Why Midlife Weight Loss Isn't a Lost Cause (Even with Hashimoto's)

To be honest, I wanted to name this post Why It’s Not Too Late to Change Your Body Composition. But would you have clicked on that? Probably not. Because we’re wired to think in terms of weight loss. And I get it—I’ve been there too!

For years, I let the scale dictate my mood. If it was down a pound, I was winning. If it was up a pound, I was miserable. But here’s the thing: focusing only on weight loss can actually work against you, especially in midlife. Because what you really want isn’t just to lose weight—you want to lose fat while keeping muscle.

This distinction is everything, especially if you’re in your 50s or beyond and dealing with Hashimoto’s.

The Hard Truth About Muscle Loss in Midlife

Let’s get one fact straight: starting in our 30s, we naturally begin to lose muscle mass. If we’re not actively fighting against it—by eating enough dietary protein and challenging our muscles with resistance training—this process speeds up with every passing decade.

The result? A slower metabolism, less strength, and that frustrating why-does-my-body-not-burn-fat-like-it-used-to feeling.

That’s the bad news.

The good news? You have control.

You can change the way your body burns energy, stores fat, and builds muscle. And the best part? It’s not about starving yourself or doing endless cardio. The key is giving your body what it actually needs.

And yes, this applies even if you have Hashimoto’s.

If you’re struggling to lose weight and feel like nothing is working, let’s take a closer look at five key areas that could be holding you back.

Struggling With Weight Loss? Check These Five Things:

1. Hydration—Are You Drinking Enough?

You’ve heard it before drink more water. But let’s talk about why it matters.

Your body needs water to burn fat. When you’re even slightly dehydrated, your metabolism slows down, making weight loss harder. And if your body is in survival mode just trying to function, it’s not prioritizing burning stored fat.

A good rule of thumb:
✔️ Drink half your body weight in ounces of water daily.
✔️ Add an extra 8 ounces for every cup of coffee you drink.
✔️ Add an extra 8 ounces for every 30 minutes of exercise.

Dehydration can also make you feel hungrier when really, you’re just thirsty. So before reaching for a snack, try drinking a glass of water first.

2. Electrolytes—The Key to Avoiding Cravings

Electrolytes like sodium, potassium, and magnesium help regulate fluid balance, boost metabolism, and even reduce cravings for sugar and salty snacks. But most store-bought electrolyte drinks are packed with garbage ingredients your body doesn’t need.

I make my own electrolyte mix using:
🧂 Celtic Salt (for sodium) available on Amazon
🍌 NoSalt (for potassium) available on Amazon                                                   💊 Thorne Magnesium Bisglycinate (this one has a little monk fruit, which helps cover the taste) Order yours here.

Pro-tip: If you’re feeling drained, bloated, or having sugar cravings, you might need to up your electrolytes.

3. Fasting Insulin—The Test Your Doctor Probably Won’t Order

If you’re struggling to lose weight no matter what you do, your body is trying to tell you something. And for many women, that “something” is insulin resistance.

Your fasting insulin levels can tell you how well your body is processing sugar and whether insulin resistance is creeping in—long before your fasting glucose or A1C ever reflects a problem.

🔥 Ideal fasting insulin? Below 5.
Western medicine considers 5-10 “normal,” but for optimal fat loss and metabolic health, lower is better.

Unfortunately, most doctors don’t routinely check fasting insulin. But you can request it yourself or work with a practitioner who understands its importance. Click here to order your own blood work. (I’m not a doctor; this is for your own personal knowledge and not to be taken as medical advice.)

4. Gut Health—Is Your Body Even Absorbing Nutrients?

An unhealthy gut can block weight loss and mess with your metabolism. Your gut needs the right bacteria and stomach acid levels to properly break down and absorb nutrients.

Simple ways to improve gut health:
✔️ Eat probiotic-rich foods like sauerkraut, kimchi, kefir, and plain unsweetened yogurt.
✔️ Take 1 tbsp of organic apple cider vinegar in a glass of water 30 minutes before meals (use a straw to protect your teeth).
✔️ Choose steamed veggies over raw to make digestion easier.
✔️ Cut out sugar, alcohol, seed oils, and processed foods.

And here’s my little rant (which I rarely do but this one’s important):

🚨 The food and drug industries do not care about your health. They care about profits.

Food companies spend billions making processed foods addictive. If you struggle to eliminate them, it’s not your fault—but it is your responsibility to break free.

Harsh truth? Yes. But once you know this, you can start making choices that truly support your health.

5. Strength Training—The Ultimate Anti-Aging Hack

Forget what you think you know about “toning up.”

If you want to lose fat, speed up your metabolism, and age with strength, you must challenge your muscles. And no, this doesn’t mean spending hours in the gym or lifting ridiculously heavy weights.

You need resistance training—whether that’s bodyweight exercises, dumbbells, or resistance bands. Read more about strength training here.

I help my clients integrate strength training safely and effectively in my 6 Pillars of Wellness Coaching Program, so they can finally stop spinning their wheels and start seeing results.

Your Body Is Speaking—Are You Listening?

If you’ve been struggling with weight loss, take it as a sign. Your body isn’t fighting you—it’s trying to tell you something.

The good news? 80% of chronic disease is preventable through lifestyle changes.

This isn’t just about looking good in your jeans. This is about living your second half with strength, energy, and confidence.

If you’re ready to take back control of your health, let’s talk. Click here to book a Discovery Call, and let’s see if we’re a good fit to work together.

Because it’s not too late. And you can feel amazing again. 💪