The Social Media Era and Learned Helplessness: How Influencers Are Turning Perimenopausal Women into Victims

You’ve tried the meal plans. You’ve bought the supplements. You’ve followed the hormone-balancing influencers who promised to “fix” your fatigue, your weight, your cravings, your mood. And still, you feel stuck, like your body is working against you, and no amount of effort ever seems to be enough.

If you’ve found yourself scrolling social media wondering, “What’s wrong with me?”, you’re not alone. But maybe it’s not you that’s broken. Maybe it’s the culture that keeps telling you that you are.

The Trap of Learned Helplessness

Psychologists define learned helplessness as what happens when someone is repeatedly exposed to negative outcomes despite their best efforts. Eventually they stop trying altogether. They internalize the failure. They lose hope. And they begin to believe they are powerless to change their situation.

For perimenopausal women, this pattern can feel all too familiar. You’ve spent years trying to lose weight, eat right, and stay motivated. But with every new “miracle” diet or hormone hack, you’re met with the same outcome: temporary progress followed by disappointment. Over time, you start to believe there must be something wrong with you, because it worked for her, right?

The Hormone Balance Myth

One of the most pervasive narratives in wellness culture right now is the idea that “balancing your hormones” is the key to fixing everything from belly fat to brain fog. And while it’s true that perimenopause comes with natural hormone fluctuations, it’s not true that your body is broken or needs to be rebalanced with restrictive diets and supplements.

Yet social media is saturated with midlife influencers claiming that cutting out carbs, doing specific workouts, or taking the supplements they push will “optimize” your hormones and unlock effortless weight loss. These oversimplified, one-size-fits-all messages ignore the complex physiology of perimenopause and leave women feeling more confused and discouraged.

Here’s the truth: your hormones are meant to fluctuate in this stage of life. There is no magical state of balance to “achieve.” And no smoothie or supplement will reverse aging or override your biology.

Diets in Disguise

Many influencers insist, “It’s not a diet. It’s a lifestyle.” But if it comes with food rules, programs or supplements to buy, it’s still a diet. And it’s still setting you up for failure.

These programs and plans promise freedom, confidence, and control. But when you inevitably can’t stick to their rigid demands, the blame turns inward. You didn’t try hard enough. You weren’t disciplined enough. You don’t want it badly enough.

This cycle of shame keeps women trapped in a loop of trying harder, failing again, and losing even more trust in themselves.

How Influencers Reinforce Victim Thinking

The irony is that many influencers market themselves as “empowering” women. But their content often fuels victim thinking, the belief that you’re powerless without their protocol, their product, or their plan.

You become dependent on someone else to tell you what to eat, how to move, when to rest, what to cut out. You lose the ability to listen to your own body. You lose confidence in your ability to figure it out. You start to believe that you need to be saved, and they just so happen to be selling the solution.

Reclaiming Your Power

Here’s the truth that these influencers doesn’t want you to hear: You are not broken. You don’t need to be fixed. And you don’t have to follow anyone else’s formula to feel better in your body.

There is power in simplicity and consistency. And there is wisdom and strength in tuning out the noise and tuning back in to yourself.

Instead of asking:

• “What diet should I follow?” Ask: “What habits help me feel nourished and energized?”

• “How can I fix my hormones?” Ask: “How can I support myself through this natural transition?”

• “Why can’t I stay motivated?” Ask: “What small step can I take today that aligns with the type of person I want to become?”

Strong, Not Stuck

Perimenopause is not a punishment. It’s a powerful transition. And it deserves more than recycled diet advice and influencer gimmicks.

You don’t need to be “balanced.” You need to be informed with the truth. You need to be supported. You need to be reminded that you’re already strong, even when you feel stuck.

So pause. Unfollow. Reclaim. You don’t need another plan. You need to learn trust yourself again. That’s where real change begins.

Ready to feel confident and in control again?

I’m a Registered Dietitian who specializes in helping women navigate perimenopause with clarity, compassion, and a personalized approach that works in real life. My work is rooted in science, not fads, gimmicks, or fear-based trends. I focus on helping you achieve long-term, sustainable results that fit your lifestyle and support your overall well-being.

If you’re ready to get off the diet roller coaster once and for all and feel strong, capable, and in charge of your health again, let’s talk.

Schedule your free call today and take the first step toward feeling like yourself again, only stronger.