Lose the
Menopause Weight
Reclaim Your Energy
Live a Joy-Filled Life
Do you ever catch yourself saying…
I just don’t feel like myself!
You look in the mirror and say “ WTF! happened?”
After taking care of everyone else for years, all of a sudden you find yourself with stubborn menopausal weight around your belly, no energy to do what you want to do, and you’re rapidly losing confidence.
You’re not alone.
With so much conflicting information out there, it’s no wonder so many women are confused and frustrated while trying to find a solution.
Do Any of These Sound Familiar?
Feeling Uncomfortable in Your Skin
You know that feeling when you look in the mirror and it’s just not “you” anymore? You just want to feel like yourself again.
Exhaustion That Controls Your Life
You’re tired of canceling plans and wasting weekends because you’re too drained to enjoy them. You want to reclaim your energy and vitality.
Sleepless Nights and Frustration
Lying in bed, frustrated and knowing you’ll be drained the next day, is all too familiar. You deserve restful nights and productive days.
Time Constraints and Convenience Eating
Juggling life’s demands leaves you with little energy to prepare healthy meals. You want to break free from convenience options and make better choices.
It’s time to reclaim your confidence, energy, and joy.
Join us on a journey of transformation and empowerment.
3 offers to meet you where you are…
Meal Planning Mastery Workshop
It’s time to take control of your nutrition and your sanity. Join the Meal Planning Mastery Workshop and learn at your own pace.
Menopause Nutrition Mastery
This transformational course is designed exclusively for women like you, who are ready to lose the menopausal weight (without the gimmicks!).
Menopause Roadmap Group Coaching Program
This 6-month holistic program helps menopausal women eat better, move more, stress less, and finally get some sleep so you can feel like yourself again!
My experience was above and beyond what I thought I would get. I thought we would talk out a plan of action and accountability and that was it. Someone to give me a push … and it was BUT there was also mindset shift, connection, and personal healing! #yesfreakingplease
What are you craving?
Get my Healthy Snack Guide
This has been my most requested resource and I hope it is as helpful to you as it has been for others.
Kami Schaal RN BSN NC-BC CMCS
If you’re a midlife woman struggling with weight gain and low energy, there’s hope.
Meet Your Coach
Hello, I’m Kami Schaal, and I’m thrilled to welcome you here. As a registered nurse with over 25 years of experience and a special needs mom, I understand the immense importance of a woman’s health and well-being. We are the center of our families and communities, the ones who carry the world on our shoulders. From managing schedules to creating to-do lists, preparing meals, and cleaning up life’s messes, we play countless roles in our families and careers.
But in the middle of it all, we often forget to care for ourselves. Sometimes for decades.
My own health journey led me through various diet and exercise plans, each with temporary results and relentless cycles of monitoring every bite of food I put in my mouth. It was exhausting and unsustainable! When I realized inflammation and hormone fluctuations were the root issue everything changed. Creating a lifestyle that focused on hormone health and inflammation transformed not only my nutrition, but also how I moved my body, slept, and managed stress.
I’m here to guide you toward a life where you not only shed unwanted weight but also discover a newfound sense of balance, energy, and joy. My holistic approach focuses on YOU and your unique needs. No cookie-cutter diet and exercise plan here!
Free Hormone Health Strategy Call
Kickstart your transformation with a free Hormone Health Strategy Call. This consultation is your opportunity to connect with me to discuss your unique needs and discover if my course and coaching align with your goals.
Let’s work together and create a plan that works for you, without sacrificing your relationships or responsibilities and without feeling guilty while you are taking care of yourself…
Join us on Facebook
Join our Perimenopause & Beyond Community on FB!
We help women at midlife to meet their health, nutrition, weight loss, and exercise goals without feeling guilty or that they are letting someone down by focusing on themselves.
This group is for you if you:
- Don’t want to feel frustrated with your body all of the time
- Wish you understood your menopausal body better
- Don’t know where to start or are confused by all the information online
- Want to find simple ways to take care of yourself well
- Don’t want to sacrifice your responsibilities and commitments to get healthy
- Have a hard time creating healthy routines and sticking to them
Things I thought were wrong with me…that were actually perimenopause.
Some weird sh*t can happen during this stage of life.
We expect the hot flashes.�The night sweats.�The period changes.
But nobody prepares you for the random stuff.
🦷Your teeth.�🦵🏼Your joints.�💇🏻♀️Your hair.�🤐Your vagina.�🧠Your brain suddenly forgetting basic words.
Like…WHAT is happening?!
You start thinking something is seriously wrong with you.
Then you realize…
Welcome to perimenopause.
Nobody warned us about this part.
So consider this your warning ⚠️ and your permission to talk about the weird stuff.
Because I guarantee your friends are experiencing it too.
👉 Follow for tips that make perimenopause & menopause make sense.
Menopause doesn’t have to feel confusing.
Follow for simple, science-based tips to help you lose weight, feel better, and take care of your midlife body. 💪
Fiber 🥳
Most midlife women (heck, most Americans!) aren’t getting nearly enough of it.
And it matters more than you think.
Fiber helps:
Balance blood sugar�Support gut health�Reduce inflammation�Keep you fuller longer
Which means better energy, fewer cravings, and a body that actually feels supported.
But hitting the recommended amount every day can feel…complicated.
So I made it simple.
I created a free guide, Fiber Made Easy, that shows you how to meet the recommended daily intake without overthinking it.
Easy swaps.�Simple food ideas.�Doable in your real life.
Comment EASY and I’ll send it to you.
Here’s what’s happening 👇🏼👇🏼👇🏼
Hormone shifts increase inflammation.
Your body becomes more sensitive to blood sugar swings.
Muscle naturally declines as a part of aging, which in turn affects your bones.
And your stress response (no longer buffered by hormones) gets heightened, which makes your body hold on to weight even harder.
So if you’re attacking weight loss with “eat less and exercise more”…
You’re missing the real drivers.
Weight loss in menopause has to address the whole system:
Lower inflammation
Stable blood sugar
Protecting muscle
Managing stress
If you only focus on calories…
You’re solving the wrong problem.
👉 Follow for tips that make perimenopause & menopause make sense.
Eating less and moving more can stress an already stressed-out system.
If you aren’t sleeping well�If your schedule is packed�If you barely have time to make yourself a nourishing meal
The last thing your body is going to do…is let go of weight.
No matter how much you restrict.�No matter how hard you push yourself.
Your body’s job is survival.
And it’s remarkably good at adapting to protect a system that feels overwhelmed.
You’re not doing it wrong.�You’re just using a strategy designed for a 25-year-old body.
Your body isn’t asking you to beat it up.
It’s asking you to finally take care of it.
So you can move your body without injuring yourself.�So you can sleep and actually feel rested.�So you can start taking care of yourself — not just everyone else.
Taking care of a midlife body looks different.
It looks like:
Eating to fuel your body and reduce inflammation�Moving to build and protect muscle and bone�Sleeping as a tool for recovery�Managing stress so it doesn’t manage you
What actually helps:
Protein�Strength training�Blood sugar stability�Sleep
There is nothing wrong with your body.
It just needs a different strategy now.
👉 Follow for tips that make perimenopause & menopause make sense.
“How does menopause affect weight loss?” ⬇️
Let’s answer the question directly, shall we?
Menopause increases inflammation.
Estrogen & progesterone shifts make your body more sensitive to:
• Stress
• Poor sleep
• Blood sugar swings
• Overdoing cardio
• Under-eating protein
So when you’re “doing everything right” and the scale won’t move…
it’s not a willpower problem.
It’s a physiology problem.
If you only focus on calories and workouts, you miss the real lever that can change everything.
Weight loss in perimenopause and menopause is about lowering inflammation across your whole lifestyle:
* Protein + fiber
* Strength training
* Cardio
* Sleep
* Boundaries
* Rest & Recovery
This is why random resets and quick fixes keep failing.
Your body isn’t stubborn.
It’s inflamed.
Address the system.
Then the weight responds. 💗
💪 If you want more clarity on what your body needs to lose weight in menopause, follow @kamirn_menopausecoach for more!!
It makes sense that you’re frustrated.
You’ve been told menopause weight loss should be simple.
Eat less. Move more.
Follow this plan. Try this reset.
So when the scale doesn’t move in a straight line…it feels like you’re doing something wrong.
But midlife bodies don’t respond like they did at 25.
Hormones shift.
Inflammation fluctuates.
Sleep changes everything.
Progress often looks messy before it looks obvious.
And that doesn’t mean it’s not working.
Inside Menopause Roadmap, we focus on the long game: building strength, supporting hormones, lowering inflammation, and creating habits you can actually live with.
No extremes.
No starting over every Monday.
If you’re ready for a better, more realistic approach…
👉 Join the spring waitlist through the link in my bio.
You don’t need another quick fix. You need a plan that fits your life.
If you’re frustrated in your closet lately…I get it.
Most women immediately think,
“I need to eat less.”
But in perimenopause and menopause, tight jeans are often about:
💪🏼Loss of muscle
🙁Inflammation
😖Stress
🛏️Sleep
🎢Hormonal shifts
Not just “too many calories.”
Before you restrict again, try this for 2–3 weeks:
✔️ Prioritize protein at every meal
✔️ Lift weights (even light ones) consistently 2-3 days a week
That combination alone can change how your clothes fit — without extreme dieting.
You don’t need another reset.
You need a strategy that works with your midlife body.
And yes! Your jeans can fit again.
But more importantly?
You can feel strong in them.
👉 Follow for tips that make perimenopause & menopause make sense.
If your weight loss doesn’t look like a straight line, good. 👇
That means you’re normal.
Midlife bodies fluctuate.
Hormones shift.
Inflammation rises and falls.
Zoom out.
Track trends.
Stay.
