Fueling Your Change

7 Foods to Ease Menopause Symptoms

No matter where you look online, you’ll find advice suggesting that eating whole foods, lean proteins, and healthy fats will support your menopause transition. They’ll also tell you to give up smoking, caffeine, and alcohol.

But you might be wondering if there are specific foods that not only support your transition but also ease your menopause symptoms. The answer is yes.

Let’s keep the science simple. During your menopause transition, your hormones begin to seem to have a mind of their own. there are times when your estrogen levels drop, so it makes sense to eat foods rich in phytoestrogen compounds. These compounds bind to estrogen receptors and mimic an increase in estrogen.

When estrogen levels fluctuate during menopause, maintaining sufficient progesterone levels can help balance estrogen, reducing the risk of estrogen dominance, which can lead to symptoms like weight gain, bloating, and mood swings. To achieve this balance, you need compounds that mimic progesterone, which you can find in foods containing phytoprogestins.

Progesterone can also help alleviate common menopausal symptoms such as hot flashes, night sweats, mood swings, and sleep disturbances. It has a calming effect on the brain, which can improve sleep and reduce anxiety.

Foods for Estrogen Support

If you’ve a thyroid condition, consult your doctor before adding these to your diet.  Toasting them is an option.  Toasting deactivates and decomposes the cyanogenic Glycosides, and over time, can suppress the thyroid’s ability to absorb iodine.

Foods for Progesterone Support

There are four main phytoprogestins that can help you raise progesterone that will easy your menopause symptoms: kaempferol, apigenin, luteolin, and naringenin. Here’s what to add to your diet:

That’s your shortlist for reducing those crazy menopause symptoms. Stocking your kitchen with organic produce and proteins will support your overall well-being, but also ensure you include foods that specifically target menopause symptoms. While these foods can ease your symptoms, adaptogens can also bring relief, and incorporating a little self-care is always beneficial. Here’s to a happy menopause!

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Gut Health

Your Menopausal Bestie for Balancing Hormones

Gut health is truly your menopausal bestie. As you cruise through menopause, it’s easy to overlook your crucial sidekick: your gut. Surprisingly, that belly of yours isn’t just for show—it’s a powerhouse for your overall well-being, especially during this stage of life.

In fact, your gut plays a significant role in how your body adapts to all the changes menopause brings.

Supporting your body in ways you might not expect, a healthy gut helps balance hormones, boosts your immune system, and even improves your mood. So, if you haven’t thought much about your gut health, now’s the time!

Focusing on nurturing your gut will improve digestion, energy, and even sleep quality. It will also support your body in managing common menopause symptoms, such as bloating, brain fog, and weight changes.

So, buckle up and get ready to discover why gut health is your new best friend during menopause and five easy ways to ensure that you and your gut stay best friends for life!

Power with Prebiotics (Fiber)

Picture this: your gut is a bustling metropolis, and fiber is the traffic police keeping things moving smoothly. Menopause can sometimes throw your digestive system for a loop, leading to constipation or bloating. But fear not—fiber is here to save the day!

Probiotics for Good Gut Bacteria

Your gut is like a bustling ecosystem, teeming with trillions of microbes. And guess what? They play an essential role in your health. Probiotics are like the VIP guests at this microbial party, maintaining balance and harmony.

Hydrate Your System

Water, water everywhere, but are you drinking enough? Dehydration can wreak havoc on your digestive system, adding constipation and sluggishness to your daily woes.

Mindful Eating Matters

In the hustle and bustle of daily life, it’s easy to scarf down meals without a second thought. But your gut deserves better. Slow down, savor each bite, and chew your food thoroughly are key to mindful eating.

Stress Less for Your Gut

Ah, stress – the arch-nemesis of gut health. If you feel like you’re burning the candle at both ends, so does your gut. It’s time to take a step back and start adding in some TLC and self-care to that amazing belly that’s here to help.

Five simple steps to kickstart your journey towards better gut health during menopause. Remember, it’s not about making drastic changes overnight but rather finding small, sustainable tweaks that work for you.

Your gut may be going through some changes, but with love and attention, it’ll be thriving in no time. Cheers to your gut – your ultimate menopausal sidekick! As you take these steps, you’ll not only support your digestion but also boost your energy, improve your mood, and balance your hormones during this transformative phase. Here’s to thriving, not just surviving, through menopause!

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Calories and Menopause

5 Consequences of Eating Too Little

Calories are one of the first things most people cut when they’re trying to lose weight—especially during menopause. Worse, nothing seems to be working the way it used to, leaving you frustrated.

You’re not imagining it. The weight won’t budge, your energy crashes by 3 PM, and your body feels different. So, you double down: smaller portions skipped meals, and fewer calories. It feels like the only thing left to control.

But here’s the hard truth—cutting calories too far can backfire in ways that leave you feeling stuck, frustrated, and even worse than before.

If that sounds familiar, you’re not alone. Let’s examine what happens when your body doesn’t receive the necessary fuel—especially during this pivotal yet challenging transition.

Your Metabolism Slows Down

This begins with your Basal Metabolic Rate (BMR), which is the number of calories your body burns to keep you alive. If your BMR drops, it gets harder to lose weight, even if you’re eating next to nothing. It’s like your body is hitting the brakes—and no one wins that race.

Calories Count for Nutrient Intake

These support your hormones, bones, brain, and heart. Without them, your symptoms can feel worse, and recovery from stress or illness takes longer. Less isn’t always better.

Calories and Hormones Go Hand in Hand

Your brain thinks you’re in survival mode—and honestly, it’s right. Hunger becomes a constant fight, cravings spike, and sticking to any plan becomes a battle you’re not meant to win. You’re not broken—your hormones are responding to the lack of fuel.

More Stress, More Fat

So, while you think eating less will help shrink your waistline, it may actually have the opposite effect. And if you’re feeling wired at night, overwhelmed during the day, or stuck in a cycle of weight gain, cortisol could be at the core.

Calories Support Muscle

Calories are essential for maintaining muscle mass, and muscle is your secret weapon.

This results in reduced strength, tone and a slower metabolism over time. Not what we want—especially now.

Eat to Thrive, Not Just Survive

During menopause, your body is already working overtime to adjust to the changes happening inside. Don’t make it fight another battle by starving it of what it needs.

Weight loss that sticks around isn’t built on deprivation—it’s built on nourishment, consistency, and respect for your body’s needs. You don’t have to prove anything by eating less. You deserve to feel strong, clear-headed, and energized—and that starts by giving your body what it needs to work effectively.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Portion Control

Why It Matters for Your Health in Menopause

Portion control is a powerful way to support your health, especially during menopause. In a nutshell, it’s simply about being mindful of how much food you eat. The goal is to get the nutrients you need without overdoing it. Think of this as watching what you eat with a critical eye but a soft heart.

With metabolic and hormonal changes in full swing, managing how much you eat can make a big difference. During menopause, your body’s needs shift, and focusing on portion control allows you to navigate these changes with greater ease.

Not only does portion control help with weight management, but it also promotes overall wellness, benefiting everything from digestion to emotional balance. Even if weight loss isn’t your goal, managing your portions can be a smart strategy for feeling better. So, let’s dive into the top reasons why portion control matters during this transition.

Five Reasons for Portion Control

Metabolism Changes

Hormonal Shifts

Portion Control and Blood Sugar Regulation

Digestive Comfort

Mindful Eating and Portion Control

Long-Term Success

Portion control is more than a diet—it’s a sustainable way to manage your health and weight, especially through the changes of menopause. Since your body’s response is unique, finding what works for you is vital.

One powerful method to start managing your portions is called “crowding out,” a wellness trick that helps you eat healthier without the stress of strict dieting. By filling your plate with nutrient-dense foods, you naturally make less room for the less nutritious options. This simple strategy lays a foundation for long-term healthy eating, making it easier to enjoy satisfying and balanced meals.

Whether your goal is weight management, improving digestion, or balancing hormones, portion control helps you achieve it. Start small, listen to your body, and remember that each choice brings you closer to feeling your best during this phase of life.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Weight Loss Success

How Sustainability Leads to Real Results

Weight loss can feel overwhelming with endless quick fixes and strict diets. But here’s the secret: your plan must be sustainable to achieve lasting results. Let’s explore why sustainability is essential and how to create a weight loss journey that works for you.

Why Sustainability Matters

Consistency Over Time

Lasting change comes from steady effort, not drastic measures. Extreme diets and intense workouts may give quick results, but often lead to burnout. A sustainable approach enables you to progress without feeling overwhelmed, ultimately leading to long-term success.

Avoiding Burnout

Unrealistic plans can lead to burnout, causing the cycle of giving up and starting over. A sustainable approach encourages balance and lets you stay consistent even when life is hectic.

Building Lasting Habits

A sustainable plan creates habits that last beyond a “diet phase.” Mindful eating and regular movement support weight loss and improve your well-being.

How to Make Your Weight Loss Plan Sustainable

Find Enjoyable Activities

Choose Foods You Love

Set Realistic Goals

Prioritize Mindful Eating

Build a Support System

Weight Loss in a Marathon, not a Sprint

Weight loss doesn’t need to be a crash diet or a source of frustration. By focusing on a sustainable plan, you’re setting yourself up for a lifetime of health and happiness. Embrace a plan that fits your life, build habits you love, and remember, real change is a journey, not a race. Start small, stay consistent, and watch as progress adds up over time.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Crowding Out vs. Dieting

Adding Before Subtracting

Crowding out is a gradual approach to building a healthier lifestyle without overwhelming change. Switching overnight to a new lifestyle or diet can feel impossible. Strict diets often lead to frustration, as they demand too much, too soon, and are hard to maintain long-term. Instead of jumping into another restrictive diet, try “crowding out” unhealthy habits gradually.

What is Crowding Out?

Crowding out replaces low-nutrient foods, such as processed foods loaded with sugar, unhealthy fats, or excess salt, with healthier, nutrient-dense options. Adding high-fiber foods to help you feel fuller longer is an essential part of the crowding-out process. However, it can also include leaner and higher-quality proteins, which contribute necessary nutrients and keep energy levels steady.

How to Crowd Out with Fiber

Eating too much fiber at once can cause gas and bloating, discouraging healthy eating. Start with just half a cup of high-fiber foods per meal. Broccoli, cauliflower, and fruits are great choices. Gradually add veggies to your meals until your plate is half plants. To get started, below you’ll find easy places to begin your own journey of crowding out.

Breakfast: Fiber-packed and Energizing

Lunch & Dinner: Satisfying and Balanced

Whether you add one more veggie a day for a little extra fiber or replace entire meals, crowding out is flexible. There’s no right or wrong way to approach it. Make this journey an adventure, not a chore! With patience, these small changes will add up, transforming your eating habits and resulting in weight loss and better gut health. Embrace each step forward, knowing you’re building a sustainable lifestyle supporting long-term health.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Fats for Better Health

Why Your Body Needs Them to Thrive

Fats were vilified for years as the bad guys in the world of nutrition and weight loss. But the truth is, not all are created equal, and your body needs healthy ones to thrive. They support brain function, regulate hormones, and even improve heart health, all of which are crucial to overall wellness. Here, you’ll learn why they’re essential and how to incorporate them into your diet to boost your health.

Three Healthy Fats and Why They’re Good for You

Omega-3 Fatty Acids

Omega-3s are well-known for their anti-inflammatory properties. This makes them vital for reducing the risk of chronic diseases like heart disease and arthritis.

Monounsaturated Fats

Monounsaturated fats, found in foods like avocados and olive oil, are heart-healthy. They can help lower bad cholesterol (LDL) levels while boosting good cholesterol (HDL).

Polyunsaturated Fats

Polyunsaturated fats contain Omega-6 fatty acids, which, when consumed in balance with Omega-3s, can be a valuable part of a healthy diet.

Getting Started with Good Fats

Incorporating healthy fats into your diet is easier than you think. Here are some simple ways to add more of these beneficial fats to your meals:

Start Your Day with Chia or Flax Seeds: Add them to your smoothies, oatmeal, or yogurt for an Omega-3 boost.

Cook with Olive Oil: Swap butter or vegetable oils for extra virgin olive oil when sautéing vegetables, cooking meat, or drizzling over salads.

Snack: Keep a stash of almonds or walnuts on hand for an easy snack. You can even add dark chocolate when your sweet tooth arises.

Add Avocado to Meals: Avocados are versatile additions to your diet, whether spread on toast, added to a salad, or blended into smoothies.

Include Fatty Fish Twice a Week: To get your Omega-3s, aim to incorporate salmon, sardines, or mackerel into your meals a couple of times per week.

Choose Whole Eggs: Don’t skip the yolk! Whole eggs are a great source of healthy fats and essential nutrients.

Fats are not the enemy; they are essential for keeping your body and brain functioning at their best. Adding these fats to your diet will support your heart, brain, and overall wellness. So go ahead and enjoy that avocado toast or salmon salad—your body will thank you!

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Chocolate in Menopause

Keep It, Just Tweak It

Chocolate cravings during menopause aren’t just common—they’re nearly universal. When hormones are in flux, your body naturally seeks comfort. For many, that comfort comes in the form of something rich, creamy, and a little indulgent.

Chocolate has a long-standing reputation as a mood booster, a stress reliever, and even a sleep aid. It’s often one of the first things you reach for when the day feels off or your emotions are running high—and there’s real science behind that.

The problem isn’t chocolate itself. It’s the guilt we attach to it or the way we use it to power through emotional lows or energy crashes. In midlife, when your body is more sensitive to stress, sleep loss, and inflammation, you don’t need to ditch chocolate—you need to shift how you think about it.

Understanding the difference between processed candy bars and nutrient-rich dark chocolate can make all the difference in how chocolate fits into your menopause wellness plan. Done right, it’s not a guilty pleasure—it’s a supportive treat.

Why You Crave Chocolate in Menopause

As estrogen levels decline, serotonin (your feel-good brain chemical) can also decrease. Chocolate naturally boosts serotonin, which is why it’s so appealing when your mood is low or stress is high.

So, if you’re craving chocolate, it might not just be an emotional response. Your body could be signaling a need for nutrients or support. The key is to respond with intention rather than impulse.

Chocolate Isn’t the Problem

Chocolate starts as cacao (pronounced kah-kow) beans from a plant. These beans provide the nutrients your body needs during menopause, including magnesium, iron, antioxidants, and natural compounds that support your heart and brain. It’s not just a treat; it can do something for you.

That’s when chocolate stops helping and starts messing with your energy, sleep, or mood. So, if you’re going to reach for it (and let’s be honest, you are), it’s worth making it count.

How to Enjoy Chocolate Without the Crash

If you want chocolate to support your health instead of sabotage it, here’s what to keep in mind:

Choose Quality Over Quantity

Portion With Intention

Read The Ingredients

Use Cacao in Other Ways

Bottom Line

Chocolate doesn’t have to be off-limits during menopause. In fact, it can be part of a supportive, hormone-friendly lifestyle when you choose wisely and eat with intention. It’s not about giving up what you love—it’s about making it work for you instead of against you.

So yes, keep the chocolate. Just tweak how you enjoy it—and let it be a treat that supports your body and your mood through every season of midlife.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Weight Loss Hormone

How to Activate It

Weight loss during menopause can feel like trying to outrun your own shadow—especially if staying in shape was once second nature. Suddenly, you’re battling cravings that take you right back to your PMS days, and to top it off, your body isn’t burning calories like it used to.

Here’s the hard truth: aging changes everything, but it doesn’t mean you’re out of options. You need to become more aware of how you interact with your body, particularly your hormones.

Two of the most prominent players in the weight loss game are leptin and ghrelin—and once you understand what they do, you can start shifting the odds back in your favor.

Leptin, the Satiety Hormone

Leptin is your satiety hormone—it’s what signals your brain that you’ve had enough. This hormone is produced by your fat cells. When it functions properly, it helps you maintain an energy balance and support weight loss.

But here’s the catch: if leptin levels are low—or your brain isn’t getting the message—you’re going to feel hungrier and more prone to storing fat.

Ghrelin, the Hunger Hormone

Then there’s ghrelin—your hunger hormone. It’s produced in your gut and acts on the brain to make you feel like it’s time to eat. When ghrelin is high, your appetite increases. When it’s low, you’re satisfied and less likely to snack or overeat. Ghrelin levels naturally fall after a balanced meal.

How to Get Leptin Working for You

You don’t need to overhaul your entire life overnight. Start with these steps and build from there:

Don’t Forget About Sleep

Sleep is one of the most underrated tools for weight loss. When you don’t get enough, your leptin levels drop, and your ghrelin levels spike. That’s a double whammy—you’re hungrier, and your body is more likely to store fat.

Keep an Eye on Hormone Health

Leptin doesn’t operate in a vacuum. It’s worth getting those checked out, especially if you feel like you’re doing everything right but still gaining weight.

Final Thoughts

Here’s what I want you to take away from this: you don’t have to do everything. Start with one or two changes that feel manageable. Add a fiber-rich breakfast. Move your body with purpose. Prioritize your sleep.

These aren’t quick fixes—they’re tools to help you take back control and make real, lasting progress with your weight loss goals. You’re not broken, and you’re certainly not too late. Your body is talking to you—you have to start listening differently.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Bloating in Menopause

Cut the Gas, Not the Confidence

Bloating in menopause can hit out of nowhere—tight jeans, swollen belly, that uncomfortable pressure that makes you want to ditch plans and change into sweatpants. It’s not just annoying—it can mess with your confidence, disrupt your routine, and leave you wondering what’s going on with your body.

You’re not alone, and no, you’re not just “fluffy.” Midlife bloating is a common issue, often associated with hormonal changes, fluid retention, digestive problems, and sometimes stress. However, here’s the good news: you can take action.

If bloating is part of your new normal, it doesn’t have to stay that way. Try some of these habits to ease the puff and get your belly back on track.

Cut Back on High-Glycemic Carbs

Eat Smaller Meals

Eat Fruit Solo

Skip Gluten for a Week

Drink More Water

Add Probiotics

No Eating Before Bed

Skip the Alcohol

Ask About Digestive Enzymes

Limit Carbonated Drinks

Avoid Gum and Straws

Take a Deep Breath

Move After Meals

Ease In New Foods

Final Thoughts

Bloating in menopause can feel defeating, but it’s usually your body’s way of asking for something different. Whether it’s food, hydration, movement, or a calmer day, paying attention makes all the difference.

Start by picking just one or two of these tips this week. Then, build from there. If you think a particular food is the trigger, try removing it for seven days and then reintroduce it for three days. If the bloat returns—there’s your answer.

Remember: Over-the-counter medications are available when needed, but they only mask symptoms, not cure them. Your goal is to solve the root cause—and that starts with how you care for yourself each day.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.