Does HRT cause weight gain – or is that a myth?

Author

Wellbeing Team

24 May, 2026
Does HRT cause weight gain – or is that a myth?

Many women worry that starting HRT will make them put on weight – but is this fear actually backed by science? Liz explores the link between hormones, metabolism and midlife weight changes, and explains why fluctuating oestrogen, poor sleep and stress may be more to blame than HRT itself.

Plus: supportive supplements for coeliac disease, ways to boost a low libido, skincare non-negotiables, tapping into vibrational energy and a deep-dive into NAD+.

Stream the episode below, or download the recording via Apple Podcasts or Spotify.

Will taking HRT make me put on weight?

Fear of weight gain is a common concern for women thinking of trying HRT. But according to growing evidence, HRT itself is unlikely to be the main cause of midlife weight gain. Many of the changes women experience in their 40s and 50s already make weight management more challenging.

Declining oestrogen leads to a loss of muscle mass and shifts in metabolism, explains Liz, which impacts weight and body composition. Add in joint pain, bladder leaks, disrupted sleep, increased demands and crushing fatigue and it becomes much harder to maintain healthy habits around exercise and food choices.

How HRT can help with weight management

While some women may notice temporary bloating as the body adjusts, research does not consistently show that HRT leads to long-term weight gain, Liz points out. ‘It may take a bit of tweaking to get things right, but please don’t be dismissive of HRT because of misinformation,’ she says.

In fact, for some women, replacing declining hormones can support healthier ageing overall. Better sleep, increased energy and improved mood can make it easier to keep up with regular exercise, build muscle and feel more like yourself again.

Hormones also play a role in where we store fat. During perimenopause, lower oestrogen levels can encourage fat to accumulate around the abdomen. Replacing declining hormones can help maintain a healthy body composition.

But as Liz explains, while HRT can support with many symptoms that can lead to weight gain, there are of course lifestyle factors that play a pivotal role in a healthy midlife.

4 ways to support a healthy weight in your 40s and 50s

  • Don’t dismiss HRT because of fear alone – finding the right type and dose may take time. Speak to a menopause-informed GP or specialist to explore what works for you if symptoms are affecting daily life.
  • Support muscle growth and metabolism with strength training and a diet rich in protein and healthy fats.
  • Focus on sleep and stress management for a healthy nervous system. ‘Improving the quality of sleep can keep us at a healthier weight for longer,’ says Liz.
  • Consider supplements such as magnesium, omega-3s and zinc to provide supportive nutrients alongside a balanced diet.

Physical changes in midlife are complex, and HRT is only one piece of the puzzle, says Liz. Understanding what’s really happening in the body can help women make more informed, empowered choices about their hormone health.

Also in this episode:

  • Which skincare ticks the non-negotiable boxes?
  • How to boost a flagging libido
  • What are NAD+ and berberine and should I take them?
  • Supportive supplements (and tests) for coeliac disease
  • Unlocking the wellness and longevity benefits of vibrational energy

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