If you’re in your mid to late 30’s you might have noticed that you can’t get away with what you could in your 20’s. Everything has shifted and what worked (or what you got away with) when you were younger isn’t cutting it anymore. Inconsistent meal times, skipping meals, low protein intake, high carb meals, only cardio workouts, alcohol intake, and an erratic sleep schedule maybe “worked” in our 20’s but that lifestyle would destroy me in my 40’s. Hormonally I’m a very different person and my lifestyle needs to support the stage of life I’m currently in. In order to feel my best, I take my sleep, physical activity ,and diet seriously.
I wanted to review the nutritional recommendations I provide many women I see in these early perimenopause years.
As we enter this transition, estrogen beings to decline which affects insulin sensitivity, our ability to maintain and grow muscle mass, inflammation, and body composition. This is why so many women begin to notice symptoms like weight gain (esp. in midsection), fatigue, poor sleep, and new food cravings, but swear they have not changed the way they eat.
Fiber and protein are your new besties and will help combat these symptoms from a nutritional standpoint.
Adequate protein intake preserves muscle which in turn keeps our metabolism firing. Fiber supports hormone metabolism, digestion, and blood sugar control.
Meal Plan Goals for Perimenopause and Beyond
Nutrition goals that support muscle, metabolism, and hormone health as estrogen declines:
Protein: 25–30 grams PER MEAL to preserve lean muscle, support metabolic rate, and stabilize blood sugar. Timing of protein does matter. You want to try to evenly distribute protein throughout the day; instead of trying to cram it all in at one meal. Front load protein with a protein heavy breakfast and you may need to consume 1-2 high protein snacks (10+ grams of protein) to reach your total daily protein goals.
Fiber: At least 10 grams per meal (25-30+ grams daily) to support estrogen metabolism, gut health, glucose control, and satiety. I wrote a blog post that gives 10 examples of how to add in an extra 5 grams of fiber into your meals.
Other nutrients to mindfully include with meals
Fermented Foods: Daily addition of sauerkraut, kimchi, fermented pickles, miso, yogurt, or cultured cottage cheese to support the brain/gut/hormone connection. At least one serving a day!
Healthy Fats: Extra virgin olive oil, avocados, nuts, seeds, and omega-3–rich fish while limiting vegetable oils, fried foods, and ultra processed fats. Omega 3’s and healthy fats help support nutrient absorption, reduce inflammation, support hormone health and also promote satiety with meals.
Plant Diversity: A wide variety of non-starchy vegetables, herbs, berries, nuts, legumes, and seeds to provide phytonutrients and feed the microbiome. I wrote a post here about how to increase plant diversity in your diet with the goal of 30 different plants per week for optimal gut health benefits. This article does a great job also explaining the benefits and examples of different plants to incorporate into your diet.
xx, A
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