The Midlife Macro Method™: How I Lost 14 Pounds Naturally

Through a strategic approach I call the Midlife Macro Method aka MMM™ — prioritizing higher protein, moderate fat, and controlled carbohydrates — I successfully lost 14 pounds in two months naturally during perimenopause, despite the common metabolic challenges of this stage of life.

Perimenopause Weight Gain

I’ve never been more excited—or more vulnerable—sharing something I created from such a personal place of struggle. 2024 was a difficult year for me, despite doing everything “right”—eating keto, strength training, intermittent fasting—the weight kept creeping on.

I felt like my body had betrayed me, and nothing made sense anymore. I know I’m not alone in this. You keep thinking, “Why is the weight coming on even though I’ve changed nothing?” And then you continue to do the things that worked for you in the past but nothing works to budge the extra pounds.

That deep frustration, that sense of defeat, is exactly what led me to create the Midlife Macros Method™. It’s the gentle but powerful shift my body needed—and it changed everything.

During my two-month macro shift, I adopted a higher‑protein, moderate‑fat template—and dropped 14 lbs—with minimal muscle loss.

In midlife, this combination is especially powerful. Protein intakes above ~1.2 g per kilogram of body weight protect lean mass even while in a calorie deficit, aid satiety, and elevate metabolism. Meanwhile, moderate healthy fats help you stay nourished and satisfied without overloading carbs.

Peer‑reviewed studies support this approach: in trials with midlife to older women, those consuming ~1.2–1.5 g/kg protein lost the same amount of fat—but preserved up to twice as much muscle—as those on ~0.8 g/kg diets.

And it’s not just about body composition. Higher protein intake through midlife is linked to better resilience, less frailty, and greater odds of “healthy aging”.

Today, I’m finally sharing it with you, and inviting you to walk through it with me this August inside the SFM Tribe community. If you’ve felt stuck, discouraged, or like your body just isn’t responding anymore, this is for you.

Classic Keto vs. My Midlife Macro Method: What’s the Difference?

If you’ve followed a classic keto approach before, you’ve probably heard the standard macronutrient breakdown: 70–75% fat, 20–25% protein, and 5–10% carbs.

This high-fat, very low-carb strategy was originally designed for therapeutic purposes, like managing epilepsy. And while many have seen success with it for weight loss, especially in the early phases, I’ve found that it doesn’t always work long-term—especially for women in midlife.

In my own experience I adopted the classic keto diet in 2015 after I had been on low-carb diets for many years.

A low carb diet helped me greatly with maintaining a healthy weight. Then a keto diet helped me greatly in 2015 when I chose to eat a high-fat diet since I was experiencing undiagnosed hypothyroid symptoms that didn’t get diagnosed until 2019. But for 4 years that very low carb intake and very high fat intake, provided amazing health benefits!

In fact, I wrote all about in this extensive blog post and my 6 week results during that time. I ate about 20 grams of carbs per day, over 100 grams of fat per day and a moderate about of protein as the information I had read back then discouraged too much protein.

I knew that dietary fat should be a limit not a goal and wrote all about that in 2021 in this blog post, How Much Fat Should you be eating on a Keto Diet, but I had no idea how much this would be so true for me in 2024.

10 years ago I was 43 so the standard keto diet really worked for me until it didn’t once I hit the age of 52, I started putting on a few pounds each month and hadn’t changed anything in my diet or my strength training routine.

I was still eating about 20 grams of carbohydrates, moderate protein and now that I’ve looked back on it, too much fat. Realizing that what worked for me over these last 8 years just wasn’t going to work with my changing hormones in my 50’s.

That’s why I created the Midlife Macro Method—a more strategic, sustainable version of keto designed specifically for the unique hormonal shifts and metabolic changes that happen during perimenopause and menopause.

Here’s how they differ:

Fat intake is lower on deficit days. Instead of eating high fat every day, the Midlife Macro Method keeps fat between 50–70g for six days, which encourages your body to burn stored fat. One day a week, you intentionally increase fat (up to 70–100g) to support hormone health and keep your metabolism responsive.
Protein is prioritized. Midlife women need more protein to preserve muscle mass, support metabolism, and reduce cravings. Unlike classic keto, which often under-emphasizes protein, my method makes it the nutritional anchor of every meal.
Carbohydrate intake is still moderately low, but strategic. You’ll still stay in the 20–40g carb range to support blood sugar balance and fat loss, but there’s no obsession with being in ketosis 24/7. On maintenance days the carbs go even a little higher. This is about metabolic flexibility, not rigid rules.
Calorie awareness matters. Instead of eating fat to fullness like classic keto often promotes, this method includes an intentional calorie deficit six days a week, with one maintenance day built in to prevent metabolic slowdown and support long-term fat loss.
It’s built for the realities of midlife. With hormone fluctuations, increased stress, and changing body composition, midlife women need more than a cookie-cutter keto diet. This approach supports fat loss, hormone balance, and metabolic health—without relying on extreme restriction.

Why This Matters for Midlife Women

As we get older, our bodies become more sensitive to stress and insulin. Hormones like estrogen and progesterone fluctuate, muscle mass starts to decline, and we may find ourselves gaining weight even when our habits haven’t changed.

The classic high-fat keto plan often backfires here—stalling weight loss or even causing weight gain, especially if we’re not paying attention to calories or protein.

The Midlife Macro Method shifts the focus:

Less dietary fat, but NOT low fat, so your body taps into stored body fat more effectively, but not so low fat that you’re starving and then inevitably days following consuming more.
More protein, which helps build and preserve lean muscle, supports metabolism, and keeps cravings in check.
A structured weekly rhythm, including a maintenance day, to support metabolism and long-term fat loss without burnout.

The Midlife Macro Method is about balance, strategy, and sustainability. It honors the way your body works now—not how it worked in your 20s. If classic keto has stalled out or left you frustrated, this approach may be exactly the shift you need.

This method is rooted in clinical nutrition, real-life experience with my clients, and my own midlife journey. It’s not just about weight loss—it’s about energy, resilience, and showing up fully in this powerful season of life.

Many women unknowingly eat too little protein when trying to lose weight, which can lead to muscle loss and a slowed metabolism.

Clinical research shows that eating higher protein (~1.2–1.6 g/kg of body weight) during a calorie deficit preserves significantly more muscle than standard protein intakes (~0.8 g/kg), especially in midlife and older adults.

For example, in one study, postmenopausal women who consumed 1.2 g/kg of protein lost the same amount of weight as those eating 0.8 g/kg—but retained twice as much muscle.

This matters because muscle is metabolically active tissue. Losing it during weight loss makes long-term maintenance harder and increases the risk of weight regain. A high-protein approach improves body composition by increasing the percentage of fat lost versus muscle.

It also supports greater resting energy expenditure (the calories you burn at rest), improves strength and function, and helps maintain a healthy metabolic rate—all of which are crucial for sustainable fat loss in midlife.

Protein needs increase in midlife due to age-related muscle loss and anabolic resistance.
Eating 1.2–1.6 g/kg/day of protein helps preserve lean body mass during weight loss.
Protein is the most satiating macronutrient, reducing hunger and cravings.
Moderate healthy fats (not low fat!) help regulate hormones and blood sugar.
This macro balance supports stable energy, better sleep, and more consistent fat loss in perimenopause and beyond.

For me, at 53 and 132 pounds, my target grams of protein would be 72 grams, but often I eat even more than that on a daily basis.

My high protein diet is more like 100 or more grams of protein per day and my body is thriving, my insulin levels are balanced, my brain function is incredible and my thyroid health conditions have also improved with this approach!

Hormonal Balance

During perimenopause, fluctuating hormone levels can significantly impact weight and overall health.

Understanding how hormonal changes affect the body can empower women to make informed choices for managing their well-being. Maintaining hormonal balance is crucial for achieving weight loss and enhancing quality of life.

Most Important Things You Should Know

Role of Estrogen: Estrogen depletion affects fat distribution, leading to increased belly fat storage around the abdomen. Strengthening muscles and maintaining a healthy diet can help counteract these effects.

Hormonal therapy options should also be discussed with healthcare providers for personalized recommendations.

Impact of Cortisol: Elevated cortisol from stress can hinder weight loss and promote cravings for high-calorie foods. Employing stress-reduction techniques such as mindfulness, meditation, or breathing exercises can help lower cortisol levels.

A consistent practice to manage stress can even aid in achieving fitness goals. This is a topic covered often inside the sugarfreemom tribe community. My weekly live coaching calls are full of ways to regulate your nervous system to support stress management.

Thyroid Function: A well-functioning thyroid regulates metabolism and energy levels; dysfunction may contribute to weight gain. Regular check-ups and monitoring thyroid hormones with your healthcare provider can help identify issues early.

I also had to make changes to my own medication for hypothyroid because it just wasn’t working anymore. Addressing thyroid health with the right interventions supports effective metabolism.

Importance of Progesterone: Adequate progesterone levels contribute to sleep quality and mood stability. Explore natural methods to foster progesterone balance through lifestyle factors such as maintaining a healthy weight and reducing stress.

Diet’s Impact on Hormones: Food choices significantly influence hormonal balance, where nutrient-dense foods can aid in stabilizing hormones. Focus on consuming a variety of whole foods rich in vitamins and minerals to support overall health.

Why Animal Protein May Be Superior

When it comes to meeting protein needs in midlife, animal protein sources are often more effective than plant-based proteins—especially for preserving muscle while losing fat.

Animal proteins like eggs, poultry, fish, beef, and dairy are naturally complete proteins, meaning they contain all nine essential amino acids in the right ratios to support muscle protein synthesis.

They’re also rich in leucine, a key amino acid that triggers muscle building, which is especially important as we age and our bodies become less responsive to protein intake (a phenomenon called anabolic resistance).

Animal proteins are also more bioavailable and easier to digest, meaning your body can absorb and use them more efficiently than most plant proteins.

While plant-based proteins can work with careful planning and combining, animal proteins provide a more powerful, convenient, and nutrient-dense foundation—making them my personal go-to for my Midlife Macro Method and the results I’ve achieved with it.

Why High‑Protein + Moderate‑Fat Works in Midlife Weight Loss

In midlife, a higher-protein, moderate-fat approach becomes especially effective for fat loss and body composition. As we age, our bodies naturally lose muscle and become less efficient at synthesizing new muscle tissue—a condition called anabolic resistance.

Higher protein intake (at least 1.2 grams per kilogram of body weight) helps overcome this by stimulating muscle protein synthesis, preserving lean mass, and supporting a healthy metabolism.

In addition, protein is the most satiating macronutrient, which helps regulate appetite and reduce cravings—particularly important during hormonal fluctuations common in perimenopause and menopause.

While high protein is essential for preserving muscle and promoting fat loss in midlife, moderate fat intake plays a crucial role in supporting hormonal balance, satiety, and nutrient absorption.

As estrogen declines during perimenopause and menopause, women often experience disruptions in insulin sensitivity, mood, and appetite regulation. Including moderate amounts of healthy fats—such as olive oil, avocado, nuts, seeds, and fatty fish—can help stabilize blood sugar levels, reduce inflammation, and support the production of key hormones like progesterone and estrogen.

Unlike low-fat diets that often leave women hungry and hormonally depleted, a moderate-fat approach provides steady energy and helps curb cravings. When combined with a high-protein foundation, this balance keeps you satisfied, nourished, and metabolically supported—making sustainable fat loss more achievable in midlife.

For women in midlife, this strategy supports not just fat loss, but also strength, stamina, and overall wellness. My next book coming out in the fall, Good Better Best has meal plans that are tailored for the MMM™ with moderate fat, higher protein, freezer meals and batch cooking made easy!

Targeted Supplements to Support Midlife

Targeted supplementation can complement dietary efforts by filling micronutrient gaps, supporting metabolic function, and optimizing recovery processes specific to midlife physiology when carefully selected and integrated.

Natural supplements can play a role in supporting health during perimenopause. Understanding which supplements are effective and safe empowers informed decisions about supplement use.

Omega-3 Fatty Acids Support Inflammation Control: Omega-3 supplements can support cardiovascular health and reduce inflammation while also offering benefits for mood stabilization. Incorporate fatty fish in your diet and use high-quality fish oil supplements to achieve the desired intake. This dual benefit supports overall well-being and enhances the weight loss journey.

Magnesium Supports Energy Metabolism and Sleep Quality: Magnesium contributes to muscle function, mood regulation, and hormonal health, making it an essential mineral for women during perimenopause. I use Relax & Regulate nightly!

Vitamin D for Bone Health and Is Often Deficient During Midlife: Adequate vitamin D levels are critical for bone health, especially as bone density often diminishes during hormonal changes. Ensure sufficient intake through lifestyle changes, such as sun exposure and diet, alongside evaluating supplementation if needed. I use this Vitamin D with K2.

Probiotics for Gut Health: Probiotics can help maintain gut health and support immune function, which may be impacted during perimenopause. Regularly consuming probiotic-rich foods or supplements promotes a balanced gut flora, aiding digestion and enhancing nutrient absorption.

Protein Supplements Facilitate Adequate Intake: Grass Fed Whey can efficiently boost protein without excessive calories or preparation time.

The MMM™ Growth Hacks

Prioritize Lean Animal Proteins: Include options like chicken, turkey, fish, and lean beef for nutrient density and digestibility.
Include Protein at Every Meal: Distribute intake evenly to maintain anabolism and reduce catabolism during intermittent fasting periods.
Incorporate Protein Supplements: Use whey and collagen to conveniently meet daily targets, especially post-exercise.
Monitor Protein Timing: Aim for 30-60 grams spaced across 2-3 meals for effective muscle protein synthesis stimulation.
Maintain Hydration: Adequate water intake is critical to support metabolism and kidney function with increased protein consumption. I also use electrolytes.
Incorporate Fatty Fish: Include salmon, mackerel, and sardines twice weekly to boost omega-3 intake and anti-inflammatory support.
Use Extra Virgin Olive Oil: Rich in monounsaturated fats, it improves lipid profiles and flavor enhancement.
Snack on Nuts and Seeds: Provide nutrient dense, satiating fat sources helpful in controlling appetite.
Include Avocados: Their unique fat profile and fiber increase satiety and nutrient absorption.
Limit Processed Foods High in Unhealthy Fats: Minimize fast food, baked goods, and packaged snacks that contain trans fats and excess omega-6 fatty acids.

Join us today inside the Tribe Community for the month of August as I coach everyone through my Midlife Macros Method MMM™. The good news is when you register, the workbook you will receive has a thorough explanation of how to follow this method I’ve created so you can have weight loss success in perimenopause, menopause or any stalls.

Consistency and Community

When it comes to weight loss in midlife, consistency and community are everything. The truth is, we don’t just need a plan — we need people.

Having like-minded women around you who understand your goals and support your journey makes all the difference in creating habits that actually stick, especially during perimenopause and menopause.

Support Makes the Journey Easier

Whether it’s family, friends, or a community like this one, support helps you stay accountable, motivated, and connected. You don’t have to do this alone. Sharing your journey with others brings encouragement, accountability, and a whole lot more joy.

That’s exactly why I created the SugarFreeMom Tribe Community. Yes, I share recipes, but this space is about so much more. I’m also a Nutritional Therapy Practitioner, keto coach, sugar detox expert, course creator, author, and life coach.

I offer weekly live coaching calls where we dive into mindset, habits, lifestyle strategies, emotional eating, monthly challenges, and more — because this work goes far beyond what’s on your plate.