https://rebeccathedietitian.com/nourish-program/, https://www.amazon.com/dp/B0F6P92GGF

Rebecca the Dietitian, Sarasota, FL (2026)

07/06/2025

Give me a 😜 if social media has you thinking that you don’t have a protein IV you will be wasting away? 😜😜😜

Let’s get you some research-backed facts.

There have been quite a few studies suggesting that increased protein intake is likely beneficial for maintaining muscle mass in peri-menopausal and menopausal women. 💪🏻

There’s a good amount of research backing anywhere between 1.1 to 1.6 g of protein per kilogram of body weight as we age (to figure out your body weight in kilograms, divide your body weight by 2.2). There have also been a few studies that have upped the protein to 1 gram per pound of body weight (2.2g/kg) with good results and none of these studies have shown adverse kidney effects in women without kidney disease. 🍳

If you do have kidney disease, then you would want to work with your doctor to figure out the right amount of protein for you.

That being said, if you are eating a balanced diet and strength training, you are way ahead of the curve and there is no need to panic! If you take your body weight in pounds and divide by 2, many of the studies showed the women retained muscle mass at that level. 🤸‍♀️

Just play around with adding a few higher protein, meals or snacks and see how you feel. We are all unique. Do what makes you feel your best.

I hope that helps! ❤️

PS. The BEST safe, science-backed, made in the USA, sleep supplement for women is HERE! Use the link in my bio (or message me) to learn more. 🥰❤️😴

06/21/2025

Give me a 🙌 if you are ready for some SIMPLE hormone-balancing advice. (🙌🙌🙌)

Are you feeling overwhelmed, feeling like you have to commit 40+ hours a week to managing your hormones? 😜

Sometimes it feels like it’s hard to keep up. 😴

The truth is, making one simple change at a time (that you don’t mind doing), can make a huge difference! 🥳

Today’s suggestion is to try a Magnesium Glycinate supplement if you’re having trouble sleeping. Slide above to learn about Magnesium and dosing. ❤️

PS. The BEST safe, science-backed, made in the USA, sleep supplement for women is HERE! Use the link in my bio (or message me) to learn more. 🥰❤️😴

06/01/2025

Give me a 🙌 if you are ready for some SIMPLE hormone-balancing advice. (🙌🙌🙌)

Are you feeling overwhelmed, feeling like you have to commit 40+ hours a week to managing your hormones? 😜

Sometimes it feels like it’s hard to keep up. 😴

The truth is, making one simple change at a time (that you don’t mind doing), can make a huge difference! 🥳

Today’s suggestion is to take a few minutes of calm. 🧘

As we get older, our ovaries slow their job of managing our hormones and our adrenal glands take over some of the duties. Meanwhile, our adrenal glands are also in charge of managing stress and the fight- flight response. 🏃‍♀️

So if we are always stressed out, our adrenals, never get a chance to help with our hormones. 😳

Taking a few breaks during the day to do whatever helps you feel calm can make a huge difference! It could be meditation, a walk, sitting by window looking outside, reading, something relaxing, listening to calm music… 😌

What helps you feel calm in the midst of a busy day? ❤️

PS. The BEST safe, science-backed sleep supplement for women is HERE!! Check out the link in my bio if you would like more info! 🥰❤️😴

05/24/2025

Struggling to Sleep Through the Night? 😴

Introducing a Natural Sleep Solution—Made for Women 40+

If falling asleep—or staying asleep—has become harder lately, you’re not alone.

Hormonal shifts during perimenopause and menopause can disrupt your sleep, increase stress, and leave you feeling exhausted. But here’s the good news:

👉 We just launched MenoSleep—a natural, hormone-free sleep support supplement created specifically for women 40+.

What’s inside MenoSleep?
A research-backed blend of calming, non-habit forming ingredients including:
• Magnesium glycinate – promotes deep, uninterrupted sleep
• Ashwagandha – helps reduce stress and support emotional balance
• L-Theanine – promotes relaxation and improves sleep quality
• Lavender & chamomile – soothe the nervous system
• Zinc – supports immune and overall wellness

✅ No melatonin
✅ No hormones
✅ No morning grogginess

Designed by women, for women—because better sleep isn’t optional.

Ready to wake up feeling rested again?

👉 Click the link in bio to try MenoSleep ❤️

05/12/2025

Give me a 🙌 if you are ready for some SIMPLE & real hormone-balancing advice. (🙌🙌🙌)

Are you feeling overwhelmed, feeling like you have to commit 40+ hours a week to managing your hormones? 😜

Sometimes it feels like it’s hard to keep up. 😴

The truth is, making one simple change at a time (that you don’t mind doing), can make a huge difference! 🥳

Today’s suggestion is to add one extra serving of fruit or vegetable each day. Snack on some grapes, cook double the broccoli… it really doesn’t matter which you choose. 🍇

All fruits and veggies have fiber. Fiber helps to balance your insulin and blood glucose. It also improves your gut health and feeds your microbiome. 🥒

All fruits and veggies also have micro-nutrients. These are the vitamins and minerals and antioxidants that your body needs to balance your hormones and stay healthy. 🍉

What’s the easiest way you can think of to add one fruit or veggie to your day? 🥕

Please share if this helps. ❤️

PS. The BEST safe, science-backed sleep supplement for women is coming soon!! Message me if you would like a special discount code! 🥰❤️😴

03/08/2025

Cruising with Holistic Holiday at Sea with Dr. Neal Barnard & Dr. Michael Gregor. 👏🤓

03/08/2025

Who can relate? 🙋‍♀️🙋‍♀️🙋‍♀️

02/22/2025

In case you didn’t scroll to #️⃣5… Let’s support women without judgement no matter what they choose. ❤️👭⬇️

Some background for #️⃣1: “Systemic HRT of any kind is not currently recommended for women who have a history of breast cancer. A 2021 review of systemic HRT in women with a history of breast cancer found that HRT significantly increased the risk of breast cancer recurrence, especially in patients with hormone receptor (HR)–positive disease, the most commonly diagnosed subtype of breast cancer. Another smaller clinical trial testing the safety of HRT after breast cancer was ended because results indicated an unacceptable risk for women exposed to HRT with a history of breast cancer. - Breast Cancer Research Foundation.

Some of my personal reasons for not choosing HRT are #️⃣s 2,3,&4. I have been able to comfortably manage my symptoms with holistic remedies (follow along for help with this). My family has healthy longevity without HRT, so I’m lucky there and feel no need to alter my health using hormones. And finally, I experienced negative side effects when trying to use HRT to manage fibroids.

No judgement at all for women who do choose to use HRT, for women who choose not to, or for women who choose to combine HRT with other holistic remedies. We all need to figure out what works best for our own bodies. 🥰

02/16/2025

Supplements can be SCARY! 😳

When I started researching supplements to see what was scientifically proven to work for symptoms of menopause, I was shocked to find out that almost every supplement for sale on the market was either completely ineffective 👎 or in the wrong dose 🤔 or worst of all, potentially dangerous. 🙅‍♀️

I will be making lots of posts with more details, but some of the most popular menopause supplements out there are terrible. We all need a lot of education! (I sure did!!) 📚

Comment below ⬇️ if you would like me to cover any specific supplement that you have a question about. ❤️

01/10/2022

Give me a 🙂 if you want to learn more about 4 simple ways to help your hormones! 🙂🙂🙂
Fiber: Including extra high-fiber foods 🥬🍎🥦🌽🥕is one of the most simple ways to make a big difference with your health and hormones. The fiber slows your digestion which helps manage blood sugar spikes/insulin release & gives you better access to energy all day long. It also feeds the healthy bacteria in your gut which helps your microbiome balance your hormones. 🥳
Nutrients: Every different color food you eat provides select nutrients to help your body function optimally. If you’re missing nutrients you may have hunger and cravings even if you’ve had enough calories because your body is trying to get you to consume the vitamins and minerals that it needs. Eating a wide variety of nutrient dense foods ensures that your body can balance your hormones naturally. 🫐🍍🍠🥗
Sleep: Here’s a fun one! Try to get at least seven hours of solid sleep every night. 😴 Sleep deprivation results in metabolic and endocrine problems, including issues with glucose, insulin, cortisol, ghrelin, leptin, and increased hunger and appetite. Studies show that sleep deprivation is linked to health problems, hormonal imbalances, and weight gain. So set up a lovely evening routine & get to bed on time. 🛏 💤
Stress relief: If you’re in a constant state of stress, your body is always pumping out stress hormones which can cause all kinds of health issues including weight gain (not to mention fatigue, mood swings, cravings, and chronic illnesses). I totally understand that life can be challenging but it’s so important to include some self-care. Even if it’s just a five minute break every now and then to sit by a window and breathe. 🧘🏼‍♀️
What’s your favorite stress busting ritual? 🛀
PS. This is the last month to grab the Nourish program at its current price, so check the ✨link in my bio✨ if you would like to join this group of amazing women with lifetime access to support and reaching all of your health goals! ❤️

12/09/2021

Give me a 😳 if you’re sometimes overwhelmed this time of year… 😳☃️😳
Let’s talk about 3 simple strategies for staying healthy while navigating holiday parties. 🥳
1. Eat something before you go so that you’re not starving. This allows you to focus on connection with others (isn’t that the true purpose of the party?) 🎄
2. Bring a healthy food that you love. That way you know there’s some thing there that is nourishing you’ll look forward to eating. Fill your plate with the healthy foods you enjoy and then… ⬇️
3. Indulge when it’s worth it! Food guilt doesn’t help anyone. In fact, I write a whole blog article about the negative impacts of food guilt- you can check it out on ‘s blog (link in my story today and on the “holiday” highlights above). ❤️
Wishing you the best holidays ever! ❄️
PS. If you could use support in figuring out a regular healthy routine that you love, use the ✨link in my bio✨ to check out the Nourish program. 💞

Rebecca the Dietitian

07/06/2025

06/21/2025

06/01/2025

05/24/2025

05/12/2025

03/08/2025

03/08/2025

02/22/2025

02/16/2025

01/10/2022

12/09/2021

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