01/27/2026
✨During perimenopause and menopause, declining estrogen affects insulin sensitivity, muscle protein synthesis, inflammation, and fat distribution—especially around the midsection.
📌This is why so many women notice weight gain, fatigue, cravings, poor sleep, and muscle loss despite eating “the same way” they always have.
Protein and fiber are the two most powerful levers we have to counter these shifts.
✨Protein preserves muscle and metabolic rate. Fiber supports hormone metabolism, digestion, and blood sugar control.
When combined at every meal, they create steadier energy, fewer cravings, and far more metabolic resilience.
This is a “do no harm” approach—choosing foods that work with my physiology, not against it. What this looks like in real life:
· Protein: 25–30 grams per meal to preserve lean muscle, support metabolic rate, and stabilize blood sugar
· Fiber: At least 10 grams per meal (30+ grams daily) to support estrogen metabolism, gut health, glucose control, and satiety
· Fermented Foods: Daily inclusion of sauerkraut, kimchi, fermented pickles, miso, yogurt, or cultured cottage cheese to support the brain/gut/hormone connection
· Healthy Fats: Extra virgin olive oil, avocados, nuts, seeds, and omega-3–rich fish to counter inflammation and support cellular health
· Plant Diversity: A wide variety of non-starchy vegetables, herbs, berries, nuts, legumes, and seeds to provide phytonutrients and feed the microbiome
These targets aren’t about dieting—they’re about supporting a body that’s asking for more intentional nourishment.
————/
——/-
Menopause health | menopause diet | menopause solutions
