On HRT and Still Gaining Weight?

Usually, the lifestyle piece. HRT can help a lot of women with symptoms like hot flashes and sleep, but it can't do the job of strength training, and it can't make up for under-eating. In our experience, women on HRT who add enough protein, progressive strength training and real recovery are the ones who see their body change.

You did the hard part.

You got help for your symptoms.

Now let's give your body the rest of what it needs.

First, a word on HRT decisions

Hormone therapy is a medical decision between you and your doctor.

We never recommend starting, stopping or changing it. Ever.

Some of the women we coach are on HRT. Some are thinking about it. Some can't take it or don't want it.

We coach all three, and the foundation is the same for every one of them.

Why isn't HRT enough on its own?

A lot of the women we talk to tell us HRT helped them feel like themselves again. Better sleep. Fewer hot flashes. A bit more energy.

Then comes the next question.

"So why is the weight still coming on?"

Here's the thing. HRT works on your symptoms. It doesn't decide what you eat, how you train or how much muscle you're carrying.

Think of it like a car. HRT can help the engine run more smoothly. You still have to fuel it and drive it.

What are most women on HRT missing?

In our experience, it's usually one of these:

Eating too little. When you eat too little, your body slows down and holds on to fat. HRT can't fix that for you.
Too much cardio. Running, spin and long classes burn calories in the moment, but they don't give your body a reason to keep muscle.
Random workouts. A different class every day sends mixed messages. Chris calls it a "vomit of exercise." Progressive strength training, where the work builds week to week, is what changes body composition. Here's what we check first.
Not enough protein. Most women we meet are well under what they need to build and keep muscle.
Late workouts and short nights. Training at 8 p.m. and sleeping six hours makes everything harder. Here's what helps with the energy side.

Sound familiar?

Every one of those is fixable.

What does the plan look like if you're on HRT?

The same foundation as everyone else, built around you:

A personalized nutrition plan. Enough food and enough protein to train on, built around the foods you actually enjoy. No calorie counting. No food scales.
Progressive strength training at home. Follow-along workouts that build week to week. A set of dumbbells is all you need.
Sleep and recovery in the plan. We look at when you train and how you wind down.
A dedicated coach. She checks in every week and adjusts the plan as your body responds.

We work alongside your medical care, never instead of it. Your doctor handles the prescription. We handle everything around it.

Chris calls resistance training "the foundation and heartbeat" of everything we do. That doesn't change because you're on HRT.

What if HRT isn't for you?

That's okay too.

Some women can't take it. Some don't want it. Some came off it.

The foundation is exactly the same: strength, protein, enough food, sleep and recovery. If you want to understand what's changing in your body first, start with why you're gaining belly fat when nothing changed.

And if your doctor has told you everything looks normal and you still don't have answers, read what to do when your bloodwork is normal.

How fast will you see a change?

Most women come to us wanting to lose weight. What they actually want to lose is fat.

When you're building muscle and losing fat at the same time, the scale is the slowest thing to move. Your clothes usually tell you first.

We've helped 1,000+ women lose 10 to 20 lbs of fat in 8 weeks, on HRT and off it.

Chris and I on hormones and training

In our first episode, Chris and I talk about how women's bodies change through the decades, why weight training matters at every age, and how to adapt your training and nutrition to the hormonal changes of menopause.

Ready for the next piece?

You've already taken one big step for your health.

This is the next one.

Start with the short video on our homepage at fortyfwd.com. It walks through why your body stopped responding after 40 and the method we use to change that.

If it sounds like you, apply for a call with Chris.

He reads every application himself. On the call, he'll look at where you are, what's been blocking you, and tell you straight whether the program is the right fit. If it is, he walks you through the investment then, once you both know it's a fit.

HRT got you feeling better.

Let's get your body responding too.

Frequently asked questions

Why am I still gaining weight on HRT?

In our experience, HRT helps with symptoms, but it can't do the work of strength training or make up for under-eating. Enough protein, progressive strength training and recovery are usually the missing piece.

Should I stop HRT if I'm gaining weight?

That's a decision for you and your doctor, and we never tell anyone to start, stop or change a medication. What we coach is the food, training and recovery around whatever you decide.

Can I lose fat while on HRT?

Yes. A lot of the women we coach are on HRT. With enough protein, progressive strength training and recovery, we've helped 1,000+ women lose 10 to 20 lbs of fat in 8 weeks.

What should I eat on HRT to lose weight?

There's no special HRT diet. Most women need more food and more protein than they're eating, built around the foods they enjoy, with no calorie counting.

Do you work with women who can't or don't want to take HRT?

Yes. The foundation is the same for everyone: strength training, enough protein, enough food, sleep and recovery.

I'm already on HRT and still gaining. What am I missing?