Why New Year Diets Fail Women in Perimenopause (and What Works Instead)

Every January, I watch the same thing happen.

Smart, capable women decide that this is the year they finally “get disciplined.” They clean out the pantry, pay $ for a program, and promise themselves they’ll just try harder.

And by mid-February?
They feel defeated, inflamed, exhausted — and somehow blame themselves.

Here’s the truth I wish more women knew sooner:

Your body isn’t resisting change.
It’s asking for support.

And the support we need depends on the season we’re in — both hormonally and literally.

Winter Is Not the Same as Summer (and Your Body Knows That)

We can’t expect the same weight loss results in January that we might see in June.

Our bodies are not designed to easily release energy stores in the winter months. Historically and biologically, winter is a time of conservation, repair, and protection — not depletion.

Can you lose weight in winter?
Yes, of course.

But I encourage women to build habits and rituals during the winter months, not chase extremes.

Because when spring arrives?
Those efforts tend to magnify tenfold.

A Real-Life Moment:

For years, every post-holiday season I would try to reignite my wellness goals.

I would do what most of us are taught to do:

Eat less
Move more
rejoin the gym
workout harder

And somehow… I felt worse.

My sleep became lighter.
My cravings got louder.
My motivation disappeared.

Nothing was “wrong” with my willpower.

My hormones were imbalanced.
My gut health was struggling.
And my progress was nonexistent.

Then came the guilt.
I'd let the cravings win — and the cycle repeated.

Sound familiar?

The Science Behind Why This Happens

During perimenopause, natural fluctuations in estrogen and progesterone directly affect:

Insulin sensitivity- causing weight gain
Appetite-regulating hormones (likely felt the cycle of this every month since 7th grade right? But now they're stronger and the weight sticks
Stress response (cortisol)- Cortisol causes weight gain in the mid section, it's a viscous cycle of stress causing high cortisol which causes more stress.

Research shows that women in midlife often respond poorly to extreme calorie restriction. Instead of weight loss, many experience increased cortisol, metabolic slowdown, and fat retention.

According the British Menopause Society, women are already low in key nutrients and are at risk of cardiovascular events, and bone loss. In paper review published in Endocrine Reviews it's explained that calorie restriction during hormonal transition makes rigid dieting not only ineffective — but counterproductive.

Honestly?
Isn’t that a little refreshing to hear?

We need a lot of nutrients - the right ones.

What Actually Works (Especially in Winter)

Instead of forcing your body into compliance, you support it with:

Stable blood sugar
Adequate protein - think eggs, lean meats, make simple meals of meat and veggies.
Gentle, consistent movement - ideas below
Nervous system regulation- meditate, or simply take 5 min every 2 Horus to take a break and just focus on how your breath feels and sounds. Set a timer.
More sleep- this can be tricky. start with:
- 3 hrs before bed: no food; 2 hrs before bed: no more water; 1 hr before bed: no screens.
Community and accountability - we have events you can join us in- Join us!

This isn’t about doing less because you’re weak.

It’s about doing what your body can actually respond to.