Thrive45Method™ with Nutritionist Stacey Nicole Smith

Stacey Nicole Smith
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Weight loss and Wellness for women over 45 in perimenopause and menopause with Nutritionist Stacey Nicole Smith. Empowering you with the knowledge to live confidently in a body you love, so you can thrive over 45.

  1. 2d ago

    How Much Protein You Need to Lose Weight in Perimenopause and Menopause

    If you’re struggling with weight gain in perimenopause or menopause and feel like nothing is working anymore… this episode is for you. One of the biggest mistakes women over 45 make when trying to lose weight is not eating enough protein — especially as hormones begin to shift. In this episode, I’m breaking down: ✔ how much protein women in perimenopause and menopause actually need for fat loss ✔ why protein becomes MORE important after 45 ✔ how protein helps support metabolism, muscle mass, blood sugar, cravings, and energy ✔ the biggest protein mistakes keeping women stuck ✔ simple ways to start increasing protein without dieting harder Because fat loss after 45 is NOT just about eating less. As estrogen declines, your body responds differently to stress, blood sugar, undereating, and traditional dieting strategies. What worked in your 30s and 40s often stops working during perimenopause and menopause. The good news? Your body isn’t broken — it just needs a different approach. If you’re tired of: stubborn belly fatconstant cravingsfeeling hungry all the timelosing and regaining the same weightstarting over every Monday…this episode will help you understand why protein is one of the most important nutrition shifts you can make after 45. Are you in perimenopause or menopause and struggling to lose weight despite eating well? You're not alone — and this episode explains exactly why. Declining estrogen affects muscle maintenance, insulin sensitivity and how efficiently your body uses the protein you eat.  Most women over 45 are significantly under-eating protein which drives cravings, energy crashes, dysregulated blood sugar and stubborn belly fat. The Thrive45Method™ is a hormone-supportive nutrition approach designed specifically for women in perimenopause and menopause — no fasting, no cutting carbs, no calorie obsession.  Find out more HERE Grab the free high-protein, dairy-free breakfast recipe perfect for fat loss in perimenopause & menopause here: PROTEIN https://linktr.ee/staceynicolesmith

    12 min

  2. May 20

    Could your gut be the hidden reason your body isn't responding after 45?

    If you’re a woman over 45 and struggling with bloating, stubborn belly fat, cravings, fatigue, or a body that simply isn’t responding the way it used to… your gut health may be playing a much bigger role than you realize. In this episode, I’m breaking down how gut health, digestion, inflammation, blood sugar, and hormonal changes during perimenopause and menopause can all impact weight loss after 45. You’ll learn: ✔ common signs your gut may need support ✔ why many women feel inflamed, bloated, and “stuck” after 45 ✔ how stress and blood sugar affect digestion and fat loss ✔ why eating less often backfires during perimenopause & menopause ✔ simple ways to support your body naturally without extreme dieting This isn't about having to go to extremes to lose weight - in fact, we discuss why those things like strict calorie counting, cutting carbs and intermittent fasting work against you at this age - when we're dealing with the hormonal fluctuations of perimenopause and menopause. This is about understanding what your body actually needs now — so you can stop fighting your body and finally start working with it instead. If you’re ready to support your gut, digestion, hormones, and weight loss more deeply after 45, my self-paced Gut ReSet program, as mentioned in this video, was designed specifically for women in perimenopause & menopause. Inside Gut ReSet, you’ll learn how to: ✔ reduce bloating ✔ support digestion naturally ✔ improve blood sugar balance ✔ reduce cravings ✔ create a healthier internal environment for fat loss ✔ experience fat loss by taking this root cause approach Use this promo code at checkout for $100 off:    RESET100 Learn more here: Gut ReSet https://linktr.ee/staceynicolesmith

    11 min

  3. May 13

    How to Reduce Cortisol and Belly Fat After 45

    If you’re over 45 and struggling with stubborn belly fat, cravings, bloating, or a body that feels stuck no matter how healthy you eat… cortisol and stress on the body may be playing a much bigger role than you realize. In this episode, I’m breaking down how cortisol affects weight loss during perimenopause and menopause — and why many women are accidentally increasing stress on the body while trying to lose weight. You’ll learn: ✔ How cortisol and blood sugar are connected after 45 ✔ Why stress can make stubborn belly fat harder to lose ✔ The impact of under-eating, fasting, poor sleep, and over-exercising ✔ Why your body may no longer respond the way it used to ✔ Simple ways to support your hormones, metabolism, and fat loss naturally This is not about perfection or eliminating stress completely. It’s about understanding what your body actually needs now during perimenopause and menopause — so you can stop fighting your body and start working with it instead. If what used to work no longer works after 45, this episode will help you understand why 💛 00:00 Why Belly Fat Appears 01:47 Calories vs Hormones 02:52 Cortisol Stress Triggers 03:36 Morning Blood Sugar Fix 04:37 High Protein Breakfast 05:03 Stop Overdoing It 05:59 Supportive Eating Mindset 06:55 Wrap Up and Recipe This isn't about trying harder, eating less or cutting more foods. It's about understanding what your body actually needs now. If you've been feeling stuck, frustrated, and like nothing is working anymore - this could be the missing piece. Want to learn more about how to get your body working with you again? And to grab the free high protein perfect breakfast recipe mentioned in this episode: Here is how I can help you: https://linktr.ee/staceynicolesmith    • Is Dairy Causing Belly Fat After 45?  If you found this helpful, don't forget to like, subscribe, and share with another woman who needs to hear it :) https://linktr.ee/staceynicolesmith

    9 min

  4. May 8

    Is Dairy Stopping You From Losing Weight After 45?

    In this episode, we’re talking about the truth about dairy and weight loss in perimenopause and menopause — and why some women over 45 may find that their body simply doesn’t respond the way it used to - and is dairy impacting that? If you’ve been eating “healthy,” doing everything right, and still struggling with stubborn weight gain, bloating, cravings, inflammation, or a body that feels stuck… this episode is for you. You’ll learn: • How hormonal changes after 45 can affect digestion and inflammation • Why dairy may impact bloating, cravings, and stubborn belly fat  • The connection between blood sugar, hormones, and weight loss in perimenopause and menopause • Why what used to work for your body may no longer be working now • Simple ways to start supporting your body without extreme dieting or restriction This is not about fear around food or saying dairy is “bad” for everyone. It’s about understanding how your body changes during perimenopause and menopause — and learning how to work with your body instead of against it. If you’re ready to feel like yourself again and finally get your body responding, this episode will help you understand one of the hidden pieces that may be keeping you stuck. Find this helpful? Please share it with a friend, and don't forget to subscribe to the show to be notified when new episodes are released. New episodes are released weekly for all things weight loss and wellness for the woman in perimenopause and menopause. Learn more about the Thrive45Method™ HERE https://linktr.ee/staceynicolesmith

    13 min

  5. Apr 30

    Low Carb Not Working After 45? Here's Why (And How to Fix It)

    If low carb isn’t working after age 45, you’re not alone—and you’re definitely not doing anything wrong. In this episode, I break down exactly why low carb stops working after 45, especially during perimenopause and menopause, and what’s actually going on inside your body. If you’ve been eating clean, cutting carbs, and still not seeing results (or even gaining weight), this will finally start to make sense. We’ll cover:  How hormonal changes after 45 affect weight loss  Why low carb can slow your metabolism instead of speeding it up  The connection between cortisol (stress) and stubborn belly fat  How cutting carbs can impact your thyroid and energy levels  Why fibre and gut health matter more than you think  And most importantly… what to do instead so your body starts responding again This isn’t about trying harder, eating less, or cutting more foods. It’s about understanding what your body actually needs now. If you’ve been feeling stuck, frustrated, and like nothing is working anymore—this could be the missing piece. 🔗 Want to learn more about how to get your body working with you again? Check out the next steps here: HERE If you found this helpful, don’t forget to follow the show, and share this with another woman who needs to hear it 💛 https://linktr.ee/staceynicolesmith

    10 min

  6. Apr 23

    Why your weight loss strategy is out dated as a woman over 45

    If you feel like nothing is working anymore when it comes to weight loss after 45… this episode is for you. Grab my Free Guide exclusive to women's weight loss over 45 here: https://staceynicolesmith.systeme.io/ In this episode, we’re breaking down the truth behind why your body isn’t responding the way it used to—and why it’s not because you’re doing something wrong. Your body’s not broken… your weight loss strategy is out-dated. So many women in perimenopause and menopause find themselves: Eating less Trying harder Doing everything “right” …and still feeling stuck, frustrated, and confused. In this episode, I’ll explain: ✔️ Why traditional weight loss strategies stop working after 45 ✔️ How hormonal changes (like declining estrogen and increased cortisol) impact fat loss ✔️ Why eating less can actually slow your progress ✔️ What your body really needs instead to start responding again You’ll also learn simple shifts you can start making right away to support your metabolism, reduce cravings, and finally feel back in control of your body. If you’re tired of starting over, second-guessing everything you eat, and feeling like your body is working against you—this will help you understand why. Be sure to follow the show to be notified when new episodes are released.  We release new episodes weekly on all things weight loss and wellness for women over 45. Find this helpful? Please share with a friend. https://linktr.ee/staceynicolesmith

    9 min

  7. Apr 16

    Should You Do Intermittent Fasting As A Woman Over 45 For Weight Loss?

    Should you do intermittent fasting as a woman over 45 for weight loss? If you’ve been told that skipping meals or fasting is the key to fat loss in perimenopause and menopause—but you’re feeling more tired, more hungry, and more stuck—this episode is for you. In today’s episode, we’re breaking down the truth about intermittent fasting for women over 45 and why it can actually backfire when your hormones are already shifting. You’ll learn how fasting impacts:  Cortisol (your stress hormone)  Blood sugar and insulin response  Cravings, energy, and metabolism  Sleep (and why that matters more than you think) We’ll also talk about why what worked in your 20s and 30s doesn’t always work during perimenopause and menopause—and what your body actually needs instead to support sustainable fat loss. If you’ve been stuck in the cycle of trying harder, eating less, and still not seeing results… this episode will help you understand why—and what to do differently. Because your body isn’t broken… it just needs a strategy that works with your hormones, not against them. Tune in to learn whether intermittent fasting is right for you—and how to approach weight loss in a way that finally feels aligned, sustainable, and effective. Get the Free Guide Here Exclusive for Fat Loss for Women Over 45 FREE GUIDE https://linktr.ee/staceynicolesmith

    9 min

  8. Apr 10

    Sleep Your Way to Fat Loss in Perimenopause and Menopause

    Feeling stuck with fat loss during perimenopause or menopause? You might be doing all the “right” things—but if your sleep and nutrition aren’t aligned with your changing hormones, it can feel like you’re going in circles. In this episode, we’re talking about the powerful (and often overlooked) connection between sleep, nutrition, and fat loss during perimenopause and menopause—and why it can feel like a chicken-and-the-egg situation. Here’s the truth: When you don’t have the right nutrition strategies for this stage of life, your blood sugar can become unstable, cravings increase, and your hormones can feel even more out of balance… which can seriously disrupt your sleep. But it doesn’t stop there. Poor sleep then feeds back into the cycle—impacting hunger hormones, increasing cortisol, lowering energy, and making fat loss even harder. So which comes first? Sleep or nutrition? The answer: they both matter—and they work together. In this episode, we cover: How hormonal changes in perimenopause and menopause affect sleep and fat loss Why the wrong nutrition approach can make your sleep worse How poor sleep disrupts your hormones and metabolism Simple, realistic ways to support both your sleep and nutrition so your body can finally feel balanced again, and unlock stubborn fat loss. If you’ve been blaming yourself for not seeing results, this is your reminder: it’s not about trying harder—it’s about using the right strategy for your body right now. You don’t need perfection—you need alignment. If this resonates, make sure to follow the show, and share with someone who’s navigating this stage too To get the free guide mentioned in this video "Why Traditional Diets Fail After 45 - And What Actually Works" comment below the video the word "GUIDE" FREE GUIDE https://linktr.ee/staceynicolesmith

    10 min
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Weight loss and Wellness for women over 45 in perimenopause and menopause with Nutritionist Stacey Nicole Smith. Empowering you with the knowledge to live confidently in a body you love, so you can thrive over 45.

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