If you notice your body changing, your belly fat holding on, your mood swings, you're sleeping less well, or your energy is plummeting, know this: you're not broken, your hormones are asking for your cooperation.
And the good news? There are things you can do today that will really make a difference.
✅ 1. Start your day with proteins and fats instead of fast sugars
A protein-rich breakfast (like eggs, Greek yogurt, plant-based protein, or a protein shake) helps stabilize blood sugar, reduce energy and hunger swings, and reduce fat storage around your belly. Add some healthy fats (like nuts, seeds, or avocado) and your hormones will literally have room to breathe.
Avoid white bread, fruit juice or sugary cereals which immediately throw your system out of balance.
✅ 2. Train shorter, but more focused strength over cardio
You don't have to go to the gym to break even. In fact, too much cardio can actually hinder fat loss , especially during hormonal imbalances or menopause. Instead, focus on strength training two to three times a week: this supports your muscle mass, increases your metabolism, and keeps your body toned even during menopause.
✅ 3. De-stress consciously, every day
Chronic stress is one of the biggest reasons women experience stagnant fat loss and worse menopausal symptoms. Cortisol disrupts the balance between estrogen, progesterone, and insulin. So, create daily recovery moments: breathe deeply, walk without your phone, meditate for 10 minutes, or consciously drink a cup of tea without distractions.
Stress isn't always mental. A strict diet, poor sleep, or a busy mind are also stressors.
✅ 4. Support your liver and intestines
Your liver is responsible for breaking down excess estrogen. If this doesn't happen properly, it can lead to estrogen dominance: belly fat, mood swings, water retention, and cellulite. Make sure you eat enough vegetables (especially bitter greens like arugula, broccoli, and chicory), drink plenty of water, and have regular bowel movements.
Did you know this about menopause?
In non-Western cultures, such as many Japanese and South American women , hot flashes, depressive feelings, and weight gain during menopause are much less common . Not because their hormones are different, but because:
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They eat differently (less processed, more plant-based)
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Have more social connection
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Know more moments of rest
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The transition is not seen as an end , but as a powerful transition to wisdom and peace
Menopause does n't have to be a painful ordeal. In fact, it shouldn't be. It's a natural phase in which your body has different needs. If you learn to recognize and support those needs, your body will once again become your ally instead of your battleground.
❤️ Finally
You don't have to keep fighting your body.
Not against your stomach, not against your moods, not against your cravings.
You can collaborate with it. Step by step. Phase by phase.
And it starts with one small adjustment today.
In the KillerbodyFood app, you'll find a nutrition plan that moves with your cycle. Enter your cycle, and the app will provide you with recipes tailored to each phase, so you'll have more energy, recover better, and lose fat more easily.
Are you going through menopause? There's a special menopause plan focused on fat loss, muscle retention, and hormonal balance.
Don't eat against your body, eat with your hormones.
