Hormones & Weight: What Every Woman Over 35 Needs to Know in 2026

If you’ve noticed your body changing after the age of 35, including slower metabolism, stubborn belly fat, or low energy, you’re not imagining it. Hormonal shifts during perimenopause and early menopause can affect how your body burns fat, manages blood sugar, and regulates appetite.

In 2026, the conversation around weight loss is finally catching up to the science: it’s not just about energy intake, it’s about hormones. As a naturopath, I see clients with stubborn hormonal weight issues every day in my clinic. When we rebalance hormones and support metabolism naturally, my clients feel lighter, clearer, and more energised.

1. Hormones in transition: what changes after the age of 35

From your mid-30s onward, hormone changes can lead to:

• Slower metabolism

• Increased fat storage (especially around the midsection)

• More carb cravings and emotional eating

• Sleep issues and low mood

At the same time, the thyroid and adrenals may become sluggish, making it harder to maintain weight.

Naturopathic insight: Rather than restricting food, focus on restoring balance. Naturopathic and pathology testing can aid in identifying any imbalances to be corrected. When hormones are balanced, weight loss follows more easily.

2. Calm your cortisol: stress & belly fat

Chronic stress raises cortisol, a hormone that promotes belly fat and disrupts sleep and insulin balance. In modern life, juggling work, kids, and commitments, this is one of the biggest hidden barriers to weight loss.

Try this:

• Incorporate slow movement (yoga, walking, or pilates) instead of high-intensity workouts when fatigued

• Practise deep breathing throughout the day, before meals or at bedtime

• Include adaptogenic herbs like withania, rhodiola and siberian ginseng, as recommended by your practitioner

Remember: You can’t out-exercise chronic stress; you have to calm it.

3. Balance blood sugar for steady energy and fat burning

Insulin resistance is a common driver of hormonal weight gain. When insulin levels stay high, fat burning slows.

Simple naturopathic strategies:

• Start your day with protein and fibre (e.g. eggs, chia pudding, or a protein smoothie)

• Avoid skipping meals, as it can worsen cortisol and cravings

• Use apple cider vinegar before meals to stabilise blood sugar, or add lemon juice to water to increase digestive secretions

• Choose low-GI, whole foods such as lentils, quinoa, and leafy greens

Tip: move after meals

Light activity after eating, like a 10 – 15 minute walk, helps your muscles use glucose efficiently and supports blood sugar management naturally. Regular movement, even gentle, keeps insulin sensitivity high and metabolism steady.

4. Love your thyroid - the metabolic master gland

Your thyroid sets the pace for your metabolism. Even mild thyroid imbalances can make weight loss harder. Before heading into a weight loss program, it is helpful to get this checked, as small imbalances create large changes and make stubborn weight difficult to shift.

Support thyroid health with:

• Nutrients like iodine, selenium, zinc, and iron in food like seaweed, fish, eggs and dairy (iodine); brazil nuts and seafood (selenium); oysters, red meat and pumpkin seeds (zinc); red meat, lentils and spinach (iron)

• Stress reduction, as chronic cortisol suppresses thyroid function

• Getting your thyroid tested if fatigue, hair thinning, or stubborn weight persist

Naturopath tip: Don’t go too low-energy in your diet, as it can slow thyroid function further.

5. Sleep - your secret weight loss ally

Lack of sleep increases hunger hormones (ghrelin) and lowers fullness hormones (leptin), leading to overeating.

Improve sleep naturally:

• Take magnesium glycinate before bed

• Avoid screens one hour before sleep

• Sip chamomile or passionflower tea to relax

• Aim for 7 – 9 hours of sleep nightly

Tip: Good sleep = balanced hormones = easier weight loss.

7. Build muscle to boost metabolism

After 35, we naturally lose muscle mass, and muscle is key to a healthy metabolism.Strength training helps counteract a decrease in metabolism and maintain fat-burning capacity.

Do this:

• 2 – 3 resistance sessions per week (weights, pilates, or bodyweight)

• Pair workouts with high-protein meals to aid recovery

• Include activities you enjoy to stay consistent

More muscle = better blood sugar control + long-term fat loss.

8. Nutrients that support hormonal weight balance

Key nutrients for women’s metabolism:

• Magnesium: Calms cortisol and supports sleep and energy

• B vitamins: Aid hormone metabolism and energy

• Omega-3s: Reduce inflammation and regulate oestrogen

• Chromium and cinnamon: Balance blood sugar and cravings

• Vitamin D: Essential for thyroid and mood balance

Tip: A naturopathic consultation with personalised nutrition testing ensures you’re supplementing effectively.

9. Love your liver for hormone balance

Your liver helps process and clear excess hormones, especially oestrogen - a key factor in weight management after 35. When it’s overworked, you may notice bloating, sluggishness, low energy, anger, moodiness or stubborn weight.

Try:

·       Adding leafy greens and cruciferous veggies (like broccoli, kale, and cauliflower) daily

·       Starting your morning with lemon water or herbal teas like dandelion or nettle

·       Reducing alcohol and processed foods to lighten the load on your liver

Tip: A nourished liver supports smoother hormone balance, steadier energy, and a happier metabolism.

10. Emotional health & self-compassion

Hormonal changes can trigger frustration or self-criticism, both of which increase stress hormones.A calmer mindset supports your nervous system, hormones, and eating behaviours.

Try:

• Journaling or practising gratitude

• Setting gentle, achievable and sustainable goals

• Celebrating all wins, including those not on the scales, like having increased energy, strength, and confidence

Real weight loss is a journey of self-connection and finding balance, not punishment.

Final thoughts: hormone-smart weight loss for Australian women

If you’re over 35 and struggling with your weight, it’s not about willpower; it’s about hormones, metabolism, and nervous system balance. Work with your body, not against it. Your hormones can work with you, and balanced hormones mean more energy, easier weight loss, and your healthiest years still to come.

A holistic weight loss program that addresses hormone health, gut balance, stress, and nutrition can help you finally achieve sustainable results.