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Midlife weight gain can start long before menopause – but you can take steps early on to help your body weather the hormonal shift

Hormone changes that begin years before menopause can cause gradual muscle loss and increased insulin resistance. Morsa Images/DigitalVision via Getty Images
You’re in your mid-40s, eating healthy and exercising regularly. It’s the same routine that has worked for years.

Yet lately, the number on the scale is creeping up. Clothes fit differently. A bit of belly fat appears, seemingly overnight. You remember your mother’s frustration with the endless dieting, the extra cardio, the talk about “menopause weight.” But you’re still getting your periods. Menopause should be at least half a decade away.

So what’s really going on?

We are a primary care physician with expertise in medical weight management and an endocrinologist and obesity medicine specialist. We hear this story nearly every day. Women doing everything “right” suddenly feel like their bodies are working against them.

And while lifestyle choices still matter, the underlying cause isn’t willpower. It’s physiology.

Most women expect the weight struggle to begin after menopause. But research suggests the real metabolic shift happens years earlier. During the multiyear transition to menopause, women’s bodies begin processing sugar and carbs less efficiently, while their metabolism slows down at rest. That can drive weight gain – especially around the midsection – even if a person’s habits haven’t changed much.

There are physiological processes that begin long before menopause itself, but weight gain around the menopause transition isn’t necessarily inevitable. Recognizing this early window makes it possible to intervene while your body is still adaptable.

The silent shift before menopause

Menopause is officially defined as 12 months without a period. But the body’s hormonal transition, which comes from changes in signaling between the brain and ovaries, begins years earlier during a stage called perimenopause. This phase is when estrogen and progesterone start to fluctuate unpredictably.

Those hormonal shifts ripple through nearly every metabolic system. Estrogen helps regulate fat distribution, muscle repair and insulin sensitivity. When levels swing wildly, the body begins storing fat differently, moving it from the hips and thighs to the abdomen. Muscle protein synthesis also slows down.

The result is gradual muscle loss and increased insulin resistance, even when habits haven’t changed. At the same time, these hormonal changes can disrupt sleep, influence cortisol levels and alter appetite.

Just as those physiological changes are revving up, intensive caregiving and other demands are often increasing too, leaving less time for exercise, sleep and other basic self-care.

What’s most striking isn’t the number on the scale, but rather the change in body composition. Even if weight stays the same, women often lose muscle and gain belly fat. This deeper fat surrounds vital organs and is linked to inflammation and a higher risk of type 2 diabetes, heart disease, liver disease and sleep disorders.

Why perimenopause is the real turning point

A study called the Study of Women’s Health Across the Nation has been tracking women of different backgrounds in many parts of the U.S. since 1994 to investigate the physiological changes that occur throughout a woman’s midlife years. One of its key findings was that fat mass begins increasing and lean muscle declines during perimenopause, long before periods stop.

A group of women doing kettlebell swings during class in gym
The 30s and 40s can be an opportunity to build metabolic resilience. Thomas Barwick/DigitalVision via Getty Images

Once this accelerated redistribution plateaus during menopause, reversal becomes much harder, though not impossible.

That’s why perimenopause should be viewed as a window of metabolic opportunity. The body is still adaptable; it’s responsive to strength training, high-quality nutrition and better sleep routines. With the right strategies, women can offset these hormonal effects and set themselves up for a healthier transition through menopause and beyond.

Unfortunately, most health care approaches to the menopause transition are reactive. Symptoms like hot flashes or sleep issues are addressed only after they appear. Rarely are women told that metabolic risk reduction starts years earlier, during this hidden but critical phase of life.

What most women haven’t been told

The usual advice of “eat less, move more” misses the point for women in their 40s. It oversimplifies biology and ignores hormonal context.

For example, for exercise, cardio alone is insufficient for weight management and optimal metabolic health. Strength training, which is too often overlooked, becomes essential to preserve lean muscle and maintain insulin sensitivity. Adequate protein intake supports these changes as well.

Sleep and stress regulation are equally vital. Estrogen fluctuations can disrupt cortisol rhythms, leading to cravings, fatigue and nighttime awakenings. Prioritizing sleep-hygiene practices such as limiting screen time before bed, getting morning sunlight, avoiding late-night eating and exercising earlier in the day helps regulate these hormonal rhythms.

Understanding why these habits matter gives important context for strategizing sustainable modifications that fit each person’s lifestyle.

How women can take action early

The decades of one’s 30s and 40s don’t need to be a countdown to decline, but instead, an opportunity to build metabolic resilience. With awareness, evidence-based strategies and proactive care, women can navigate perimenopause and the menopause transition with confidence and strength. Here are a few strategies to start with:

Lift weights. Aim for two to three sessions of resistance or strength training per week to preserve muscle and boost metabolism. Work on progressive overload, which refers to the gradual increase in stress placed on your muscles.

Prioritize protein. Include adequate protein in every meal to support muscle, increase satiety and stabilize blood sugar. There is a growing body of evidence indicating a need for a higher protein requirement than the current Recommended Dietary Allowance guidelines. Aim for 0.55 to 0.73 grams of protein per pound (1.2 to 1.6 grams of protein per kilogram) of body weight daily to reduce the risk of age-related muscle loss.

Sleep smarter. Sleep hygiene and stress management help regulate cortisol and appetite hormones. Aim for between seven and eight hours of quality sleep each night.

Ask different questions. During annual checkups, talk to your clinician about body composition and metabolic health, not just weight. And preemptively discuss the risks and benefits of menopause hormone therapy.

Your metabolism isn’t broken; it’s adapting to a new stage of your life. And once you understand that, you can work with your body, not against it.The Conversation

Vinaya Gogineni, Obesity Medicine Fellow, Vanderbilt University and Anna Barton Bradley, Assistant Professor of Medicine, Vanderbilt University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Written by: Vinaya Gogineni, Vanderbilt University and Anna Barton Bradley, Vanderbilt University
Published: 04 January 2026

Space News: What’s up for January 2026

Jupiter is at its biggest and brightest, the Moon and Saturn share the sky, and the Beehive Cluster makes an appearance — that’s what’s up this January.

On Jan. 10, Jupiter will be at its most brilliant of the entire year. On this night, Jupiter will be at what’s called “opposition,” meaning Earth will be directly between Jupiter and the Sun. In this alignment, Jupiter will appear bigger and brighter in the night sky than it will all year. Talk about starting off the new year bright!

To see Jupiter at its best this year, look to the east and all evening long you’ll be able to see the planet in the constellation Gemini. It will be one of the brightest objects in the night sky — only the Moon and Venus will be brighter.

Moon and Saturn conjunction

Saturn and the Moon will share the sky on Jan. 23 as part of a conjunction. 

A conjunction happens when objects in the night sky look close together even though they’re actually far apart. 

To spot the pair, look to the west and you’ll see Saturn just below the Moon, sparkling in the night sky.

The Beehive Cluster

The Beehive Cluster will be visible in the night sky throughout January. 

The Beehive Cluster, more formally known as Messier 44 (or M44), is made of at least 1,000 stars. It’s an open star cluster, meaning it’s a loosely bound group of stars. 

There are thousands of open star clusters like the Beehive in the Milky Way galaxy.

To see the Beehive Cluster, look to the eastern night sky just after sunset and before midnight throughout the month. Especially great nights to spot the cluster are around the middle of January, when the cluster isn’t too high or too low in the sky. With dark skies, you might be able to spot the Beehive with just your eyes, but binoculars or a small telescope will help.

You can stay up to date on all of NASA’s missions exploring the solar system and beyond at science.nasa.gov.

Chelsea Gohd works for NASA’s Jet Propulsion Laboratory.

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Written by: Chelsea Gohd
Published: 04 January 2026

Bomb squad called in for Friday incident involving suspicious device

LAKE COUNTY, Calif. — Law enforcement spent much of Friday responding to a potential explosive device in Clearlake Oaks.

The Lake County Sheriff’s Office said that at 9:20 a.m. Friday, a community member reported a suspicious device at a business in the 13000 block of E. Highway 20, between Hoover Street and Keys Boulevard.

Sheriff’s deputies responded and secured the area while the situation was evaluated, the agency said.

As a precaution, the Lake County Sheriff’s Office said assistance was requested from the Napa County Sheriff’s Office Bomb Squad.

After assessment, officials said the bomb squad conducted a planned and controlled destruction of the device. 

Ahead of the destruction, area residents were warned that they might hear a loud noise similar to a shotgun blast as part of the process.

The operation was completed without incident, and the area was cleared and reopened to the public.

“This is an ongoing investigation, and no additional information is available at this time,” the sheriff’s office said Friday, after the incident.

“We thank the Napa County Sheriff’s Office Bomb Squad for their support and appreciate the community’s vigilance and cooperation while deputies worked to safely resolve the situation,” the Lake County Sheriff’s Office said.

Details
Written by: Lake County News Reports
Published: 03 January 2026

Rural high school students are more likely than city kids to get their diplomas, but they remain less likely to go to college

A high school junior looks over a farm where he works in Perry, N.Y., in March 2025. Lauren Petracca/Associated Press

Many high school seniors are currently in the midst of the college application process or are already waiting to hear back from their selected schools.

For high school students in rural parts of the United States, the frantic pace of the college application process can look a bit different. For starters, some of these rural students might not have large numbers of elite universities and colleges coming to admissions fairs in their areas. They might not have all of the required high school courses to attend some of these schools, either, according to Sheneka Williams, a scholar of educational leadership and rural education who graduated from a small, rural high school in Alabama.

Amy Lieberman, the education editor at The Conversation U.S., spoke with Williams to understand the particular experiences of rural students – and what, exactly, coming from a rural background can mean as students think about college.

How are rural high school students’ experiences unique?

Nationally, nearly 10 million students – or 1 in 5 public school students in the U.S. – attended rural schools in the fall of 2022.

Research suggests that rural students finish or complete high school at a higher rate than urban students.

While approximately 90% of rural high school students graduated in 2020, 82% of urban high school students got their diplomas that year.

But rural students’ college entrance rate is lower than that of urban and suburban students.

Within four years of graduating high school, 71% of rural students attended college, compared to 73% of suburban and 71% of city students who also went to college, according to 2023 findings by the National Center for Education Statistics.

Why are rural students finishing high school at a higher rate than their suburban and urban peers but attending college at a lower rate?

First, we know that some colleges are not really recruiting students in rural areas. If these universities don’t know you exist, and if your parents haven’t gone to college and don’t know how the admission system works, you might not have help as you move closer to attending college. Some rural schools also do not have college counselors.

There are other reasons why some rural high school graduates are not going to college, I have personally seen. Some students are apprehensive about leaving home. They have close-knit families and communities, and they might be wondering where they fit in at a school in a large place that is much bigger than where they grew up.

A group of young people wear red shirts and hold musical instruments, including trumpets, as they walk in the street on a blue-sky day.
Students in the West Bolivar High School marching band take part in the McEvans School homecoming parade in Shaw, Miss., in September 2022. Rory Doyle for The Washington Post via Getty Images

Do any of these scenarios describe your own educational journey?

I grew up in a small town in Alabama and was different from some of the other Black students, since I came from a family of educators who had gone to college for two generations.

But when I did go to college, I went to a campus that was two times the size of my hometown, which has a population of just 12,000. It takes a confident student, as well as encouragement from parents or mentors, to believe that you can go to school away from home.

We had some college fairs in high school, but the visiting colleges were state universities and regional schools. You did not have selective schools coming to recruit.

Students today can learn about schools online, but there is still the issue that universities are not, on their own, connecting enough with rural students.

Do rural students fit into universities’ diversity goals?

Only recently have people begun to think and talk more about what rural really means. Some people use the U.S. Census Bureau’s definition of rural, which is “all population, housing, and territory not included within an urban area.”

But that’s a somewhat surface definition. It’s hard for some scholars to agree on what counts as rural, including me. It feels like something you have to experience and know, and that is hard to define. Part of the issue is that rural has been defined by what urban is not, and that makes it seem it doesn’t deserve its own definition.

Universities are beginning to think about these rural students more and the particular challenges they experience in school. That includes not necessarily having stable access to high-speed internet, which approximately 22.3% of Americans in rural areas and 27.7% of Americans in tribal areas don’t have, compared to only 1.5% of Americans in urban areas.

Another issue is that even for rural students who want to go to college, they might not have the right qualifications, such as certain courses they have completed.

I am currently involved in research with sociologists Barbara Schneider and education scholars Joe Krajcik and Clausell Mathis about how some rural high schools in Alabama and Mississippi aren’t able to teach physics or chemistry. Physics and chemistry are both gateway courses to college, and if you want to be an engineer or STEM major, you have to complete these courses in order to have a shot at certain colleges.

Rural high schools tend to have a lack of resources, in terms of both budget and their staffing. Schools not being able to find teachers who are qualified or certified in certain subject areas, such as science courses, is a nationwide problem. But this issue is tougher in smaller, rural towns.

Schools will say they don’t have students interested in those subjects. But the states also aren’t requiring that these classes are offered.

This lack of science course offerings can create a whole block of students who are not going to college. And if we are talking about the South, in particular, and states that have a high population of Black students in rural areas, we are talking about a whole swath of students who don’t have this education and would find it a struggle to get into larger, splashier schools that are not near home.

A scoreboard and old-looking building are seen in a brown field.
High school students in rural areas might not have access to the same classes or technology that peers in suburban and urban areas do. iStock/Getty Images Plus

What do you think are some of the solutions to these challenges?

There are many local efforts to offer tutoring and things of that nature for rural high school students. Some of those efforts have been blunted because schools are funded by property taxes, and some of them just don’t have the revenue to pay for these add-ons without federal support.

I think colleges need to do a better job of recruiting students at rural high schools. I also think that once these students make it to college, it would help if there were support or affinity groups.

Some colleges have not thought enough about rural students. I think the narrative around rural students and college needs to shift – these students may want to go to college, but nobody is looking for them. When you live in small, geographically isolated places, sometimes you only know what you see.The Conversation

Sheneka Williams, Professor of Educational Administration, Michigan State University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Written by: Sheneka Williams, Michigan State University
Published: 03 January 2026
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Public Safety

  • Lakeport Police logs: Saturday, Jan. 10

  • Lakeport Police logs: Friday, Jan. 9

  • Lakeport Police logs: Thursday, Jan. 8

Community

  • Wine & Beer makers, vendors sought for Symphony Winefest 2026

  • Golden State Water provides donation to support homeless community in Clearlake

  • Valentine See's Candies sales benefit community needs

Community & Business

  • Two Lake County Mediacom employees earn company’s top service awards

  • California ranks 24th in America’s Health Rankings Annual Report from United Health Foundation

  • Woodland Community College receives maximum eight-year reaffirmation of accreditation from ACCJC

  • Healthy blood donors especially vital during active flu season

  • SNHU announces Fall 2025 President's List

  • Sherick named to the Dean's List at Bob Jones University

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