January reset: How berberine can help with menopause weight gain

January is often a time for reflection and reset,  a chance to support your body with routines that feel sustainable rather than restrictive.

For women in perimenopause and menopause, weight gain and changes in body composition can feel particularly frustrating. Even when diet and exercise habits remain consistent, shifting hormone levels can influence appetite regulation, blood sugar control and metabolic function.

In this article, we explore why menopause weight gain happens, how berberine may support metabolic health, and why combining metabolic and gut support can be a smarter long-term January health strategy.

Why metabolism changes during menopause

Declining oestrogen levels during perimenopause affect how the body stores fat, responds to insulin and regulates energy. Many women notice increased abdominal fat, stronger cravings and more pronounced energy dips.

Rather than focusing on calorie restriction, evidence suggests that supporting blood sugar balance, metabolic pathways and digestive health may be more effective — especially in midlife.

For further reading, see the British Menopause Society guidance on nutrition and weight gain.

Berberine: nature’s metabolism ally

Berberine is a plant compound with a long history of use in traditional medicine and growing scientific interest in metabolic health. Modern research suggests berberine may:

• Support healthy blood sugar levels already within the normal range
• Improve insulin sensitivity
• Support lipid metabolism, including triglyceride levels
• Activate AMP-activated protein kinase (AMPK), often described as the body’s “metabolic switch”

AMPK is also activated by exercise and fasting. When switched on, it encourages cells to move away from energy storage and towards energy use — supporting glucose uptake, fat metabolism and mitochondrial function.

These mechanisms help explain why berberine is of particular interest during perimenopause and menopause, when metabolic efficiency often declines.

Why we created Better Metabolism

At The Better Menopause, we know that midlife metabolic shifts aren’t just about weight. They’re about energy, blood sugar stability, cravings, inflammation and long-term metabolic resilience.

That’s why Better Metabolism was formulated by leading women's health doctor, Dr. Shahzadi Harper as a multi-ingredient blend, rather than relying on berberine alone.

Key ingredients in Better Metabolism

Berberine
The hero ingredient, selected for its ability to support glucose control, insulin sensitivity and AMPK activation — all central to metabolic health during menopause.

Cinnamon extract
Cinnamon has been shown to support insulin signalling and may help reduce post-meal blood sugar spikes. This makes it a valuable addition for appetite regulation and energy stability throughout the day.

Chromium
Chromium contributes to the maintenance of normal blood glucose levels and macronutrient metabolism. It also plays a role in glucose transport and may help curb sugar cravings — a common challenge during perimenopause.

Myo-inositol
Myo-inositol supports insulin function and metabolic signalling and has been studied extensively in hormone-related metabolic conditions. Its inclusion helps support overall metabolic balance during hormonal transition.

Together, these ingredients work synergistically to support blood sugar balance, appetite awareness and metabolic function — without harsh stimulants or prescription interventions.

What about gut health?

Metabolism doesn’t operate in isolation. The gut microbiome plays a key role in inflammation, nutrient absorption and hormone regulation — including the estrobolome, the group of gut bacteria involved in oestrogen metabolism.

Interestingly, berberine doesn’t only support metabolic pathways. Due to its natural antimicrobial properties, it has also been used in functional medicine approaches to gut imbalances such as SIBO.

Emerging research suggests berberine may even support beneficial bacteria linked to metabolic health, including Akkermansia muciniphila, which is associated with improved gut barrier integrity and metabolic function.

Better Gut: supporting the gut–hormone connection

To support digestive and hormonal balance alongside metabolic health, we recommend pairing Better Metabolism with our award-winning probiotic Better Gut.

Better Gut is a targeted probiotic formula containing clinically studied bacterial strains, designed to support microbiome balance, gut lining integrity and the gut–hormone connection during perimenopause and beyond.

Many women notice improvements in bloating, digestion and overall comfort when gut support is included alongside metabolic support.

Why the Body Bundle works as a January strategy

Because metabolism and gut health are so closely linked, supporting both together can be more effective than addressing either in isolation.

The Body Bundle combines Better Metabolism and Better Gut into one simple daily routine — ideal for a January reset focused on long-term consistency rather than quick fixes.

Together, they support energy, digestion, blood sugar balance and metabolic resilience during midlife.

Final thoughts: a smarter long-term approach

There’s no single solution to menopause weight gain — but supporting metabolism and gut health with targeted support for how your bidy works now, can make a meaningful difference.

Better Metabolism offers a researched, well-rounded approach for women in perimenopause and menopause who want to feel more balanced, energised and in control, without extreme dieting or invasive pharmaceutical intervention.

For those looking to take a more holistic approach, combining it with Better Gut — or choosing the Body Bundle — can help support both metabolic and digestive health as part of a sustainable reset not just for January but for the whole year through.

References

British Menopause Society – Nutrition and Weight Gain (PDF). Accessed 2025.
https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf

Guo J, et al. The Effect of Berberine on Metabolic Profiles in Type 2 Diabetes (Systematic review). Accessed 2025.
https://pubmed.ncbi.nlm.nih.gov/34956436/

Asbaghi O, et al. Meta-analysis on obesity indices (body weight, BMI, waist circumference). Accessed 2025.
https://pubmed.ncbi.nlm.nih.gov/32690176/

Lee YS, et al. Berberine activates AMP-activated protein kinase (Diabetes journal). Accessed 2025.
https://diabetesjournals.org/diabetes/article/55/8/2256/12348/Berberine-a-Natural-Plant-Product-Activates-AMP

NHS – Menopause: causes, symptoms and management. Accessed 2025.
https://www.nhs.uk/conditions/menopause/