What Is Menobelly & How Do I Deal? Expert Insights From Devon Peart

Menobelly—the midlife shift that sneaks up on many women during peri-menopause—deserves more than shrugging shoulders and quick fixes. Devon Peart, a Registered Dietitian, nutrition coach, and lead of the Nutrigenomics program at Cleveland Clinic Canada, brings a clear, science-forward take on why fat redistributes to the midsection and what actually helps. In this Q&A Devon breaks down the hormonal drivers (and why hormone therapy isn’t a one-size-fits-all), plus everyday tactics—strength training, protein, meal timing and glucose control—you can start using now to feel stronger and more in control. —Noa Nichol

Can you explain what “menobelly” is and how it differs from ordinary weight gain or changes people experience at other life stages?

Menobelly is an unofficial term for the fat around the middle at midlife, associated with menopause.
There are specific drivers of this weight that are unique to the menopause transition and create a kind of perfect storm.

Loss of lean tissue, including muscle, is a part of the aging process. When we have less muscle, our metabolism is a little slower (muscle is more metabolically active), and so it doesn’t take as many calories to sustain us, and we gain weight more easily. As we get older, women tend to be less active, which exacerbates muscle loss and weight gain.

A key difference compared to weight gain at other times in our lives is that the fat of menobelly is typically abdominal (subcutaneous, just under the skin) and visceral (deeper fat that surrounds the organs).

Why does that matter? Because visceral fat has real health implications. Extra weight in general can exacerbate joint issues and arthritis, but visceral fat also reduces insulin sensitivity and raises the risk of type 2 diabetes, heart disease, and high blood pressure. And visceral fat is stubborn fat: after menopause, we are less likely to reduce visceral fat even when we lose weight.

What are the main hormonal drivers behind midlife fat redistribution — especially the shift toward abdominal fat — and how does estrogen decline factor in?

Before perimenopause, the hormone estrogen helps direct fat to the hips and thighs. When estrogen starts to drop during perimenopause, that signal weakens, and fat begins to deposit more around the abdomen.

Lower estrogen levels also make it more likely that free fatty acids will be stored rather than recruited for energy. Reduced hormone production (estrogen and progesterone) and other hormone changes in perimenopause lead to weaker muscles and less muscle tone, especially in the midsection. This muscle is often replaced by fatty tissue.

Many people ask whether hormone replacement therapy (HRT) can “fix” menobelly. What does the evidence say, and when might HRT be part of the solution?

Hormone therapy can’t “fix” menobelly. There’s no evidence that hormone therapy leads to weight loss. However, hormone therapy can lessen or alleviate symptoms associated with menopause that may indirectly help with weight loss — such as improving sleep and mood, which can increase energy and motivation to eat well and exercise.

How much of menobelly is driven by biology versus lifestyle (diet, movement, sleep, stress)? Which lifestyle factors have the biggest impact?

Weight gain at midlife is more driven by age and sedentary lifestyle than by biology, but where the fat goes — to the middle — is hormone driven. Movement, specifically strength training, has the most significant impact. A nutrient-rich diet that includes sufficient protein to build muscle is key. Exercise and nutrition are intertwined.

Strength training is often recommended — can you give readers a practical weekly blueprint (frequency, types of exercises, rep ranges) to combat abdominal fat and preserve muscle?

The best exercise is the one you’ll do. Ideally, strength training should include large compound exercises.
You can benefit from training twice a week — aim for 3–4 sets of 8–12 reps using a weight that makes the last few reps challenging. Remember: you can’t spot reduce fat, but core strengthening can help your abdomen appear leaner.

From a nutrition standpoint, what specific strategies help with glucose control and body composition during peri- and post-menopause (e.g., protein targets, meal timing, carbs)?

The biggest mistake women make is thinking they have to “cut out carbs.” Fibre-rich carbs are important for energy, gut health, and satiety. Pair protein and fibre at every meal to stabilize blood sugars. Aim for at least 1.6 grams of protein per kilogram of ideal body weight to maintain or build muscle.

Where do supplements (e.g., omega-3s, vitamin D, magnesium, probiotic strains) or targeted nutraceuticals fit in? Any you recommend or warn against?

Food first — but supplements can help depending on individual goals.

• Vitamin D: Especially for Canadians in winter.
• Creatine: For regular exercisers; possible brain health benefits.
• Magnesium: Helps with sleep, cramps, and mood.
• Probiotics: Helpful for gut issues if diet isn’t balanced.

Calcium may be necessary if dairy is limited; omega-3s if oily fish intake is low.

Be cautious — supplements aren’t well regulated, and more isn’t better. Always check for interactions and consult a healthcare provider.

As lead of a nutrigenomics program, how can genetic testing inform personalized strategies for someone struggling with menobelly — and what are realistic takeaways from those tests?

Nutrigenomics studies how genes interact with nutrients. Genetic testing can reveal how your body responds to different foods, helping you tailor your diet to reduce chronic disease risk and optimize fat loss.

Many readers worry about body image and feeling “out of control.” What mindset or behaviour-change tips do you offer so women can set realistic expectations and feel empowered?

Perimenopause is temporary — you will feel like yourself again.

Our Menopause program takes a holistic approach, integrating nutrition, exercise, stress management, hormone therapy, and mental health support.

Remember:

• Our bodies change, and that’s okay.
• Focus on what you can control: sleep, movement, social connection, nourishing food, and stress management.
  Post-menopause can be an empowering time — women often feel more confident, creative, and free.

What are the top three actionable steps someone can start this week to reduce menobelly and improve metabolic health — and how soon might they notice changes?

1. Add muscle — strength training at least twice a week supports metabolism, bone density, and immunity.
2. Prioritize protein — include protein-rich foods with every meal and snack.
3. Work on sleep hygiene — good sleep supports hormones, recovery, and energy.

Change takes time — think months, not days. Celebrate non-scale victories: more energy, better sleep, strength gains, and improved mood.