EnlightenU Nutrition, Vinings, GA (2025)

10/29/2025

I really thought we had moved beyond the "eat less and exercise more" narrative, but I guess not. Maybe it's just me, but lately this message has been noisier than ever.

The problem is that it's been packaged as a "solution" to women's concerns about perimenopause and menopause health, which is incredibly misleading and frankly conflicts with everything we know about the impact of malnutrition or undernutrition, low energy availability, and restrictive eating disorders.

Adequate nourishment (and physical activity) is vital for aging. Chronically eating less (for any reason) could be detrimental at a time when there is already an increased risk of nutrient deficiencies and a reduced ability to fight disease.

You can focus on food quality without being on a diet (or restricting your calories). I get it that this may not result in weight loss, and that feels frustrating and confusing in today's weight-centric culture. But doubling down with the "eat less" message is not a more effective approach.

The downside of a very low-calorie diet is significant—and potentially irreversible. But, I really don't think any of us want to be counting calories in our 80s or suffering the consequences of chronic undereating in our 40s, 50s, 60s and 70s.

10/20/2025

Intermittent fasting has attracted attention among many people (including researchers and healthcare providers) as a simple option for weight loss. However, whether there is some magical metabolic switch for improving health and longevity with these diets has not been demonstrated in the research to date.

However, we do have years of studies in other scenarios of low energy availability and restrictive eating, such as anorexia nervosa (and other eating disorders), diet/weight cycling, female athlete triad, and relative energy deficiency in sport.

The pursuit of weight loss and the pressure to prevent weight gain in midlife and beyond is palpable for many women. Prescribing diets that have long-term consequences (such as muscle and bone loss, digestive issues, sleep disturbances, brain fog, cravings, and weight regain/fat overshoot) - and frankly are not sustainable - is not only aggravating to midlife women, but contributes to more health concerns long term.

I've summarized some of the research in a blog I wrote about intermittent fasting and menopause. If intermittent fasting works for you, that's fine, but let's not misrepresent the research.
https://valschonberg.com/lets-talk-about-intermittent-fasting-and-menopause/

10/18/2025

In honor of World Menopause Day, I thought I'd toss out some fun questions (maybe thought-provoking) related to this year's theme about nutrition (and lifestyle).

The International Menopause Society founded World Menopause Day in 2009 to raise awareness of menopause and improve the experience of women around the world. Hard to believe that was 16 years ago - a valiant mission proving to be quite successful, given that everywhere you look in 2025, someone is talking about menopause!

This year's theme is about supporting health at this stage of life with lifestyle choices that include "healthy eating, physical activity, mental wellbeing, avoiding risky substances, restorative sleep and nurturing healthy relationships." There's a lot to unpack with this theme, which I will attempt to do over the next few weeks.

Coming up next week is the Menopause Society Conference in Orlando, which I look forward to every year! It's a conference packed with information and a great opportunity to learn from the experts in the field.

I will be leading a round table on nutrition at this year's conference. So, if anyone will be attending, please stop by my table on Friday morning!

Happy Menopause!

10/05/2025

I am so excited for my next professional menopause course that begins on October 29, 2025!

✨ Designed for dietitians who want to help women navigate menopause and midlife body image concerns, this group provides an opportunity for clinicians to build menopause expertise grounded in a weight-neutral, evidence-based approach to women’s health.

✨ Meets bi-monthly for 7 sessions with recordings available

✨ Approved for 9.25 CEUs!

🗓️ Begins October 29, 2025
🕔 5:00 to 6:15 pm ET on select Wednesdays
📍 Virtual via Zoom
👥 Group size limited

Also…opportunity to join my monthly “coffee with colleagues” for ongoing research discussion and case consultation’s

📧 Email val@valschonberg.com for more information and to register

06/25/2025

I’m super excited to be a part of the Emory Sports Medicine Female Athlete conference once again this year! My presentation is “Protein and Creatine: Separating Health from Hype for Female Athlete Health and Performance.”

Check out all the great topics listed here from our wonderful group of female athlete sports medicine clinicians in Atlanta.

Date: August 16 from 8 am to 4 pm
Where: Virtual and in-person options at Emory University
Sign-up: Emory healthcare.org (link in story)
https://www.emoryhealthcare.org/centers-programs/orthopedic-spine-center/womens-sports-conference

Who Should Attend?

Healthcare Professionals
(Educational credits available):
Physicians
Physicians Assistants/Nurse Practitioners
Physical Therapists
Athletic Trainers
Nurses
Dietitians (Hours of Instruction)

Community Participants:
Athletes (youth and adults)
Parents
Coaches
Educators and Administrators
Health Professional Students
Community Residents
Fellows

Hope you can join us!

06/20/2025

The noise and chatter about midlife/menopause weight change is palpable these days. As an eye-witness to menopause messaging for the past decade, I can attest to this issue only getting more confusing when the goal was for women to feel a sense of confidence and clarity at this stage of life.

One of the problems I’ve seen is the confusing message that weight loss can be achieved simply by addressing “healthy habits” while ditching the diets (so “non-diet”). I’m completely on board with “undieting” and a non-diet approach to health and helping with behaviors that support health.

Here’s the problem. This message feels like an intentional “bait and switch.”

Many many many women “do all the things” and still gain weight (or don’t lose unwanted weight). So, when a “non-diet” clinician promotes weight loss through “healthy habits” it sets up an idea that there is “something they know” that you have been missing out on.

Then, these same folks admit that “a calorie deficit still works…not a drastic deficit, just a moderate deficit.” (From a recent post I saw) or “you need to cut out carbs/sugar, eat more protein…” Hello - this is dieting. But also, you’re assuming that midlife women are overeating and need to eat less (aka “diet”) which is often not the case.

Look, if you change some behaviors and that results in weight loss - fine. But, I’m here to tell you that I see women all day long who are: “exercising regularly, lifting weights, eating enough high quality protein, meal prepping, eat lots of veggies, are not overeating, don’t over consume sugary beverages or alcohol… all the things” and still gain weight or notice their body composition change.

So, can we stop gaslighting women and recognize that weight change at this stage of life can be a natural and normal thing. And that, it’s our fat-phobic culture that stigmatizes any weight or body change as “not healthy.”

Midlife and menopause is a great time to reassess your health status and regroup around health-promoting behaviors but it doesn’t mean you have to panic about fixing your body or your weight.

05/28/2025

I had the privilege of listening to Dr. Margo Mountjoy speak at . Anyone who knows anything about sports medicine knows who Dr. Mountjoy is. She’s a “game changer” when it comes to changing the landscape of how we care for athletes.

This quote makes me think about areas where we as women need to have the courage to defy status quo. I have many ideas! But, I hope this inspires you today to:
Think outside the box
Pursue what stirs an inner fire and passion in you
Push past the resistance to change
❤️

05/14/2025

Google "diet cycling" and you find numerous renditions of what so many dieters have experienced in their lifetime.

Unfortunately, most people know firsthand that this is a futile cycle, but don't know how to break free.

Despite substantial evidence for the physical and mental health consequences of weight cycling (repetitive cycles of losing and gaining weight), the idea persists that weight loss (at all costs) is harmless.

The problem is that it's not harmless!

The pain and tears I've witnessed over and over again in people of all ages who are victims of this cultural phenomenon seem to have only gotten worse in recent years.

I've posted elsewhere on the physical consequences (which are often dismissed), but why do we tolerate this emotional pain?

Furthermore, perhaps it's just me, but I haven't seen how the weight loss drugs are solving this problem. Maybe for some. I guess only time will tell. But we are far from improving the health of women with this approach.

If you have been a victim of the "diet cycle," you are NOT alone! And...breaking free from diet cycling does not mean you are "giving up"...on your health, your confidence, or self-esteem.

❤️ You are not a failure
❤️ You can feel confident without having to "fix your body"
❤️ Health and weight are the outcome of many different biological and behavioral factors

My passion is helping women find freedom and peace with food and their body. That looks different for everyone, but if you are feeling stuck in this cycle, I'd love to listen and provide support, understanding, and validation, PLUS offer a pathway to get off the diet cycle.

05/09/2025

It’s with compassion and a feeling of vulnerability that I share this “mother’s manifesto” of sorts.

With Mother’s Day coming up this weekend, I’m thinking about all the moms and the pressure to “be” or “do” this job a certain way - and as cliche as it may sound, the most important thing to do is to love. ❤️

Especially for young moms today, I’m aware of those who are guilted for choosing to have a career outside the home or to choose to be a stay-at-home mom (and even that language is probably “wrong” by today’s standards). So, bear with me 😬 …the idea that you are “doing something wrong” is whats wrong!

Becoming a “mom” 31 years ago was what I wished, prayed, hoped, and dreamed for - and I am forever grateful and blessed for getting to serve this role. But, there were times that the judgment and criticism consumed me. It was only when I listened to my inner spirit and chose to trust myself that I could find peace and calm - and try to be the best mom I could be. Also, it was during one of those really tough times that a very good friend .annie reminded me to just “love”. It was an empowering message that simplified everything 🥰

So, I hope this simple message reminds any of the moms out there to turn off the noise and chatter about “doing this job a certain way” and trust yourself that you have everything you need!

05/07/2025

Navigating menopause in today’s weight-focused, nutritionally sensationalized world is not only challenging for women - but can be especially challenging for dietitians, therapists, trainers, and other healthcare providers!

Providing weight-inclusive or weight-neutral care feels even more like an uphill battle these days. Put the two together and this work can feel isolating and challenging, to say the least!

Weight-inclusive menopause care does not mean that your clients are without worry or care about their weight. Rather, this is something that we wrestle with quite frequently. Many women, however are tired of dieting, diet culture, and are confused about weight changes and wonder what is best for supporting their health goals at this stage of life.

A weight-neutral provider holds space for a safe and compassionate discussion about weight, nutrition, supplements, exercise, and hormone-related questions so women can make an informed decision about their health (without all the bait and switch messaging or lose weight at all costs solutions) - and maybe most important begin a process of body image healing and acceptance.

I’m aware that this message is a bit of a “voice in the wilderness” but I know I’m not alone and there are many of you who join me with this approach. So, this group is for you!

Please let me know if you have questions or if you are interested in joining the next cohort that begins on May 21!

05/01/2025

How much protein do peri- and postmenopausal women need to consume?

This seems like a simple question - right? And, many people seem to "know" what's best. So, why is there such a hot debate?

Well, let's be clear - in everyday clinical practice, midlife women continue to be stressed about this issue. Of course, we all want to know what the "right" answer is. But, in nutrition science, we rarely have a clear and decisive answer to questions like this. But especially when it comes to women (and especially older women), there's even less clarity about what is best.

I have many thoughts about this question and the debate, so I dumped it all in a blog for anyone interested!
https://valschonberg.com/protein-and-menopause-how-much-is-enough/

04/17/2025

I completely understand why so many midlife women are searching for the perfect formula to manage their weight. Most of us learned long ago that weight control could be achieved with some version of calorie, points, or macro counting — a kind of math that often led to feeling good in our bodies. For a while, it felt like a reliable “trick” to stay in control.

But then, it stopped working.

No one really knows why "the old tricks don’t work anymore." And I’ll admit, I feel defensive on behalf of women who are still being told that if they just go back to the math — to calories in = calories out — everything will fall into place.

The truth? Energy balance is far more dynamic and complex than that. Anyone still reducing it to a simple equation is either misinformed or is unfairly misleading women. Midlife weight and health outcomes aren’t just about willpower or arithmetic — they’re the result of an intricate interplay between biology, behavior, and life experience.

If there were a magical equation that could solve body dissatisfaction and ease the challenges of aging, my job would be a lot easier — and let’s be honest, the multi-billion dollar weight loss drug industry probably wouldn’t exist.

What I do know is this: the real transformation — the “butterfly moment” — comes when you break free from the madness. When you shift away from constant counting and learn to build a new, positive relationship with food and your body. That’s what creates lasting peace — the kind that can carry you well beyond your 80s, without all the worry.

EnlightenU Nutrition

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