The Nourished Menopause

Calm your nuts. It’s just one day.

👚:

It’s not too late to join!

Join me today at 1:00 pm PT so you can:

✨think differently about emotional eating
✨understand its connection to perimenopause
✨learn non-food strategies to cope with challenging emotions

Registration link is available in my bio. You can also send me a DM to get the link.

Perimenopause can be a turbulent time and it is full of challenging emotions.

Without proper tools in your toolkit, emotional eating can take over your menopause transition.

If you want to learn how to reframe the way you think about emotional eating, understand its connection to perimenopause, and learn non-food strategies to cope, join me for a free webinar on Monday, February 5th at 1:00 pm PT.

Details and registration here: https://thenourishedmenopause.com/perimenopause-emotional-eating-webinar/

Earlier this week I shared my word of the year.

Connection.

Here's why:

As I was thinking about what I wanted for 2024, I realized that for the past five years, I have been living in a state of disconnection.

I think part of this is normal and to be expected after having kids. And then, of course, the pandemic further exacerbated this. I think it made us all feel disconnected in some way.

Now that I am starting to experience some of the changes of the menopause transition firsthand, I really don't feel like myself. And the disconnection feels greater.

Sometimes I feel like I am living behind a frosted glass window and I can see and hear what's on the other side, but it's muted and muffled.

Have you ever felt that way?

This year I thought I would try something different.

Instead of goals, resolutions, or intentions, I am choosing a word of the year. I got the idea when listening to a coaching podcast and the host was sharing hear word of the year from 2023.

A word of the year can be used as a guidepost or anchor for personal and career goals. It's not a new concept. I think it was popular a while back, but it's new to me and I want to try it on.

This year, I will strive to feel more connected with myself and my body. With my friends and loved ones. And with my business and the people I hope to serve and help. When I consider my goals and actions to take throughout the year, or decisions that need to be made, I will do it from this lens. How will this help me feel more connected?

If you had to pick one word to describe what 2024 has in store for you, what would it be?

What’s on your list?

Don’t worry.

I went back later when I realized that I forgot. 😅

Who else is ready for a break?

Enrollment is open! Join today to learn how to feel good in perimenopause and nourish your body with confidence.

Enrollment closes Friday, October 27th. The program starts Monday, November 6th.

Wondering how to manage perimenopause? Your body is changing, but haven't changed a thing. It doesn't have to be this way. You can feel like yourself again.

I know you want your energy back!

Join me today and tomorrow as I walk you through 5 tips to help overcome fatigue and start feeling like yourself again.

Perimenopause doesn't have to suck.

We go live at 12:00 p.m. PDT.

When you register, you also have access to the recording.

Register here: https://thenourishedmenopause.com/perimenopause-fatigue-webinar/

See you soon!

Grateful to have the opportunity to support such wonderful clients and patients on their menopause journey. It's a privilege to work with you.

The 90s called…

Haha. These are wild.

Being at my mom’s place for Thanksgiving inspired me to jump on the trend.

Number 5 could have been an actual photo (if filters existed in the 90s).

The last one is the real 90s me, circa 1997.

Also, my first ever CD was The Sign.

Hope you’re somewhere feeling nostalgic today.

One of the most common reasons people come to see me is because they lack energy and feel tired all the time.

Perimenopause has hit them hard, and they want to feel good again.

I work with clients to help them understand why they feel exhausted all the time and implement practical strategies to start feeling better.

It is possible to make it through a workday without feeling like you are going to crash at your desk in the afternoon.

It is possible to have the energy to keep up with your kids and make it through a hike on the weekend.

It is possible to wake up feeling rested and excited about the day.

I'm hosting a free live event Oct 17th & 18th on fatigue. If you are ready to feel energized in midlife, register today! Comment fatigue and I'll message you the registration link.

Who else works from home?

I've just finished a recent home office refresh and I'm loving it.

I think I found the right balance between good lighting and minimal distraction. Before this I was looking directly out the window behind my desk and would frequently find myself getting distracted by those passing by on the sidewalk.

My kids like the chair for reading while I do a bit of work with them.

How much of an impact does your space have on you?

I've really been thinking about this a lot lately.

Is our bedroom set up for sleep and s*x only?

Is our kitchen set up for the way we need to prepare meals now (quickly, easily, still delicious)?

Is my closet a space that makes me feel good or no?

Perimenopause can be a challenging time. One way we can help make the days easier is to set up our environment to support us. How does your space support you?

Tell me in the comments below.

Who here is tired? 🥱

Fatigue is a nonspecific symptom that is often the result of multiple contributing factors. These are just a few reasons why you may be fatigued during perimenopause.

Which one do you struggle with the most?

it’s functional 🤷🏻‍♀️

You are the expert in your own body.

No one else.

Sometimes, years of dieting or ignoring our body cues can leave us feeling confused, and we can benefit from some guidance to relearn how to trust our bodies.

And we also benefit from the expertise of medical professionals to help us understand the risks and benefits of treatment options, including eating patterns, to help us make the best decision for ourselves.

There is no one right way to eat in midlife.

No best menopause diet for everyone.

If you need support finding your way back to what feels good for you, book a call to learn how I can help.

Is protein the most important nutrient for women in midlife?

No, of course not. We need a balance of protein, carbohydrates, fats and fibre to keep us well-nourished and feeling our best.

Protein is often overlooked and can help:

-balance blood sugars (pair them with carbs)
-support maintenance of muscle and bone
-support immunity
-feelings of sanitation and satisfaction
-support recovery from training (strength and endurance)

The two places I see protein lacking most often in my clients is at breakfast and lunch.

What are your favourite ways of adding protein to your plate? Let me know in the comments below.

PS. Are you surprised I said bagel?

We definitely need to change the conversation! What did you think about menopause growing up? Was it even talked about?

Our Problematic Perspective of Menopause Can Make Symptoms Worse Now that I'm menopausal, I'm embarrassed by the s*xist, ageist menopause jokes I made when I was younger.

Oh, hello!

Seeing some new faces around here, so I wanted to show mine.

I'm Melanie, a registered dietitian and mom of two girls. Who's trying to navigate this midlife thing - just like you.

When I started my practice just over 3 years ago, most of my clients were women in midlife. I quickly realized I didn't know much about menopause and should probably read up on it (because that happens in midlife, right?).

When I started researching, I was blown away by how impactful this stage of life can be both on health and quality of life.

Waking up in a pool of sweat and feeling like you're going to spontaneously combust.

Unpredictable periods and mood swings (am I 14 years old again?)

Waking up at 3 am.

Why are we not taught about this in school?

So, I cracked open some new books.

I've dedicated a lot of my free time over the past few years to learning about the menopause transition, how it affects us and what we can do to feel our best and protect our health. And I've helped a lot of women along the way.

You can find information about the menopause transition and nutrition for midlife here, on my website, by subscribing to my newsletter or by joining my Facebook Group.

I'm excited to share more and help support you through this journey.

Tell me, what do you want to know?

Adding this book to my reading list!

Author Jancee Dunn's 10 Tips For Making It Through Perimenopause — and the 'Good Surprises' It Brings Best-selling author Jancee Dunn, whose new book takes the taboo out of menopause, offers her top 10 tips for managing the later-in-life change

Now keep saying it.

Keep saying it until it seems so silly to remind yourself of something so obvious.

Then build on that.

I help women who are feeling overwhelmed by the menopause transition learn to understand what to expect and how to nourish themselves so they have the energy they need to focus on what matters most to them.

A big part of this is helping you with your mindset.

Join me in The Nourished Menopause Program for the next 3 months, where you'll learn how to improve your mindset towards menopause, build sustainable, healthy habits and understand what the heck is going on with your body!

Click the sign-up button above, or send me a message, and I'll share the details with you.

Join me and learn all about the perimenopause transition, what treatment options are available to you and build a foundation of skills that will help you nourish your body and feel your best in midlife and beyond.

It's time to put yourself at the top of your list.

Join The Nourished Menopause today!

Enrollment closes May 7th. The program gets started May 8th.

Click the sign-up link or send me a message to learn more.

Signs you may be (very) hungry:

- mood swings
- brain fog
- apathy
- nausea
- feeling a bit dizzy
- thinking a lot about food
- a gnawing in your throat

It’s not always the hormones…or at least, not the ones you think. Hunger hormones will scream at you if you ignore them for too long.

So maybe what you are feeling right now, is just hunger.

(or is it being socialized to think that you should try to have it all, while maintaining a clean house, well-mannered children, looking fabulous and being ‘polite’)

Multiple things can be true.

Here’s your reminder that you’re doing great.

Now go eat something.

You can’t fight the patriarchy on an empty stomach.

The 3 biggest mistakes I see

1/ Folks not eating enough. This frequently leads to low energy, low mood, low cognition and over-eating or binges in the evenings and on the weekends.

2/ Putting too much focus on one nutrient at the expense of others. Prioritizing protein is great, but you need energy and other nutrients to put that protein to work.

3/ Intermittent fasting because the internet told me to. No, you don't. And if you choose to, there are some things you need to know so you can feel your best.

Want to learn more?

Join my free live Nutrition After 40 Masterclass on Tuesday, May 2nd at 12:00 pm PST.

Click the sign-up button on my page or send me a DM and I'll share the link with you directly.

Stop Googling...

Are you tired of trying to DIY your menopause journey?

There's a lot of information out there. Some of it is good, but it can be hard to find.

And information alone doesn't help you implement lasting change.

Like remembering to take your supplements.

Or finding an eating pattern that makes you feel good and energized while protecting your health.

It's possible to learn about the menopause transition, what to expect, what the options are, and get the support you need to thrive in midlife.

I'm here to support you through The Nourished Menopause Program. We get started next week.

If you are interested in learning more, send me a DM or write DONE GOOGLING in the comments, and I'll send you the program information.

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