🌸 “Bad Hair Day… or Midlife Hair Loss?”
- jill laws
- Nov 20, 2025
- 5 min read
Hair Loss & Weight Loss in Midlife: Is There a Connection? (And What to Do About It)
If you’re a midlife woman noticing more hair in the shower, a thinner ponytail, or a widening parting…you’re not imagining it. You’re not alone.
And you’re not “just getting older.”
Hair loss during perimenopause and post-menopause is incredibly common — but it’s also incredibly distressing.
Your hair is part of your identity, and when it starts thinning, it can feel like you’re losing something much bigger than strands.
And here’s the part no one talks about:
Hair loss and weight loss are very closely connected — especially for midlife women.
Let’s break down the truth, without BS or fear-mongering.
🌸 Yes — Weight Loss Can Trigger Hair Loss
This shocks most women, because hair loss often shows up weeks or months after the diet started.
Here’s why:
1️⃣ Crash Diets → Nutrient Deficiencies → Shedding
Hair is NOT essential for survival. So when the body feels underfed or deprived, it shuts down non-essential systems first — including hair growth.
Crash dieting or low-calorie eating can cause:
low iron
low protein
low zinc
low B12
low fatty acids
slower regrowth
telogen effluvium (stress-related shedding)
This is why many women say: “My hair started falling out after I dieted.”
It’s not in your head. It’s biology.
2️⃣ Rapid Weight Loss → Cortisol Increase
Fast weight loss is stressful on the body. Cortisol rises, and high cortisol shortens the hair growth cycle.
This causes shedding that can last for weeks.
3️⃣ Low Protein Intake
Hair is made of keratin — a protein. Most midlife women already eat too little protein… and dieting makes it worse.
Low protein =weaker strands, breakage, slow growth, and increased shedding.
4️⃣ Weight Loss Injections (Ozempic / Wegovy / Mounjaro)
These can drastically reduce appetite. Many women on injections struggle to:
eat enough protein
maintain healthy calories
keep nutrient levels stable
This leads to: rapid weight loss + nutrient gaps → shedding It’s now a well-recognised side effect.
🌸 But What If You’re NOT Dieting… and Your Hair Is Still Thinning?
You’re not alone there either — and this absolutely deserves proper explanation.
Here are the most common reasons midlife women experience hair loss without dieting:
1️⃣ Perimenopause Hormone Changes
Declining oestrogen and progesterone affect the hair growth cycle, leading to:
slower growth
more shedding
finer strands
dryness
Your hormones directly control your hair follicles, so any shift (even mild) is noticeable.
2️⃣ Increased Sensitivity to DHT (Female Pattern Hair Loss)
As oestrogen drops, testosterone becomes more dominant. This increases sensitivity to DHT, which shrinks hair follicles.
This leads to:
thinning at the crown
wider parting
reduced density
It’s called Female Pattern Hair Loss and is extremely common in midlife.
3️⃣ Thyroid Changes
Women 40+ are more likely to develop thyroid issues — especially hypothyroidism.
Hair becomes:
dry
brittle
thin
slow-growing
This is often mistaken for “just menopause.”
4️⃣ Low Ferritin, Low B12, or Low Zinc
Even when you’re eating well, your iron stores (ferritin) can be low — especially after years of heavy periods or stress.
Low ferritin = hair shedding + weak regrowth.
Vitamin D, B12, and zinc all play huge roles too.
5️⃣ Chronic Stress or Poor Sleep
Both disrupt hormones and push hair follicles into the shedding phase.
Many women experience a big shed after:
illness
emotional stress
big life changes
poor sleep
overtraining
The shed often happens 2–3 months later, which makes it confusing.
6️⃣ Illness, Infection, or Surgery
Post-viral or post-surgical shedding is extremely common. It’s called telogen effluvium — and it’s temporary.
7️⃣ Medications
Some antidepressants, blood pressure meds, and other prescriptions can contribute to shedding.
🌸 The Combined Impact: Why Midlife Hair Loss Feels So Sudden
For many women, it’s not just one thing — it’s the perfect storm:
hormonal changes
stress
disrupted sleep
low protein
dieting or restrictive eating
thyroid shifts
low ferritin
weight loss attempts
inflammation
Individually, these might not cause major issues. Together? Your hair reacts fast.
This is why so many women feel like they “woke up with thin hair” — in reality, it’s been building slowly underneath the surface.
🌸 What Actually Helps: Real Steps You Can Take
This is what women care about most — and here’s the truth:
You can improve hair growth. You can reduce shedding. You can get your confidence back.
But it takes consistency, nourishment, and supporting your midlife body — not fighting it.
Here’s what genuinely helps:
1️⃣ Eat Enough Protein (Non-Negotiable)
Aim for 25–35g per meal.
Great options: chicken, eggs, Greek yoghurt, tofu, fish, cottage cheese, lean meats, protein shakes.
Protein supports:✔ hair✔ hormones✔ metabolism✔ muscle
(Check out the High Protein Cheat sheet here I use with my clients)
2️⃣ Strength Train 2–3 Times per Week
Yes — lifting weights supports hair health too.
It:
reduces cortisol
stabilises blood sugar
improves circulation
balances hormones
supports metabolism
This is why I preach strength training for everything in midlife.
3️⃣ Stop Crash Dieting & Avoid Extreme Deficits
Rapid weight loss = rapid hair loss. If your body doesn’t feel safe, your hair will be the first thing to go.
Slow, steady, consistent weight loss is the ONLY approach that protects your hair.
4️⃣ Check Key Nutrients
Ask your GP for:
ferritin
B12
vitamin D
thyroid panel
zinc
Low ferritin (iron) is a hidden cause of hair loss for thousands of women.
5️⃣ Keep Stress & Blood Sugar Under Control
Daily simple habits help more than women realise:
walking
early nights
less caffeine
breathwork
strength training
eating regular balanced meals
6️⃣ Eat More Whole Foods
Supports hormone balance and reduces inflammation.
7️⃣ Consider HRT (If Appropriate)
Replacing oestrogen and progesterone can help reduce shedding and support regrowth — especially in women with FPHL.
Always a personal decision, but worth exploring.
8️⃣Be Patient — Hair Grows Slowly
Hair cycles last 3–6 months. The improvements you make now will show in time.
This is normal. It doesn’t mean nothing is working.
🌸 Final Thoughts
If you’re experiencing hair loss in midlife, please know this:
You’re not vain. You’re not failing. You’re not “just ageing. ”And you’re definitely not alone.
Hair loss is often a sign your body needs support — not punishment.
With balanced nutrition, strength training, stress management, and a realistic approach to weight loss, you can improve your hair, your health, and your confidence.
And if you need guidance?
That’s what I help women with every single day.
Check out this Podcast I did with Tina Hollis, a professional hairstylist master colour expert, salon owner as we dive into all things midlife hair! From thinning and hair loss to practical tips for care and maintenance, we’re covering it all. Whether you’re looking for solutions or simply want to understand the changes your hair is going through, this episode is packed with expert advice and relatable insights."
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