11/21/2025
Nutrition during menopause is truly foundational. As hormones shift, metabolism, muscle mass, and mood all change — so how we nourish the body really matters. Protein helps maintain lean muscle and stable energy, while healthy fats like omega-3s and olive oil support brain health and reduce inflammation.
But one area that’s often overlooked is the gut. The gut microbiome — especially the estrobolome — helps regulate how estrogen is metabolized and cleared. When it’s imbalanced, women can experience more bloating, mood changes, or stubborn weight gain. That’s why fiber-rich foods — vegetables, fruits, legumes, flax, chia — are so important. They feed beneficial bacteria and help keep hormones in balance.
With the right mix of protein, healthy fats, fiber, and key nutrients like magnesium and vitamin D, women can truly feel strong, clear, and balanced through the menopausal transition.
