“I eat healthy… So why do I still feel off?”

In perimenopause and beyond, nutrition plays a vital new role. As hormones shift, so do your body’s needs — for energy, bone protection, muscle preservation, and symptom relief.

But this isn’t about restrictive dieting. This is about fueling your future with nourishment that works with your changing biology.

🪴 Protein: The Unsung Hero of Midlife Wellness

Protein isn’t just for bodybuilders. For women in midlife, it’s the secret to preserving strength, mood, and metabolism.

💪 Why it matters:

• Protects lean muscle, which naturally declines after 40
• Boosts metabolism, supporting weight management
• Strengthens bones, reducing fracture risk
• Regulates blood sugar, keeping energy steady
• Improves satiety, helping curb emotional eating

🧮 How much do you need?

👉 Aim for 1.0 to 1.2 grams per kilogram of ideal body weight per day.
For a 70 kg woman: 70–84 grams daily.
✅ Spread it out: 20–25g of protein per meal.

🍳 Best sources:

• Animal-based: Salmon, tuna, eggs, Greek yogurt, poultry
• Plant-based: Lentils, quinoa, tofu, edamame, nuts, seeds (combine for a full amino acid profile)

 “Muscle is your metabolic currency — the more you have, the richer your health becomes.”

🌾 Carbs & Fats: Not the Enemy — If You Choose the Right Ones

🌾 Complex Carbs

Whole grains, legumes, fruit, vegetables = your energy allies
✅ High fiber → balances blood sugar, reduces cravings, supports digestion
🎯 Target: 45–65% of total calories from complex carbs

🫒 Healthy Fats

Support hormones, brain function, and heart health
🫒 Sources: Olive oil, avocados, walnuts, seeds, fatty fish
🎯 Target: 25–35% of calories from unsaturated fats

 “Your brain is 60% fat — give it what it needs to stay sharp.”

🌼 Bone-Building Nutrients: Calcium & Vitamin D

Menopause accelerates bone loss — so your diet becomes a frontline defense.

🦴 Calcium

Essential for strong bones
✅ Aim for 1,200 mg/day post-menopause
🥦 Sources: Dairy, leafy greens, almonds, sardines, fortified drinks

☀️ Vitamin D

Helps calcium absorption
✅ Aim for 1,000 IU/day
☀️ Sources: Sunlight, salmon, fortified foods, supplements

🌸 Foods to Embrace & Foods to Limit

✅ Embrace:

• Rainbow of fruits & veggies
• Whole grains
• Plant-based proteins
• Anti-inflammatory herbs (turmeric, ginger)

🚫 Limit:

• Sugary drinks + desserts
• Refined carbs + white bread
• Processed meats
• Excess alcohol + caffeine
• Spicy foods (may worsen hot flashes)

 “Quit dieting. Start nourishing.”

💧 Hydration & Hormone Support

Hormone shifts can trigger dehydration, which worsens:

• Headaches
• Fatigue
• Hot flashes
• Constipation

🥤 Tip: Drink half your body weight in ounces daily. Add lemon or a pinch of sea salt if needed for better absorption.

🌷 Your Nutrition Reset Starts Here

This is more than symptom management. This is building a foundation for your next 40 years — with nourishment that supports your bones, brain, muscles, and mood.

Coming up next in our 7-part series: How to Protect Your Bones in Menopause

Want Help Building a Balanced Plan?

Join the free Midlife Hormone Reset masterclass: “How to Support Your Hormones Naturally and Find Your Midlife Rhythm” Register here: https://rebeccafrancisteamw78030.myclickfunnels.com/evergreen-webinar-optin 

🌟 You Deserve Options That Respect Your Whole Self
Whether you choose HRT, holistic tools, or a blend of both - you deserve a care plan that fits your values, your symptoms, and your life.
The future of menopause care is integrative. Compassionate. And customizable.

🧘‍♀️ Want support while you explore these options?
Join my free Skool Community, built for real conversations, private support, and access to resources that help you navigate midlife with confidence.
👉 Join here:  https://www.skool.com/12steps2radiance-9796/about?ref=fe021492ab4c44a6afc87107cfc97aac