In this follow-up episode of Perimenopause the Podcast, Jamie Gallagher moves beyond the "why" behind menopause weight gain and inflammation and focuses on the "how."

After explaining the science behind hormonal changes, inflammation, belly fat, insulin resistance, and metabolic slowdown in the previous episode, Jamie now shares practical strategies women can use to interrupt the cycle and regain control of their health.

This episode explores resistance training, high-protein nutrition, the Mediterranean diet, menopausal hormone therapy (MHT), GLP-1 medications, and why traditional approaches to weight loss often stop working during perimenopause and menopause.

If you've been doing all the "right things" but still struggling with weight gain, inflammation, low energy, or changes in body composition, this episode offers a science-based roadmap for navigating this transition.

00:00 – Welcome back and recap of the previous episode
00:45 – Why understanding the "how" matters
01:15 – Pillar One: Rebuilding your metabolic engine
01:45 – Why endless cardio isn't the answer anymore
02:00 – Resistance training and reducing inflammation
02:30 – HIIT workouts and visceral fat reduction
03:00 – Why protein becomes more important during menopause
03:30 – Protein recommendations explained
03:45 – The Mediterranean diet and obesity prevention
04:15 – Alcohol's impact on belly fat and metabolism
04:45 – Pillar Two: Menopausal Hormone Therapy (MHT)
05:15 – How estrogen influences fat distribution
05:45 – Hormone therapy and inflammation reduction
06:15 – What happens when hormone therapy stops
06:30 – Pillar Three: GLP-1 medications explained
07:00 – Semaglutide, tirzepatide, and women's health
07:30 – Why women often respond differently than men
07:45 – Protecting muscle while losing weight
08:00 – The importance of strength training during GLP-1 use
08:15 – Building a complete weight-loss strategy
08:30 – The role of nutritionists, trainers, and clinicians
08:45 – Changing your strategy instead of blaming yourself
09:00 – Final thoughts and encouragement