Menopause comes with a lot of changes, both expected and surprising. Knowing the best way to adjust your lifestyle to combat these changes can be tricky. In fact, according to health coach Nicole Heil (@nic.is.fit on TikTok), some of the most common habits women try out during middle age are actually making the problems worse rather than solving them.
In TikTok video highlighting “7 things that are wrecking your body in menopause that no amount of clean eating and working out will fix,” Heil warns women that “you’re probably doing at least three of them right now.” From skimping on sleep to overdoing it in the cardio department, she says these habits can tank hormones, sabotage metabolism, and accelerate muscle loss. Find all of her warnings below.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Starving Yourself
You may think that eating less is the best way to combat weight gain, but as it turns out, a restrictive diet can do a lot of damage. "Low calories is not a badge of honor, but it is the golden ticket to tanked hormones, a down-regulated metabolism, and a body that hates you," Heil explains. Cutting calories too drastically can backfire, leaving you feeling exhausted, irritable, and hormonally out of balance.
2. Living on the Treadmill
Excess cardio isn’t the solution either. "It’s not cutesy, it’s not demure, and it’s definitely not helping you," she says. "But it is making you hungrier, crankier, and even more tilted." Instead of endless treadmill sessions, focus on smarter, more balanced workouts.
3. Skipping Strength Training
When you overdo cardio, you probably overlook strength training, another major faux pas. "Oh my god does this one hurt my heart—skipping strength training," Heil says. Muscle mass naturally declines with age, and without lifting weights, that decline accelerates. "Not lifting is just speeding up the crash and burn process," she warns.
4. Blowing Off Sleep
Sleep is non-negotiable. "Yes, it’s that important, and yes you really do need to prioritize it," Heil emphasizes. "Gone are the days that you can just catch up on the weekends. A body that is well-rested wants to show up to do the damn thing. Point blank, end of story." If you have trouble sleeping at night, try adding some new relaxing habits to your bedtime routine.
@nic.is.fitStruggling with stubborn weight, fatigue, or a body that feels unfamiliar in menopause? In this video I’m breaking down 7 hidden things wrecking your body during menopause that no clean diet or workout will fix. If you’ve gained 20–30 lbs, feel uncomfortable in your clothes, or frustrated that nothing is working—this is for you. Learn the real reasons behind menopause weight gain, metabolism changes, and fat loss resistance so you can finally feel like yourself again.
original sound - Nicole: Fatloss Over 40 Expert
5. Ignoring Your Hormones
Heil puts it bluntly: "Menopause is hormone deficiency and pretending like it will just fix itself is a losing battle." She encourages women to address hormonal shifts directly if they want to feel like themselves again. "If you want to look and feel as good as you did in your twenties and thirties, girlfriend, you need the hormones you had in your 20s and 30s."
6. Letting Stress Run Your Life
It doesn't matter how much you're taking care of your physical health; if you're too stressed, your wellbeing is going to be negatively impacted. "If you don’t learn to manage it, it will sabotage everything you’re trying to fix," she warns. Chronic stress can worsen weight gain, sleep disruption, and hormone imbalance. Luckily, there are plenty of stress management techniques to help.
7. Trying to Wing It Alone
Finally, Heil says too many women are attempting to navigate menopause without support or a plan. "Google isn’t a strategy," she quips. "You need to plan for your body now, not 20 years ago." Working with a coach, doctor, or support system can make the transition far more manageable.
