160 | Lose Weight After The Holidays With Simple Protein Meals

Menopause Makeover⎮Belly Fat, Strength Train, Lose Weight, Hormone Imbalance, Mindset

January 7, 2026 ∙ 13 mins
Episode 9

About

Have you ever thought, "I know what to do… I'm just not doing it"—especially after the holidays?
If you're feeling bloated, tired, off-rhythm, or quietly discouraged, this episode is your gentle way back.

In today's Menopause Makeover Podcast, I'm walking you through how to get back to Trim Healthy without overwhelm, shame, or extremes. No hard resets. No punishment. Just simple, steady rhythms that actually work with midlife hormones.

We'll talk about why your body doesn't respond well to panic or restriction—and why protein foods, plants, and consistency are your real reset buttons. I'll show you how to anchor meals with protein for weight loss, simplify meal planning, and ease back into movement and strength training in a way that feels peaceful and doable.

This is about renewing—not starting over.
It's about safety, rhythm, and trusting that small steps done consistently move belly fat again.

If you've been stuck in the "all or nothing" loop, this episode will help you exhale, refocus, and get back on the train with confidence.

 

Save your Seat for the Beat the Belly Fat Workshop - coming your way January 19th-21st --> https://www.getyourtrimon.com/workshop

 

FULL BLOG + SHOW NOTES

Read the full post:
👉  https://www.getyourtrimon.com/blog/lose-weight-after-holidays-protein-meals

 

💌 BE AN INSIDER

Stay in the know with my weekly newsletter:
👉 https://www.getyourtrimon.com/newsletter

 

💪 WORK WITH ME

Book a FREE discovery call:
👉 https://www.getyourtrimon.com/work-with-kris

Join Midlife Thrive Tribe (monthly membership):
👉 https://www.getyourtrimon.com/group-coaching-open

Enroll in the Midlife Fat Loss Formula (6-month coaching):
👉 https://bit.ly/joinfatlossformula

 

🎧 Listen in now — and if this resonates, come join the conversation inside my Menopause Makeover Facebook group, where we walk this journey together.

 

Affiliate Disclosure: Some links are affiliate links. If you make a purchase, I may earn a small commission—at no extra cost to you. Thank you for supporting the show!

PRODUCTS I LOVE AND USE

Trim Healthy Store: 

👉 https://www.getyourtrimon.com/linkpage

Amazon Shop:
👉 https://www.amazon.com/shop/getyourtrimon-coachingbykris

 

Music by: https://www.purple-planet.com/

Information

Podcast

Menopause Makeover⎮Belly Fat, Strength Train, Lose Weight, Hormone Imbalance, Mindset

Episode

9

Date

January 7, 2026

Length

13 mins
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    If you're on a GLP-1 and nobody told you how to eat on it, this one's for you. We get into it in depth. Andrea Donsky, nutritionist, bestselling author of Nourishing Menopause, 7x published menopause researcher, menopause educator, and co-founder of wearemorphus.com, sits down with nutrition and fitness coach Natalie Bean, who is GLP-1 certified […]

  • Rewind Time: The Breakdown That Made Hello! Magazine's Editor Walk Away – And Reinvent Herself

    Today we're revisiting our episode with author, coach, and former editor of Hello! Magazine, Rosie Nixon. Rosie opened up about the burnout that hit her in midlife – which was only exacerbated by hormonal turbulence in perimenopause – and how this did, in fact, lead to the biggest and best transformation of her life. If you enjoyed […]

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    Melinda French Gates: Inside Her $600 Million Mission for Women's Health

    Melinda French Gates joins Tamsen with a major announcement, a huge new donation toward women’s midlife and menopause care, and she’s making it right here on The Tamsen Show.  Melinda has pledged $2 billion to women and families in her lifetime, and this new commitment expands her women’s health work into menopause for the first […]

  • Why We Struggle With Consistency In Midlife And How To Fix The Struggle | 285

    You know what to do. You have known for a long time. So why does doing it — actually doing it, consistently, week after week — feel so much harder than it used to? This episode is the honest answer to that question. And it is not the answer most of us have been giving […]

  • 72 – ADHD in women: the hidden role of hormones

    Why are so many women only discovering they have ADHD during perimenopause? In this episode, Dr Louise Newson is joined by wellbeing coach, author and host of the ADHD Women’s Wellbeing Podcast, Kate Moryoussef, for an important conversation about ADHD in women and the often overlooked role hormones can play. Kate shares how she was […]

  • Your Summer Reset for More Energy, Fun, & Happiness (Backed by Science)

    This episode will help you hit reset on the rest of your year and make your life feel like yours again. In today’s personal solo episode, Mel will help you pause, reconnect with yourself, and ask you two powerful questions that can change how you experience the rest of the year. Because somehow, the year […]

  • #243 Depleted to Replenished The Mineral Blueprint for Healing & Vitality with Caroline Alan, CEO of Beam Minerals

    What if the missing piece to your energy, gut health, sleep, and resilience… wasn’t another diet or supplement—but minerals? In this deeply honest and eye-opening conversation, I sit down with Caroline Alan—health survivor, mineral educator, and co-founder of BEAM Minerals—to explore how rebuilding your body at the cellular level can change everything. After a high-pressure career in […]

  • Book Club Meets: Tradwives and the manosphere, with Caro Claire Burke

    Natalie Heller is a tradwife influencer online. She’s got the perfect life: a brood of beautiful children and a handsome cowboy husband who eat her homemade bread and jams in their gorgeous red barn. What her millions of followers don’t know is that she’s got a whole army of hidden staff and industrial kitchen appliances […]

  • Thursday Thoughts – How Well Do You Know Yourself?

    On this week's Thursday's Thoughts, Lucy and I are asking the question ‘How well do you know yourself? So many of us spend our lives reacting to what’s happening around us that we lose touch with what we actually need. We discuss what gives us energy, what drains us and the importance of living a […]

  • Foot Health in Menopause: Common Problems & Practical Solutions with Jubilee Thobejane, Podiatrist. S7. Ep14.

    Did you know menopause can affect your feet? From plantar fasciitis and unexpected hard skin to changes in foot shape and structure, hormonal shifts can have a surprisingly significant impact on foot health – and it's something many of us (including me!) have never really thought about. In this episode, I'm joined by registered podiatrist […]

  • The Hidden Shift In Midlife: Hormone Decline, Muscle Loss, and Healthy Aging During Menopause

    The Menopause Mastery Show | The Hidden Shift In Midlife: Hormone Decline, Muscle Loss, and Healthy Aging During Menopause | Episode 281 with Jerry Mixon, MD 🌿Welcome to The Menopause Mastery Show!  🚺Why do women lose muscle during menopause? And, what happens next?  In this episode, Dr. Betty Murray sits down with Dr. Jerry Mixon […]

  • 203 | High Cortisol? 5 Ways to Support Your Body This Summer

    Ever feel like life is moving at 100 miles an hour and your body is paying the price? Between vacations, graduations, appointments, caregiving, work, church activities, and all the responsibilities that come with midlife, many women find themselves stuck in a constant state of stress. And while you may be doing all the “right” things, […]

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    The Hormone Doctor: The Truth About Cortisol, Estrogen and Balancing Your Hormones

    Most of what you’ve heard about hormone balance, perimenopause symptoms, and hormone therapy online is wrong. That misunderstanding is costing women years of unnecessary suffering through puberty, pregnancy, and menopause stages when effective solutions like testosterone for women already exist and can make a real difference. Endocrinologist Dr. Gillian Goddard is joining Tamsen Fadal on […]

  • Nourishing Menopause: Food, Stress, Sleep, Supplements & More with Andrea Donsky, RHN

    There’s a lot of advice out there on how to fix, cure, hack, medicate, and manage menopause. Often, what we really need is nourishment, says this week’s guest Andrea Donsky, RHN, author of Nourishing Menopause: Powerful Nutrition and Lifestyle Strategies to Feel Your Best. Andrea’s 14‑year journey through perimenopause led her to blend naturopathic and […]

  • Morgan Fairchild: Glamour, Grace & Great Stories

    On this week’s episode, we step into the glamorous world of Morgan Fairchild, one of television’s most iconic leading ladies. Morgan is a celebrated actress known for portraying powerful, sophisticated women on hit series including Search for Tomorrow, Dallas, Flamingo Road, Paper Dolls, Falcon Crest, Friends, and Murphy Brown. We explore her remarkable career and […]

  • Women Are Not Small Men: Dr. Stacy Sims on Exercise, Nutrition, and Menopause

    Everything you’ve been told about exercise and nutrition was probably based on male physiology. For women in perimenopause and menopause, that gap is costing us. Stacy talks with Dr. Stacy Sims — exercise physiologist and leading researcher in female-specific science — about why women lose power before muscle, how the gut microbiome shifts in the […]

  • Episode 220 – What are my rights? Working with cancer and menopause

    Do you know your rights to work after a cancer diagnosis and with ongoing menopause symptoms? From navigating time off, to returning to work, to managing menopause symptoms in the workplace, it can feel overwhelming to know what your rights are and what support you should expect. I’m joined by Barbara Wilson, from Working With […]

  • 330 🌿 Find Your True Nature: Ayurveda, Mind-Body Types & Midlife Resilience with Heather Grzych

    In this fascinating episode of The Midlife Makeover Show, Wendy Valentine sits down with Heather Grzych — author, Ayurvedic medicine teacher, past president of the National Ayurvedic Medical Association, and host of the globally ranked Wisdom of the Body podcast. Heather shares how she went from a high-powered corporate career to becoming one of the […]

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    5 Reasons Menopause Feels Harder Than It Did for Our Grandmothers

    Are you wondering why menopause feels harder today than it did for our mothers and grandmothers? In this podcast, I explore 5 important reasons why modern women may experience more intense menopause and perimenopause symptoms. Many women are told that previous generations “just got on with it”, but the reality is that women today are […]

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    GLP-1s, Hormones, and Why You Can't Calorie-Count Your Way Out of Menopause with Dr. Michelle Gordon

    In this episode of unPAUSED, Dr. Mary Claire Haver sits down with Dr. Michelle Gordon, a board certified obesity medicine physician and diplomate of the American College of Lifestyle Medicine, with surgical fellowships from the American College of Surgeons and the American College of Osteopathic Surgeons. Through her practice Thrive Span Medical, she works with […]

  • The Link Between Creatine, Brain Health & Longevity

    This episode is sponsored by Bluesky CBD and AquaTru. Bluesky CBD: Get to sleep faster, experience more restorative sleep and save 30% with code FLIPPING50 at https://www.bluesky-cbd.com/discount/Flipping50. AquaTru – Go to https://AquaTru.com/ now for 20% off (your purifier) using promo code FLIPPING50. AquaTru even comes with a 30-day best-tasting water guarantee. Other Episodes You Might […]

  • Ep. 221 – The New Rules of Women's Health with Meghan Rabbitt

    In this episode of Not Your Mother’s Menopause, Dr. Fiona Lovely welcomes award-winning journalist Meghan Rabbitt, author of The New Rules of Women’s Health. Meghan shares how her own health journey—from dismissing severe symptoms to discovering a uterus full of fibroids—led her to write a comprehensive guide for women. She explains why the old “bikini […]

  • Ep 530: MVP: The Freedom Of No Longer Feeling Controlled By Food with Michelle

    Do you feel like food has too much power over you? In this deeply personal conversation, Michelle shares how years of stress, overwhelm, food rules, and self-criticism kept her stuck in a cycle that felt impossible to break. Like many women in menopause, she believed her struggles were caused by stress and cravings. What she […]

  • 71 – What’s your skin telling you about your hormones?

    So many women notice changes in their skin and hair duringtimes of hormonal change, yet hormones are rarely discussed as part of the conversation. In this episode, Dr Louise Newson is joined by consultantdermatologist Dr Sajjad Rajpar to explore the powerful relationship between hormones, skin health and ageing. Together they discuss why the skin is […]

  • Feeling Off Balance? A 20-Minute Reset for Calm and Clarity

    Have you been feeling a little out of balance lately? In this special episode of Take a Breath, I'm sharing one of the guided breathwork sessions from my REWIRE programme—a course designed to help you gently retrain your nervous system and create a calmer, steadier baseline. Before we begin, I'll walk you through the structure […]

  • 218: Itchy and Bitchy ClinicCrawl – Give the medicine, Respect the worms; Vomiting LungWorms

    (00:00:00) 218: Itchy and Bitchy ClinicCrawl – Give the medicine, Respect the worms; Vomiting LungWorms (00:00:06) Welcome to Itchy and Bitchy (00:00:10) The Itchy and Bitchy Podcast Introduction (00:00:40) Introducing the Hosts and Disclaimer (00:00:52) Clinic Crawl: The Wormy Cat (00:04:58) Dock Itchy Nutrisugical Supplements for Pets (00:05:24) CPR Training for Cardiac Emergencies (00:07:48) Closing […]

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    Shannon Elizabeth: The American Pie Star on Starting Over & Getting Her Power Back

    Shannon Elizabeth was the it girl of the early 2000s… American Pie, Scary Movie, Love Actually, That 70s Show. What we didn’t know was how much Shannon was carrying underneath all of it. In this personal and unfiltered episode, Tamsen sits down with her cousin Shannon Elizabeth, for the first time with a microphone between […]

  • How to Handle Difficult People: 7 Psychological Tricks to Read Anyone, Spot a Liar & Stay in Control

    In today’s episode, a former secret service agent shares exactly how to read body language, handle difficult people, and know when someone is lying. You’ll also learn psychological tricks to spot manipulation, master your emotions, gain respect, and get what you want without being pulled into other people’s drama. Today, Mel is bringing back one […]

  • Mary Berry: "I didn't want to leave the house!" How gardening helped me through grief

    Mary Berry has been married for 60 years and says she and her husband have never had a cross word. Her secret? Do a lap of the garden before saying the thing you might regret. In this chat with Fearne, Mary shares the simple principles that have guided her life: be kind, contribute to community, […]

  • Is the contraceptive pill failing young women?

    While midlife women can be prescribed body-identical hormones on the NHS, their daughters and nieces are being given synthetic hormones that may carry more side effects and risks. Liz unpacks the differences between the two – and what every woman should know about her hormone healthcare, whether she’s weighing up the pill or navigating menopause. […]

  • Diagnosed At 34: Dani Harmer Holds Nothing Back About Early Menopause (Tracy Beaker)

    Can you go through menopause in your 30s? 🤝 Get your own personalised menopause support from Dr Naomi Potter and her team: [https://www.menopausecare.co.uk/what-to-expect-ihih](https://www.menopausecare.co.uk/what-to-expect-ihih) This week, Dr Naomi Potter is joined by actress and national treasure Dani Harmer (best known as Tracy Beaker) for a very honest conversation about early menopause, HRT, exhaustion, brain fog and […]

Menopause Makeover⎮Belly Fat, Strength Train, Lose Weight, Hormone Imbalance, Mindset

Lose Weight Through Hormone Driven Health Strategies. Are you tired of making the best choices, doing all the right things to lose weight, and finding nothing is working anymore? Tired of struggling to get your jeans buttoned? Rocking the Trim Healthy eating plan only to see the digits on the scale go up instead of […]

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