When it comes to menopause, most women focus on the obvious symptoms—hot flashes, night sweats, mood swings—but what’s often overlooked is how dramatically nutrition can influence your experience during this transition. In Episode 18 of The Energized Lifestyle Podcast, we dive deep into nutrition for menopausal women, sharing science-backed strategies that help you thrive—not just survive—through perimenopause, menopause, and beyond.

If you're a woman in your 40s or 50s navigating hormonal shifts, this episode is essential listening.

Why Nutrition in Menopause Is Different

As estrogen declines during menopause, your body undergoes major metabolic and hormonal changes. You may notice increased belly fat, insulin resistance, muscle loss, and intense sugar cravings. That’s not in your head—your changing hormones affect your metabolism, appetite, and energy levels.

This is why nutritional strategies for menopausal women must be different from the generic advice you may have followed in your 20s or 30s. It’s time to rethink how you fuel your body.

Key Nutrients Every Menopausal Woman Needs

In this episode, we cover the essential nutrients for menopause that support hormone balance, bone density, muscle mass, and cognitive health. These include:

• High-quality protein to maintain lean muscle and regulate blood sugar

• Healthy fats like omega-3s to reduce inflammation and support brain function

• Fiber-rich carbs to keep your gut and estrogen detox pathways working optimally

• Calcium and magnesium to protect bone health and support restful sleep

• B vitamins to boost mood, energy, and cognitive clarity

We also discuss how insulin resistance can worsen during menopause and why stabilizing blood sugar through diet is critical for preventing weight gain, brain fog, and fatigue.

Foods to Prioritize and What to Avoid

We walk you through the best foods for menopause, including:

• Leafy greens and cruciferous vegetables (great for liver detox and estrogen metabolism)

• Wild-caught salmon and sardines (rich in anti-inflammatory omega-3s)

• Pasture-raised eggs and organic poultry (great protein and nutrient density)

• Seeds like flax and chia (which support hormone balance and fiber intake)

And we highlight the foods to limit, such as refined sugar, alcohol, and ultra-processed snacks that contribute to hot flashes, mood swings, and stubborn weight.

Why Personalized Nutrition Matters

There is no one-size-fits-all diet for women in menopause. Your lifestyle, stress levels, genetics, and symptoms all play a role. In this episode, I also share how to begin eating for your hormones by tuning into your body’s needs, tracking symptoms, and using food as a healing tool.

If you're currently navigating perimenopause or menopause and you’re ready to kickstart your metabolism and feel strong and in control of your body again, come join us inside The Energized Lifestyle Membership. 

This is the #1 health & fitness membership specifically designed for women in perimenopause & menopause with a science backed approach to hormonal health.

Click Here for more information and to sign up. I hope to see you there!