Leslie Weidner Nutrition

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Kirkland, WA
Leslie Weidner Nutrition

I help women in perimenopause and midlife understand hormonal changes so they can better manage symptoms, boost energy & improve metabolism.

As a registered dietitian with 11+ years of experience, I have the tools to help you feel like yourself again. Book a FREE 20 minute discovery call https://my.practicebetter.io/ #/5d0d152d627db314401d8cf1/profile

07/05/2025

Happy 4th of July! Enjoying being in the U.S. the first time in 3 years on the 4th. 🇺🇸🎆

06/12/2025

By now, most of us know that perimenopause its so much more than hot flashes and skipped periods.

✨ Mood swings that come out of nowhere
✨ Brain fog that makes you question yourself
✨ Waking up at 3am, night after night
✨ Anxiety that feels unfamiliar and overwhelming
✨ Weight changes that don’t respond to what used to “work”

This phase of life can feel like a mystery—and sometimes, like you’re losing a part of yourself.

But you’re not broken. You’re in a completely normal (and totally under-discussed) transition.

💬 Have you felt any of these? Comment below with the one that hit hardest.

03/15/2024

Ladies in perimenopause, this one’s for YOU!

If you’re feeling crabby, puffy and exhausted you’re not alone. PMS symptoms can ramp up during this transition. And the worst part? You may have PMS with very light or zero bleeding. Thanks a lot Mother Nature!🙃🩸

PMS:
1. Fatigue: Feeling like you can barely crawl out of bed? Fatigue especially around the time of your period can make you feel like you’re DRAGGING thanks to hormonal fluctuations.✨Quick Tip: Aim for 7-8 hours of sleep and try incorporating naps if possible.

2. Breast Tenderness: Increased breast tenderness can be a doozy during perimenopause.✨Quick Tip: Wear a supportive bra and apply a cool compress for some relief.

3. Headaches: Throbbing headaches make it impossible to function.✨Quick Tip: Stay hydrated and manage stress through activities like yoga or meditation.

4. Bloating & Cramps: Feeling like a balloon about to pop? Bloating and cramps can be worse in perimenopause. ✨Quick Tip: Gradually add more fiber to your meals: whole grains, fruits, veggies, beans, legumes.You can also try fermented foods like yogurt, kimchi, sauerkraut or kombucha to help improve digestion.

5. Acne Breakouts: Unfortunately adult acne is a thing. Perimenopause can bring back unwanted breakouts.✨Quick Tip: Wash your face twice daily with a gentle cleanser and consider talking to a dermatologist for personalized advice.

6. Mood Swings: Feeling like you’re on an emotional rollercoaster? Mood swings are a common perimenopause symptom, especially the week of or before your period. ✨Quick Tip: Move your body regularly, which can boost mood and reduce stress.

Remember, you’re not alone! Share this with a friend who needs to hear this 🔖

01/31/2024

Feeling like you’re living in a hurricane of migraines, insomnia, and brain fog? You’re not alone! These intense shifts are incredibly common during perimenopause.

Bloating, anxiety, mood swings...ugh! It’s enough to make you feel like you’re losing your mind (you’re not, btw 😳).

I want you to know that these intense emotions are valid and often linked to the hormonal roller coaster of perimenopause. Trust me, I’ve been there and am still living it day by day.

While these symptoms might feel overwhelming, you don’t have to weather the storm alone. There are so many resources and strategies to help you navigate this phase comfortably and confidently. Let’s explore them together!👇

1.Track your symptoms - this can help you identify possible triggers and better explain what you’re experiencing once you decide to speak with a doctor or health professional.

2.Find support through friends or family - it may feel like you’re the only one going through this right now, but trust me you’re not. If you have friends around the same age, start a conversation! If not, there are many online support groups for women in perimenopause.

3.Prioritize self-care - This can be tough because midlife is often a busy and stressful time juggling family career, or other big life changes. However it’s important to take time out for yourself to do something you enjoy, even if it’s only 20 minutes per day.

4.Seek guidance from a coach - As a perimenopause dietitian and nutrition coach, I help women understand and manage their symptoms so they can reclaim their health. If you’re ready to do the same, let’s chat! Send me a DM.

Now tell me which of these perimenopause symptoms hit you the hardest? Vote below so we can support each other!

01/09/2024

Let’s talk about a popular supplement in perimenopause: magnesium.

But first, don’t forget to hit SAVE! 🔖

Did you know you can easily get magnesium from food?

Magnesium is a mineral that plays an important role in nerve and muscle function, helps with energy metabolism and can help reduce fatigue.

Consuming adequate magnesium can help with sleep, fatigue, anxiety and is essential along with calcium to prevent bone loss in women over 40.

Here are 9 foods rich in magnesium and how to eat them👇

Spinach 🥬 - use as a base for salads or add to soups, smoothies, pastas or baked goods; steam, boil or sauté for a side dish

Almonds, cashews, peanuts - eat by themselves for a delicious snack; add to salads, toast, oatmeal or yogurt; enjoy as nut butters in a variety of ways: dip, sandwiches, smoothies

Pumpkin seeds - enjoy as a nutritious snack by themselves; add as a topper to salads, oatmeal or cereals, to fall rice or pasta dishes; roast and season as you like for a yummy snack

Chia seeds - my favorite uses are on almond or peanut butter toast topped with fruit, sprinkled on my oatmeal & in breakfast smoothies

Soy milk🥛- use as a replacement for cow’s milk in cereals, lattes, or enjoy a glass by itself

Black beans 🫘- these are so versatile and full of fiber & protein; My fav ways to eat are tacos, soups, chili, rice bowls, wraps, side dish or to replace meat.

Edamame 🫛- packed with protein, I love buying frozen shelled ones to have on hand for a snack. Just heat in microwave then sprinkle with a little salt. Sooo good!

Double tap if you found this helpful! ❤️

12/21/2022

Coffee is a lot of things, but it’s not a meal.

Coffee is high in antioxidants and can give you a quick energy boost. But if you drink it every morning before you eat, and you’re not very hungry in the mornings to begin with, listen up!

According to a recent study from the British Journal of Nutrition, drinking caffeine before you eat breakfast could negatively impact your blood sugar levels. They found that drinking strong black coffee before breakfast increased the blood sugar response to breakfast around 50%.

In other words, the study showed that blood sugar control may be impaired when we gra a cup of coffee first thing before eating, especially after a poor night’s sleep. The way to improve your blood sugar response is to eat breakfast WITH your coffee or after you’ve eaten breakfast.

One tip I use for myself is to drink a glass of water while I’m making breakfast and brewing my coffee. I’m always thirsty when I wake up and not that hungry, so this helps stop me from instantly grabbing coffee first thing.

Double tap if you appreciate this tip ❤️

Address

Kirkland, WA
98034

Telephone

+17735193755

Website

https://lesliewnutrition.com/

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