Ep. 63 | Menopause Meal Plan: A Simple Food-First Guide to Eating for Your Hormones
You know you need to eat differently. But every article says something different. Cut carbs. No, eat carbs. Try keto. Go plant-based. Fast until noon. Never skip breakfast.
No wonder you're confused. And no wonder nothing sticks — because none of that advice was designed for a body in perimenopause or menopause.
This episode cuts through all of it and gives you a practical, food-first approach to eating for your hormones. Simple strategies. Real food. No overhaul required.
In This Episode, You'll Learn:
The Power Plate Formula for breakfast — how to build a morning meal that stabilizes blood sugar, supports cortisol, and sets your energy up for the day
Why meal timing matters for sleep in perimenopause and menopause — and what to eat (and when) so your body can actually wind down at night
Which foods support your hormones and which ones to be cautious about — including the real story on soy and why it's more nuanced than the internet makes it sound
The Hydration Matrix approach — why strategic hydration throughout the day impacts your energy, digestion, and hormone function more than you'd expect
How gut health and hormone balance are directly connected — and why supporting your gut through food is one of the simplest things you can do right now
Stress-resilient meal planning — how to feed yourself well on the days when your energy is low and your motivation is gone, without falling into restriction or skipping meals
This is what Phase 2 of my work looks like in action — learning how to eat with your hormones at this stage of life. Not a diet. Not a list of rules. A way of fueling your body that actually makes sense for where you are right now.
But here's the key: this kind of nutrition works best when your body is out of survival mode first. If your system is still overwhelmed, even the best food plan can't do its full job. That's why regulation always comes first.
Featured Recipe: The Hormone Harmony Bowl Quinoa base with ground flaxseed, walnuts, coconut yogurt, and cinnamon — a simple, hormone-supportive meal you can make in minutes.
This episode is for you if: You're a woman over 40 in perimenopause or menopause who wants to know what to actually eat — without the confusion, the restriction, or the overwhelm. You want practical, simple, and something you can start today.
Links & Resources:
🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz
📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call
🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com
🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com
👩💻 Join the free community → It's Not Just Menopause: No-BS Support with Real Answers → https://www.facebook.com/groups/nobsmenopause
📱 Follow on Instagram → @cindisticklenutrition
💬 If this episode spoke to you, please share it with a friend — or leave a 5-star review on Apple Podcasts. It helps more women find the root-cause menopause support they deserve.
