Why eating less won’t work for weight loss

Eating less is not the answer

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Eating less won't work to make you more fit.

Let’s talk about something every woman over 40 has heard (and maybe tried)—“Just eat less and move more.”

Yes, cutting back on calories will absolutely make the number on the scale go down—at first. But long-term that strategy backfires, big time. In fact, not only does eating less not work for sustainable weight loss, it can actually do the opposite of what you want—make your body store fat and burn muscle. For women in perimenopause or menopause that’s the last thing their bodies need.

Nothing thrives in a deficit , not your relationships, your bank account, your energy, your metabolism, your mood and certainly not your hormones. When you consistently eat less than your body needs, you’re sending a stress signal that triggers survival mode. That signal changes how your body uses energy, stores fat, and prioritizes muscle.

Initially, you may see some weight loss but it comes at a cost. The body starts to shed precious muscle tissue, which is metabolically active and critical for hormone balance, bone density, strength and mood. The less muscle you have, the slower your metabolism runs. Meanwhile, your body gets better at storing fat to protect you from the next perceived “famine.” That’s why so many women say, “I’m eating less than ever and I keep gaining weight.” It’s not in your head , it’s biology.

It gets more complex in perimenopause and menopause. Estrogen and progesterone are declining. Cortisol (your stress hormone) is more likely to spike. Insulin becomes less efficient. Sleep often suffers. All of these shifts make your body more sensitive to stress and calorie-cutting, carb-fearing and over-exercising are major stressors.

Focusing on cutting carbs or fat, counting calories like it’s your job and using workouts as punishment only serves to increase stress in the body. It elevates cortisol, keeps you in “fight-or-flight” mode and pushes your body to hold onto fat, especially around the midsection. It’s not because you’re doing it wrong or not trying hard enough. It's not a willpower issue. It’s because your body is doing what it’s designed to do, protect you.

So, if the old model of weight loss (eat less, move more) doesn’t work, what does? The answer is simpler than you think but requires a mindset shift . Weight is a symptom of health and hormones. That means if you want lasting results, you have to go to the root of the issue.

Diets fail because they ignore the foundational systems of your body, such as hormones, blood sugar, gut health and inflammation.

Instead of jumping on the next detox, pill, patch, or 1,200-calorie plan, I invite you to try something different. Start using food to create hormonal balance, stabilize blood sugar and heal your gut.

Stabilizing blood sugar supports metabolism. Lowering inflammation allows your body to release stored fat and increase energy. Seventy percent of your health comes from your gut, as well as 50 to 90 percent of the hormones that regulate mood, motivation, focus, sleep, weight.

These are the things that flip the switch and allow you to achieve and keep the results you've been looking for, not starving yourself or punishing yourself with workouts.

Food is your foundation. Food is information. When you give your body a strong foundation along with the right information consistently throughout the day, it shifts out of survival mode and back into fat-burning, muscle-preserving, mood-balancing mode. You stop feeling anxious. Your cortisol comes down. You sleep better. You have energy again. And yes, the weight starts to come off but this time, it stays off, because you’re not fighting your body. You’re finally working with it.

This is especially important in midlife. You can’t out-diet or out-exercise your health or your hormones but you can use food to support them. You can create a lifestyle where you love your body and feel like yourself again, even in menopause. That is something counting, cutting, or tracking every bite will never do.

When you eat in a way that supports blood sugar, reduces cortisol and helps your gut thrive, it’s a game changer because you’re not just chasing weight loss—you’re building real, lasting health from the inside out. You’re giving your body what it needs to heal, balance and become strong, and you’re doing it without starving, stressing, or shaming yourself.

So if you’ve been stuck in that cycle of eating less and trying harder, let this be your permission slip to stop. Your body isn’t broken. It’s asking for support.

You don’t need another diet. You need a plan that works with your body, not against it. One that helps you take back control of your health, hormones, weight, and mental wellness so you can finally love your body and live with food freedom. Even in menopause.

For more information on using food to create hormonal balance, watch Tania's video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

Stop depriving yourself, there are no ‘bad’ foods

No 'bad' foods

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There’s a difference between depriving yourself of certain foods and consciously choosing to defer from indulging.

There’s a profound difference between depriving yourself—believing certain foods are off-limits because they’re “bad”—and consciously choosing to defer from indulging as an act of self-worth.

When we’re trapped in a mindset of restriction, we operate from fear—fear of failure, of judgment, of being “bad.” That comes with a whole lot of guilt and shame, resulting in disordered eating, an unhealthy relationship with food and poor body image. But when we learn to reframe our choices as acts of love and honour for our bodies, we build new neural pathways—brain grooves—that guide us toward achieving those results you've been wanting, and finally keep them.

Deprivation feels like punishment. Labeling foods as a “no-no” or “cheat” meal sets us up for rebellion. Our brains latch onto anything forbidden, elevating cravings and triggering guilt when we inevitably give in. That cycle reinforces negative self-talk (“I’m weak,” “I have zero self-control”, “I've got no willpower”), and keeps you stuck in a loop of shame and bingeing. The longer it goes on, the deeper the groove becomes.

In contrast, deliberate choice springs from what you believe about your self worth. You might choose not to have that pastry because you love how energized you feel after breakfast of eggs and fruit, or because you know that pastrty spikes your blood sugar, sapping your energy and allowing the brain fog to move in.

Deciding to defer is not denying yourself, it's showing up for yourself. It's doing what you know not only fuels your body and serves your health goals, but allows you to feel great and crush your day.

Food is not “good” or “bad”, it either fuels your body or it fuels your soul and we need both in order to live healthy and love life. Shifting from “I can’t have” to “I choose not to”is transformative.

Imagine pushing a wheelbarrow through soft, wet earth. The first time, you make a shallow rut. If you keep traveling that same path—back and forth, back and forth—the groove deepens. When the sun comes out and dries the soil, that rut hardens into a permanent track. It feels solid and familiar—until you need to go a different direction. Then you find yourself stuck, unable to turn, forced to push against the walls of your own creation.When you finally muster the effort to lift the wheelbarrow out of the rut, if you don’t move far enough away from the edge you’ll slip right back in.

You need to forge a new path, one that diverges significantly from the old direction. As you push that wheelbarrow along this fresh route, traveling back and forth enough times, eventually the rain will come and a brand-new groove forms. Then the sun dries it, and that new pathway becomes your default and difficult to come out of, in a good way.

Your thoughts and beliefs determine your actions and your actions determine your results. When you believe your body and brain are worth showing up for, when you believe you are worth showing up for, you will naturally assess each situation and decide to show up for yourself in the best way possible.

When random treats show up in the staff room for no specific reason and you're determined to show up for yourself, you will likely not give them much thought. If it's your work bestie's birthday on the other hand, you may decide to indulge to share in the celebration of your friend. And then, with your next meal, you're back on track. No shame, no guilt, just the fun memories knowing life is full of celebrations and memories are made around the table.

When you treat yourself with compassion, you reduce stress hormone, cortisol, which otherwise push you toward comfort foods and derailed blood sugar. You also stabilize energy, improve sleep, and foster a balanced gut microbiome—all of which reinforce positive emotions and making healthy choices feel good.

Three things to think about...

1. Notice when you label food as “bad” stop and change that verbiage to, “Food isn't good or bad it either fuels your body or it fuels your soul, and you need both.”

2. Write down your “why.” Why are you trying to improve your health, hormones, weight etc. and what will that give you when you do? Is it more energy to play with grandkids? Better mood for date nights? Improved health markers? Knowing why you're doing something is powerful

3. Swap in delicious, satisfying alternatives rather than depriving. If you crave crunch, try roasted chickpeas or sliced jicama with lime. If you miss chocolate, indulge in macro balanced chocolate protein shake, or protein cupcakes (you can bake with heat stable protein powder!). And be sure to eat enough. Almost everyone who comes to me is not eating enough and/or frequently enough.

Remember, nothing thrives in a deficit. Aim for consistency, not perfection. Celebrate each small win, because small wins lead to big results.

When you're starting on your health journey, share your intentions with a friend, family member or join a community of like-minded women. Verbalizing your commitment strengthens your resolve.

Consider working with a coach who understands the gut-brain connection and can guide you through showing up even when life happens. Because it always will.

Creating new brain grooves takes time. That wheelbarrow didn't make a path on the first run. But when you keep showing up, keep pushing that wheelbarrow back and forth, over time, that new pathway deepens, and what once felt awkward and difficult, becomes second nature.

Trust the process and commit to just one percent everyday. You're worth it.

Want more information on how to show up for yourself by using food to create hormonal balance and stabilize blood sugar? Watch Tania's video before booking your free call.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

Menopause, metabolism and microbiome—four things you need to know

Menopause and gut health

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Gut health can be directly related to symptoms of menopause.

Menopause or “meno” for short, is, for many women, a four-letter word.

It is a time women have been told is something, they can't do anything about and they just have to live with it.

Wrong. Menopause is a profound transition in a woman’s life—one marked by hormonal imbalance, plummeting energy levels and unexpected symptoms that can often feel like the body you're living in isn't your own.

Hopefully you can't relate but with stats projecting one billion women globally entering menopause this year, odds are if it's not you yet, it's someone you know—and it doesn't have to be. Keep reading, this is for you both.

As a nutritionist, I've championed the importance of gut health for many years. I’ve seen first-hand how two elements—our metabolism and our microbiome—hold the key to not only optimizing overall health but navigating this challenging phase with more ease, balance, and vitality.

I've also said that when it comes to health and hormones, it's all a bunch of ‘BS’. The BS in this case is blood sugar. Understanding the powerful connection between blood sugar, metabolism, and the trillions of microbes living in our gut can empower you to take back control of your health, your hormones, your body and your life.

Often, we think of metabolism simply as the rate at which we burn calories. But metabolism is really the orchestra conductor of every cellular process—fueling our muscles, powering our brain, and regulating hormones.

One of the biggest players in that orchestra is your blood sugar. Yes, that BS you’ve heard so much about is actually the single greatest driver of metabolic harmony, or discord. Stable blood sugar ensures your cells get a steady supply of fuel, your appetite remains balanced and your hormones stay in check.

When blood sugar drops or spikes, your body floods with stress hormones like cortisol and adrenaline, which can exacerbate common menopause symptoms like hot flashes, night sweats, mood swings, brain fog and weight gain.

That is where the microbiome steps into the spotlight. The gut microbiome—our inner ecosystem of bacteria, fungi and other microorganisms—is intimately connected to both our metabolism and our hormones. In fact, it’s estimated 90% to 95% of the body’s serotonin (the “feel-good” neurotransmitter), 70% of the dopamine (pleasure, reward and mood centre) and 50% of the GABA, (regulates anxiety, stress, feelings of calmness) are produced or regulated in the gut.

This intricate network of gut microbes sends signals along the vagus nerve (aka the “gut brain axis) and communicates directly with our brain, our immune system and our endocrine system, shaping everything from our mood to our metabolic rate.

A healthy and diverse microbiome helps stabilize blood sugar, support insulin sensitivity, and even reduces chronic inflammation, one of the root causes of many menopause-related complaints.

When your microbiome is out of balance (dysbiosis), there is more blood sugar volatility, higher inflammation and a cascade of hormonal imbalances that can leave you feeling stuck in a cycle of fatigue, weight gain and riding the emotional roller coaster.

Here are four things you can do to help restore balance and heal your gut.

1. Balance blood sugar

• Prioritize protein and healthy fats at every meal. Those macronutrients slow the absorption of glucose, preventing the peaks and crashes that trigger stress hormones.

• Incorporate nutrient-dense carbohydrates like non-starchy vegetables, berries, and legumes. Those foods feed your microbiome without causing dramatic blood sugar spikes.

• Time your meals mindfully. Eating regularly—every three to four hours—helps maintain consistent blood sugar, keeps cravings at bay, prevents energy slumps and allows your body to release stored fat.

2. Nourish your microbiome

• Eat a rainbow of plant foods each day. Diversity on your plate translates to diversity in your gut, which is crucial for increasing the good bacteria, lowering inflammation, and immune resilience.

• Include fermented foods such as sauerkraut, kimchi and plain Greek yogurt for an infusion of live probiotics. These gentle microorganisms can help crowd out less friendly species and support gut barrier integrity.

• Supplement strategically targeted pre-, pro- and phytobiotics, especially if you’ve had antibiotics, chronic stress or digestive disturbances. Look for formulations that include Lactobacillus R0052 and Bifidobacterium R0175, R001 strain to support gut health, stress resilience and positive moods.

3. Support hormone detoxification

• The liver is the body’s primary detox centre for hormones. To lighten its load, minimize exposure to endocrine disruptors (avoid plastics labeled No. 3, No. 6, and No. 7. Choose organic, non-GMO produce when possible and use natural personal care products).

• Eat cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts. They contain compounds (e.g., DIM) that support healthy hormone metabolism and clearance.

• Stay hydrated, and consider gentle liver-supporting herbs like milk thistle or dandelion under professional guidance.

4. Cultivate mind-body resilience

• Chronic stress is a major disruptor of both blood sugar and gut balance. Daily stress-management practices like prayer, breathwork, meditation, gentle yoga or a short walk in nature, can lower cortisol and protect your microbiome.

• Prioritize sleep. Aim for between seven and nine hours each night. Sleep deprivation not only wreaks havoc on blood sugar regulation but also alters your gut flora in ways that mimic chronic disease states.

• Move your body joyfully. Strength training and moderate cardio support metabolic health and foster microbial diversity by increasing blood flow to the gut lining.

When you put these pieces together, you tap into a synergistic cycle to reverse the crazy symptoms. Balanced blood sugar supports a thriving microbiome, a robust microbiome produces hormones and neurotransmitters that lift mood, calm cortisol and curb inflammation and healthy hormone metabolism feeds back into improved energy, weight management, and feeling good in your body.

Menopause doesn’t have to feel like a four-letter word. You can start reversing your symptoms today and start feeling like you again.

For more information on balancing blood sugar and hormones, click to watch Tania's video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

What’s really messing with your menopause symptoms?

Hidden hormone disruptors

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Finding problem foods hiding in your panty.

When it comes to menopause and hormone balance, most women fail to look beyond the obvious culprits—stress, lack of sleep, genetics.

But what if I told you some of the biggest hormonal disruptors are hiding right in your kitchen? Foods and ingredients you’re consuming daily, and even ones you consider healthy, could be making your menopause symptoms worse by increasing inflammation, disrupting hormone production and throwing your metabolism off balance.

Let’s take a closer look at these hidden hormonal disruptors and how you can swap them out for healing, hormone-friendly alternatives.

Oils are a slippery slope and many of them, although touted as “healthy,” are actually causing chaos with your hormones. Highly processed vegetable and seed oils, like canola, soybean, corn and sunflower oil are found in nearly every packaged food and restaurant.

The problem is two-fold. Not only are these oils high in omega-6 fatty acids, which promote inflammation when not balanced properly with omega-3s, the extraction process can render them toxic when used with heat or moisture, adding a double dose of inflammation. Chronic inflammation contributes to insulin resistance, weight gain and makes menopause symptoms like hot flashes and brain fog worse.

Swapping out the seed oils for cold-pressed olive oil, avocado oil, coconut oil, grass-fed butter or ghee will fuel your body with healthy fats that actually support hormone production, stabilize blood sugar and reduce inflammation.

Sugar spikes blood sugar and insulin levels, which can lead to fat storage, energy crashes and increased cravings. Artificial sweeteners like aspartame and sucralose might seem like a good alternative but they are known for causing damage to cells, often in the brain, disrupt gut health with bloating and leaky gut leading to imbalanced hormones and digestive issues as well as increased inflammation. An inflamed body holds, and will not release, weight.

If you feel the need to sweeten your food or beverage, try using stevia (pure, not blended or cut with fillers), monk fruit or raw honey in moderation.

These natural options won’t spike blood sugar as dramatically and don’t come with the gut-disrupting effects of artificial sweeteners.

Most conventional dairy products come from cows treated with synthetic hormones and antibiotics and fed grains harvested with glysophate, the active ingredient in RoundUP. You are what you eat, but you're also what your food eats.

These added hormones and toxins can contribute to estrogen dominance, bloating, and autoimmune like skin issues. Dairy is also inflammatory for many women, leading to worsened joint pain and digestive distress.

If you can tolerate dairy, choose organic, grass-fed dairy. Alternatively, an unsweetened, organic pure coconut, almond or cashew milk. Read your labels to make sure you're not swapping one disruptor for another. Also, try goat or sheep milk dairy products, as they are easier to digest.

Refined grains like white flour and boxed cereals are stripped of their nutrients and cause blood sugar spikes, cravings, and inflammation. Many women in menopause also develop gluten sensitivity, which can trigger bloating, brain fog and joint pain.

Swap wheat for sprouted grains like spelt and/or gluten-free grains like quinoa, millet and choose almond, coconut or spelt flour for baking to provide fibre and nutrients that support gut health and blood sugar balance.

It’s not just what you eat—it’s also what you store it in. Plastic containers, cans lined with BPA and even plastic water bottles contain chemicals that mimic estrogen in the body, disrupt your endocrine system and contribute to hormonal imbalances and weight gain.

Replacing the plastic with glass, stainless steel and BPA-free canned foods can help lighten the toxic load and allow your body to detox.

I know, this one’s tough to hear, but alcohol—any amount—raises cortisol, disrupts sleep, slows metabolism, and adds to inflammation. That evening glass of wine definitely contributes to your hot flashes, poor sleep and stubborn belly fat.

Swapping it for a sparkling water and fresh lime, a mocktail made with kombucha, or a cup of herbal tea will still allow you to sit down a relax with a beverage without firing up those menopause symptoms.

Instead of quick-fix diets, pills or patches that only mask symptoms, restoring hormonal balance starts with real food. Focus on prioritizing protein to balance blood sugar, maintain muscle, and support metabolism. Include grass-fed beef, wild fish, organic poultry, eggs, and plant-based proteins.

Include healthy fats to support hormone production and brain health. Add in avocado, nuts, seeds and coconut oil. Increase fibre intake to support gut health, load up on veggies, flaxseeds, and chia seeds. Herbs and spices, like turmeric, ginger, cinnamon and rosemary can also help combat inflammation and balance hormones. Drink more water than coffee to support detoxification and reduce bloating.

If you’re struggling with weight gain, bloating, brain fog or any other frustrating menopause symptoms, your kitchen could be the first place to look for solutions. By making simple swaps and choosing real, whole foods and prioritizing protein, you can support your body’s natural ability to balance hormones, often without the need for drastic diets or medications.

Start with one swap today. Your body, and hormones, will thank you.

For more information on using food to create hormonal balance and stabilize blood sugar, watch Tania's Free video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.