Ep. 56 Midlife Weight Loss Hacks: What Actually Works with Dena Pistor

Let’s be honest: midlife weight loss is not the same game it was in our 20s—and no, it’s not just your imagination. In this episode of Insights from the Couch, we sat down with fitness and health expert Dena Pistor, owner of DP Fitness and professor of health and wellness at Rollins College, to talk about what really matters when it comes to weight management during perimenopause and menopause. Whether you're frustrated by stubborn belly fat, confused about diet advice, or wondering about weight-loss medications, this conversation brings clarity, compassion, and science to the table.

Understanding Why Your Body Is Changing

As estrogen levels drop during perimenopause and menopause, fat begins to redistribute—often settling around the midsection. Even women who’ve never stored weight in their belly before are suddenly facing unfamiliar changes.And yes, your genetic set point—your body’s preferred weight range—might shift as you age. Fighting it with extreme diets or overexercising usually backfires. Your body wants to protect you and function optimally, not just look a certain way.

Sustainable Weight Loss Is Slow—and That’s a Good Thing

Dena introduced her 3-3-3 rule: whatever strategy you choose for weight loss, ask yourself if you can realistically sustain it in 3 weeks, 3 months, and 3 years. If not, it’s probably not worth your time.Quick-fix diets might bring fast results, but they often lead to fast rebounds. A slower, more thoughtful approach typically has better long-term outcomes.

Sleep Comes First

Sleep isn’t just rest—it’s a vital part of your weight loss and overall health plan. Poor sleep disrupts your hormones, boosts cortisol, increases cravings, and zaps your energy. If your sleep is off, everything else becomes harder. Prioritize it.

Movement Matters—Even If It's Not a "Workout"

Formal exercise is great, but Dena emphasizes the importance of non-exercise activity—things like walking the dog, doing chores, or taking the stairs. This everyday movement adds up and makes a big difference, especially for women with busy schedules.

Hydration Helps More Than You Think

Drinking enough water supports digestion, regulates appetite, improves skin, and contributes to overall well-being. You don’t need to overdo it, but starting your day with a liter of water can make a big impact.

Let Go of the Scale Obsession

The number on the scale doesn’t tell the whole story. It fluctuates daily, and it’s not always a reflection of your health or progress. If you must weigh yourself, do it once a week—not daily—and consider using clothing fit as an alternative indicator.

Protein Is a Game-Changer

Protein isn’t just for bodybuilders. It helps build muscle, keeps you full, and prevents crashes in energy and metabolism. Dena recommends including 20–30 grams of protein at every meal and snack if possible. Stay ahead of your hunger to make better choices.

Don't Skip Meals

Skipping meals seems like a quick way to cut calories, but it almost always backfires. It leads to blood sugar dips, energy crashes, and overeating later. Consistent meals and snacks help regulate hunger and prevent impulsive choices.

Try a Mediterranean-Style Diet

The Mediterranean diet—rich in vegetables, fish, olive oil, whole grains, and moderate amounts of dairy and wine—is still considered the gold standard. It’s sustainable, satisfying, and focuses on whole, real food over restriction.

Eat for Fuel, Not Just Feelings

One of Dena’s most powerful reframes is this: stop eating selfishly. Not every meal has to be a euphoric experience. Food is fuel. The more we prioritize nourishment over short-term cravings, the more stable and supported we feel in our bodies.That said, there’s still room for pleasure and flexibility. Think 75% of your diet doing something good for your body, and 25% that’s simply enjoyable.

The Role of Weight-Loss Medications

Medications like Zepbound (tirzepatide) can be a helpful tool for some women, especially those who’ve struggled long-term with managing their weight. While Dena was initially skeptical, she’s seen how they’ve positively impacted people’s health, energy, and mood.Her caution: make sure any medication fits into a sustainable lifestyle. It shouldn’t replace the fundamentals—like sleep, movement, and nutrition—but it can complement them. And it’s okay to talk openly about these options. Shame has no place in the conversation.

It's Hard—And That’s Okay

Midlife weight loss is complicated. It’s physical, emotional, and influenced by stress, hormones, and life demands. The to-do list can feel endless: sleep, hydrate, move, eat right, reduce stress—and then repeat.But just because it’s hard doesn’t mean it’s not worth it. As Dena reminds us, it’s not about achieving perfection. It’s about making sustainable, healthy choices one day at a time. Progress, not punishment.

Listen to Ep. 56 Now

👟 Want to take this deeper? Join our upcoming Midlife Masterclass— a 12-week group experience designed to help you reconnect with yourself, your vitality, and your values.