberforweightloss #menopausebellyfat #menopauseweightloss


*This episode is for education only and not medical advice.*

https://linktr.ee/staceynicolesmith

The weight loss plateau, what's causing it and how to break out of it.

Stuck at the same number on the scale even though you're doing everything right?

If you're a woman in perimenopause or menopause, your weight loss plateau might have nothing to do with willpower at all. It could be your hormones, your stress levels or one particular habit almost every woman falls into without realizing it.

In this episode I'm breaking down the real reasons your weight loss has stalled (hint: it's usually not what you think), why cutting your calories even further can actually backfire, and the simple mindset shift that can get your body burning fat again.

I'm also sharing an advanced strategy that many women find helpful once they hit a stubborn plateau. Plus, the exact signs that tell you whether you're on the right track or need to make a change.

If you've ever felt like you're doing 'everything right' and still not seeing the scale move, this one's for you.

In this episode you'll learn:
The 3 hidden reasons behind weight loss plateaus after 45
Why chronic under-eating can actually work against you
The habit that quietly derails so many women's progress
What to do (and NOT do) to break through a plateau for good

Grab the free Fat Loss for Women Over 45 Guide HERE

Subscribe to the show for more on all things weight loss and wellness for women over 45 in perimenopause and menopause.

For more ways I can help you visit here: https://linktr.ee/staceynicolesmith

https://linktr.ee/staceynicolesmith

How to lose weight in perimenopause and menopause as a woman over 45 (why what used to work, no longer does)

If you've been doing all the 'right' things like cutting calories, intermittent fasting and eating healthy, but the scale still isn't moving (or even worse, it's going up) this episode is for you.

In this episode, I'm breaking down why fat loss in perimenopause and menopause isn't a calorie or a carb issue...it's a hormone signalling issue. Which is why you may have noticed despite not changing anything, you seem to be gaining weight out of nowhere.

As estrogen and progesterone fluctuate, cortisol rises and your body starts treating food differently (even if you haven't changed anything).

I'll take you through:

Why intermittent fasting can backfire at this stage of life
Why 'eating healthy' like grazing on nuts, fruits or salads throughout the day can actually be sending your body signals to store fat
The simple protein strategy that helps balance blood sugar and cut through cortisol first thing in the morning
Why under-eating at meals often backfires
Why this isn't about restriction...it's a sustainable lifestyle shift, not a 'diet' with a beginning and an end

If you've ever felt confused because you're doing 'everything right' and still not seeing results - I want you to know...it's not inevitable and it's certainly not your fault.

You just need a strategy that works with your hormones, instead of against them.

For more ways I can help you visit HERE

Get the free Fat Loss Over 45 Guide for Women HERE

https://linktr.ee/staceynicolesmith

Carbs, Hormones & Fat Loss: What Nobody Tells You About Perimenopause & Menopause Weight Loss

If cutting carbs is the first thing you do every time you want to lose weight, this episode is going to change how you think about food.

I'm breaking down why eliminating carbs is one of the worst things you can do for fat loss during perimenopause and menopause — and what to do instead.

You'll learn the real difference between "white carbs" (stripped of fiber, causing blood sugar spikes) and "good carbs" (fiber-rich carbs that actually balance blood sugar and support fat loss).

We'll talk about:
✅ Why cutting carbs too low raises cortisol (hello, menopause belly)
✅ How very low carb diets can quietly suppress your thyroid over time
✅ Why fruit does NOT make you fat (and what actually does)
✅ How carbs help preserve muscle as we age
✅ The simple mindset shift — thinking "fiber" instead of "carbs" — that makes this so much easier
✅ Why gut health, hormones, sleep, and cravings are all more connected than you think

This isn't about calorie counting or restriction. It's about understanding what signals your food is sending your body — fat storage or fat burning — so you can lose weight sustainably without fearing carbs ever again.

Want more support? I put together a FREE Fat Loss Over 45 guide just for you. You can grab it HERE

For more ways I can help you visit HERE

🔔 Follow the show for more real, no-restriction weight loss and wellness for women in perimenopause and menopause.

https://linktr.ee/staceynicolesmith

How to Sleep Your Way to Fat Loss in Perimenopause and Menopause

If your sleep has been off since perimenopause or menopause
started — this episode is going to connect some dots you probably
never expected.

Because here's what most women don't realize: poor sleep and
stubborn weight gain aren't necessarily two separate problems. They can be the same hormonal problem showing up in two different ways.

And the thing that fixes it? It's probably not what you think.

Most people will tell you to sleep in a dark room, put your phone
down before bed, keep it cool. All true. But nobody is talking
about the real reason your sleep is disrupted — and why fixing it
starts way earlier in your day than you'd ever expect.

If you've been waking up in the middle of the night, struggling
to stay asleep, hitting that 3pm wall, reaching for sugar or
coffee to get through the afternoon — there's a reason all of
those things are happening together. And once you understand
the connection, it's actually really simple to start turning
it around.

Listen to the end. The answer genuinely surprised the
women in my community when I first shared it.

Grab the free Fat Loss Over 45 Guide HERE

For more ways I can help you please visit HERE

https://linktr.ee/staceynicolesmith

3 Signs Your Hormones Are Stopping You From Losing Weight
in Perimenopause and Menopause

If you're in your 40s, 50s, or 60s and you feel like no matter
what you do the weight just won't budge — or you're gaining weight
out of nowhere even though nothing has changed — this episode is for you.

Because here's what most women don't realize: this isn't a calorie
issue. It's a hormone communication issue. And you cannot fix a hormone issue with a calorie solution. This is a strategy mismatch.

In this episode I'm sharing 3 specific signs that your hormones are
playing a role in why you can't lose weight right now. If you
recognize yourself in even one of them — everything is about to
make a lot more sense.

The frustration you've been feeling? It's not because you're
doing it wrong. It's because you've been using the wrong strategy
for what your body actually needs right now.

And once you understand that — this becomes a lot more solvable
than you think.

🎁 FREE GUIDE: Grab the free Fat Loss Over 45 Guide here: https://staceynicolesmith.systeme.io/

https://linktr.ee/staceynicolesmith

The Truth About Intermittent Fasting for Weight Loss in Perimenopause and Menopause

If you've been doing intermittent fasting and not losing weight in perimenopause or menopause, or worse, you're actually gaining...this episode is going to explain exactly why.

And I promise you. It's not because you're not fasting long enough.

Intermittent fasting has real research behind it. But here's what nobody tells you: most of that research was done on men and younger women with stable hormones.
Not you. Not right now.

And what works brilliantly for them can actively backfire for a woman whose hormones are fluctuating the way yours are in perimenopause and menopause.

If you've been pushing breakfast back further and further, feeling exhausted, dealing with afternoon crashes and sugar cravings, and still not seeing results — listen to this entire episode.

You're not doing it wrong because you're not disciplined enough.
It's because nobody told you the rules changed when your hormones changed.

Now you'll know.

🎁 FREE PROTEIN RECIPE: grab the high-protein, dairy-free breakfast recipe mentioned in this episode here: https://staceynicolesmith.systeme.io/55b6b168

https://youtube.com/playlist?list=PLzy2FrAdwPQ2AaQPjQpwWHP81424aoOcM&si=Mnj4MKhAF74RaLJ9

https://linktr.ee/staceynicolesmith

The 3 Biggest Mistakes Women Make Trying to Lose Weight in
Perimenopause and Menopause

If you've been trying everything to lose weight in perimenopause
or menopause and nothing is working — or worse, you're actually
gaining — I want you to hear this: it's not you. It's the strategy.

In this episode I'm breaking down the 3 most common mistakes I see
women make when trying to lose weight at this stage of life. And
the thing they all have in common might surprise you.

These aren't bad habits or lazy choices. They're things that used
to work — that everyone told you to do — that are now working
against your changing hormones without you even realizing it.

If you've ever thought "I'm doing everything right and still
gaining weight" — this episode is going to give you answers. And
more importantly, it's going to give you hope.

Because this isn't about willpower. It's about strategy. And once
you understand what your body actually needs right now, everything
changes.

Grab the free Guide Here that includes the first 3 things I do with every single client to start losing weight in perimenopause and menopause:
https://staceynicolesmith.systeme.io/

For more ways I can help you go here: https://linktr.ee/staceynicolesmith

https://youtube.com/playlist?list=PLzy2FrAdwPQ2AaQPjQpwWHP81424aoOcM&si=8JHF5MxVmTLdOE73

https://linktr.ee/staceynicolesmith