Why Dieting Backfires and Metabolism Is Key in Perimenopause
Betsy Markle
Registered Dietician and Holistic Nutritionist
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If you are a 35+ woman and eating less and exercising more used to work for you and suddenly doesn’t, you’re not doing anything wrong. You’re likely in perimenopause, and your hormones are changing how your body responds to food, stress, and movement.
One of the most frustrating parts of midlife is feeling like your body changed overnight. The scale creeps up, belly fat appears out of nowhere, cravings intensify, energy drops, and the strategies that worked for decades stop working entirely. And yet, most women are still told the same outdated advice: cut calories, work out harder, try more willpower.
The problem is that this approach doesn’t address the root cause. In perimenopause, fluctuating hormones directly impact metabolism, blood sugar regulation, cortisol, sleep, and fat storage. When hormones shift, your body receives different signals about when to store energy, when to burn it, and how safe or stressed it feels. Dieting harder often adds more stress to an already stressed system, which is why it so often backfires.
In this episode, I’m joined by registered dietitian and holistic nutritionist Betsy Markle to break down what’s really happening inside the midlife body and how a metabolism-first approach can help women feel better again.
Why Traditional Dieting Fails in Perimenopause
We talk about why the old “calories in, calories out” model is too narrow for midlife women. While resting metabolic rate may not dramatically decline until later in life, metabolism is far more than calorie burn. It includes how your hormones, nervous system, digestion, blood sugar, immune system, and stress response work together.
When hormones fluctuate, everything from hunger cues to insulin sensitivity to sleep quality can change. Restriction, under-eating, over-exercising, and chronic stress can all elevate cortisol, which makes it harder to regulate weight, increases cravings, and worsens many perimenopause symptoms.
This is why so many women feel stuck doing “all the right things” while getting worse results.
What Actually Supports Metabolism in Midlife
Instead of focusing on eating less, Betsy explains why nourishing the body consistently is key during perimenopause. A metabolism-first approach prioritizes balanced meals that include protein, carbohydrates, fat, and fiber to stabilize blood sugar and support hormone balance throughout the day.
We talk about common habits that unintentionally sabotage metabolism, like fasted morning workouts fueled only by coffee, long gaps between meals, cutting carbs too aggressively, and relying on cardio while neglecting recovery and strength training.
We also discuss why consistency and routine matter more than perfection. In a time of hormonal chaos, predictable meals, steady energy intake, and supportive daily rhythms help calm the nervous system and reduce the stress signals that drive weight gain and cravings.
The Mindset Shift That Changes Everything
One of the most important takeaways from this conversation is that midlife health is not about punishment. Many women have been conditioned to believe that weight gain means they need more discipline, more restriction, and more self-criticism.
In perimenopause, that mindset often keeps women stuck.
Betsy shares how shifting from a diet mentality to a nurturing, long-term approach allows the body to finally respond. When women stop chasing quick fixes and start supporting their metabolism consistently, improvements in energy, cravings, sleep, and mood often happen within weeks. Weight changes tend to follow once the body feels safe and supported again.
In this episode, we cover:
• Why dieting backfires in perimenopause
• What metabolism actually means for midlife women
• How hormones affect blood sugar, cravings, sleep, and fat storage
• Why restriction increases stress hormones and stalls progress
• How balanced meals support steady energy and mood
• When women typically start feeling better after shifting their approach
If you’re navigating perimenopause and feel like your body isn’t responding the way it used to, this episode will help you understand what’s happening and how to work with your body instead of against it.
Episode Highlights:
00:00 Does Metabolism Change in Perimenopause?
06:19 Diets Don't Work in Perimenopause. What Does?
08:11 The Importance of Mindset in Perimenopause
11:08 Where to Begin with Nutrition & Lifestyle Changes
14:40 Common Ways Midlife Women Self-Sabotage
17:23 How to Stabilize Blood Sugar with Food Choices
23:23 Real Life Success Story & Setting Expectations
29:43 Key Takeaways
About Betsy Markle:
Betsy Markle is the founder of Sunshine Wellness, a Registered Dietitian, holistic nutritionist, and seasoned yoga instructor with over 25 years of experience. Throughout her career, including 15 years working alongside world-renowned endocrinologist Diana Schwarzbein, M.D., she’s had the privilege of empowering thousands of women, particularly during menopause, to stabilize their hormones and heal their metabolism through nutrition and daily habits.
SunshineWellnessInstitute.com | @betsywellness
🎧 Other Episodes You Might Enjoy:
Why You Don’t Feel Like Yourself in Perimenopause (& How to Get Your Groove Back)
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Disclaimer:
Belong Wellness and its members, managers, employees, contractors, and other agents or representatives are not licensed medical care providers and do not provide medical services or advice, including without limitation diagnosing, examining, preventing, treating, or curing any medical conditions. The information shared in this podcast is meant to be educational, not prescriptive. Please consult your medical doctor before making any changes to your diet or lifestyle. Further, the opinions of guests on this show do not necessarily reflect the opinions of Jessica or anyone affiliated with Belong Wellness.
