When Eating 'Right' Makes Perimenopause Symptoms Worse
This is going to sound completely backwards — but I see it all the time.
Women who are eating "clean."
Tracking their macros.
Cutting carbs.
Doing everything they've been told to do.
And their symptoms are getting worse.
More exhaustion.
More weight gain.
More inflammation.
More brain fog.
So what's going on?
Here's the truth: eating "right" in menopause doesn't look like what you've been told.
And if you're still following the rules designed for younger bodies, you're making things harder on yourself — not easier.
Let's dive in.
You're Doing What You Were Told — And It's Not Working
First, I want to normalize this.
If you've been eating "healthy" and still feeling terrible, it's not your fault.
You're doing what you were told to do.
Eat less. Move more. Cut carbs. Track everything.
But here's the problem: those rules were designed for younger women with stable hormones and regulated nervous systems.
They don't work in perimenopause and menopause.
In fact, they often backfire.
Why Restriction Triggers a Threat Response in Menopause
Here's what's happening:
When you restrict food — whether that's calories, carbs, or entire food groups — your body perceives that as a threat.
And when your body feels threatened, it goes into protection mode.
Your metabolism slows.
Your cortisol spikes.
Your body holds on to fat.
Your energy crashes.
Your hormones get even more chaotic.
This is especially true in menopause, when your body is already dealing with hormonal fluctuations and nervous system dysregulation.
Adding restriction on top of that is like trying to remodel a house during an earthquake.
It doesn't work.
The Shift: Your Body Needs Nourishment, Not Restriction
So here's what you need to understand:
Your body doesn't need more discipline.
It needs more support.
And support looks like nourishment, not restriction.
This means:
Eating enough protein to support muscle, metabolism, and hormones
Including healthy fats to stabilize blood sugar and produce hormones
Not cutting carbs — because your brain, thyroid, and adrenals need them
Eating consistently throughout the day instead of skipping meals or intermittent fasting
When you nourish your body instead of restricting it, everything changes.
Your energy stabilizes.
Your cravings decrease.
Your mood improves.
Your body finally lets go of the weight it's been holding on to.
What This Actually Looks Like: The Menopause Nutrition Framework
So what does eating "right" for menopause actually look like?
Let me break it down:
1. Stop Skipping Meals
If you're intermittent fasting or going long stretches without food, stop.
Your body needs consistent fuel to feel safe.
2. Prioritize Protein
Aim for 25-30 grams of protein at each meal.
This stabilizes blood sugar, supports muscle, and helps your hormones function properly.
3. Don't Fear Carbs
Your thyroid, adrenals, and brain all need carbs to function.
Add them back in — things like sweet potatoes, oats, fruit, and rice.
4. Include Fat at Every Meal
Fat slows digestion, keeps you full, and helps produce hormones.
Think avocado, olive oil, nuts, seeds.
5. Eat Breakfast Within an Hour of Waking
This is the single most important meal for nervous system regulation and cortisol balance.
These Aren't Hacks — They're Survival Signals
These aren't "hacks."
They're foundational practices that signal safety to your body.
And when your body feels safe? It stops hoarding energy.
It stops spiking cortisol.
It stops holding onto inflammation and water weight.
It finally lets go.
What This Looks Like in Real Life
I worked with a woman who'd been low-carb for three years.
She was tracking every macro. Counting every calorie. Working out 6 days a week.
And she was exhausted. Bloated. Gaining weight despite "doing everything right."
When we started working together, I had her add carbs back in.
She was terrified.
But within two weeks, her energy was better.
Within a month, her bloating was gone.
And by six weeks, she'd lost two inches from her waist — without changing her workouts or cutting calories.
Her body just needed to feel safe again.
Why the Old Rules Don't Work After 40
Here's what's different in perimenopause and menopause:
Your hormones are fluctuating.
Estrogen and progesterone are all over the place, which affects your metabolism, insulin sensitivity, and stress response.
Your nervous system is more sensitive.
You have less capacity to handle stress — including the stress of restriction.
Your metabolism is slower.
Not because you're "old," but because you've lost muscle mass and your hormones aren't supporting metabolic function the way they used to.
Your body interprets restriction as danger.
And when your body thinks it's in danger, it holds on tighter.
The Pattern You Need to Break
Here's what most women are doing:
Restrict calories → Metabolism slows → Feel exhausted → Restrict more → Body holds on tighter → Gain weight → Restrict even more
Sound familiar?
This is the restriction-stress cycle.
And you can't willpower your way out of it.
You can only nourish your way out of it.
Ready to Understand What Your Body Actually Needs?
If you're thinking, Okay, but I need more specifics — that's exactly what I'm covering in my free workshop on February 17th at 2pm Central.
"It's Not Just Hormones! Why Nothing's Working in Menopause"
I'm walking you through the three biggest symptoms that show up when your body is stuck in overdrive — and why restriction makes all of them worse.
You'll learn:
Why eating "right" backfires in menopause
How to nourish your body without overcomplicating it
The simple daily practices that support hormones, metabolism, and energy
Not Ready for the Workshop? Start Here:
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The bottom line:
Restriction doesn't work in menopause.
Nourishment does.
Your body doesn't need more discipline.
It needs more support.
