Stronger Not Smaller: Strength and Sanity Over Scare Tactics

 If you spend even five minutes scrolling through headlines or social media, you’ll think that midlife belly fat is the #1 enemy of all women in midlife, and of course, you’ll also see all the “solutions” and “hacks” to get rid of it. Unfortunately, the “eat less, move more” and “a caloric deficit is all you need” message remains pervasive. On the surface, that advice doesn’t sound harmful. It’s technically true that a caloric deficit is required for fat loss. But for women in midlife, the conversation is far more layered.

That’s why I wanted to bring in a trusted colleague to widen this conversation and hear from a nutrition expert. Dr. Jenn Salib Huber, RD ND,  is a nutritionist who has spent years working with women in midlife. I’m a huge fan of her compassionate, science-based approach, which offers a refreshing perspective on what truly supports health and strength during this chapter. For more sanity in your nutrition advice, be sure to follow her on Instagram.  She also has a book coming out this month, and I’ve already pre-ordered it. If you’re interested, you can pre-order it here. 

Stronger, Not Smaller: Habits That Support Midlife Health

By Dr Jenn Salib Huber RD ND

If you read the news or spend time on social media, you’ve probably seen the headlines warning women in midlife to “watch out” for visceral (abdominal) fat during and after menopause.

For many of us, that headline feels like déjà vu. We’ve counted, measured, swapped, skipped, and have done all the “eat-less” plans sold to us as solutions to fix our bodies. So when someone says, “Just eat less and move more,” it can stir up more than motivation. It can bring back memories of years spent chasing a number on the scale or trigger the worry that if we don’t keep tightening the reins, our health will slip away. More importantly, eating disorder risks also increase during hormonal transitions like perimenopause and menopause, underscoring the importance of a compassionate, balanced approach to nutrition and health in midlife.

Midlife belly fat isn’t just about calories

As estrogen levels decline in perimenopause and menopause, a redistribution occurs as fat storage shifts from our hips to our waist. Even if your overall weight doesn’t change much (although for many of us it does by at least 5-10 pounds), more of it tends to settle around the middle. In other words, part of the change is hormonal and programmed into our DNA, and not a personal failure. Understanding this shift can take some of the blame off our plates, and our shoulders.

Spot-reduction is still a myth

No meal plan or crunch challenge can selectively melt fat from anywhere, including the belly. Fat distribution (including visceral) is influenced by many factors, including hormones, genetics, and age, not by avoiding carbs after 6 p.m, or chugging celery juice in the morning.

Yes, eating fewer calories than you burn can lead to short-term weight loss. But decades of research confirm that most people regain the weight within two to five years. For women who’ve already spent years dieting, more restriction often creates stress, disrupts sleep and mood, and can even reignite disordered eating patterns. In other words, “just eat less” isn’t the quick (or long-term) fix it’s marketed to be.

A Balanced, Intuitive Approach to Midlife Nutrition

Rather than focusing on counting calories, I recommend strategies that align with intuitive eating and the Health at Every Size (HAES) framework. These approaches help women avoid the pitfalls of diet culture and disordered eating, while supporting the behaviours associated with better health in midlife and menopause. As I like to remind the women I work with, we can only control the behaviours we choose, not the outcome of those behaviours.

Add more plants to your plate

A plant-forward approach to menopause nutrition, especially one that includes plant-based protein from beans and lentils, offers a powerhouse combo of fiber, protein, and phytoestrogens that can help ease menopausal symptoms and support overall metabolic health. It’s also in line with the Mediterranean pattern of eating, which is recommended for women in menopause.

1. Feed your muscles well, but don’t obsess over protein
   Prioritizing satisfying protein at meals and snacks helps maintain lean muscle and supports steady energy and satiety. Plan to include “main character” protein sources throughout the day, such as beans, Greek yogurt, tofu, meat, eggs and fish. But try to remember that protein isn’t magical, and can’t work by itself.
2. Love your gut.
   Fiber-rich foods such as berries, beans, lentils, and whole grains help keep you full and satisfied, support healthy digestion, blood-sugar balance, and heart health. They won’t “blast belly fat,” but they do help your body thrive.
3. Add before you subtract.
   Instead of obsessing over what to remove, think about simple add-ins that make meals more colorful, nourishing, and satisfying, like extra veggies in your pasta sauce, or a sprinkle of nuts and seeds on your morning yogurt. For most women, nutrition by addition will always win over restriction.
4. Build strength you can see and feel.
   Move toward pleasurable, sustainable physical activity. Resistance training is one of the most powerful ways to protect muscle and metabolism as we age, and research shows it can also reduce visceral fat even without weight loss. Instead of letting the scale dictate your success in the gym, notice how your confidence builds alongside your strength.

So where does this leave us? Here’s my lens from the fitness side:

• Strength is non-negotiable. Resistance training remains the most effective tool we have for preserving muscle, supporting metabolism, and yes, reducing visceral fat. Even without weight loss, building strength changes your health story.
• Sustainable beats extreme. Quick fixes that focus on restriction almost always backfire. Instead, anchor your routine in behaviors that you can see yourself doing five years from now.
• Movement is medicine. Cardio, resistance, flexibility, and balance work together to support long-term health. But the secret ingredient? Finding activities you enjoy enough to repeat consistently.

Now what?

This week, ask yourself: Am I chasing “smaller,” or am I building “stronger”? Try adding one strength-focused workout, one plant-forward meal, or even a fiber-rich snack to your routine. Notice how your body feels. Not just what the scale says.

I’d love to hear what your additions this week are. Email me at [email protected]