Nutrition
Could What I Eat Be Affecting How I Feel?
When I first started experiencing perimenopause, I kept searching for one thing that would make all my symptoms disappear.
I wanted a magic supplement.
A miracle food.
One simple answer.
What I eventually realized was that no single food could fix everything—but the way I nourished my body every day made a much bigger difference than I ever expected.
The foods we eat can't stop perimenopause, but they can support our overall health during this transition. A balanced eating pattern that includes protein, fiber, healthy fats, fruits, vegetables, and whole grains may help support energy, muscle health, bone health, heart health, and overall well-being.
Nutrition isn't about eating perfectly.
It's about giving your body the support it deserves during one of the biggest hormonal transitions of your life.
You feel exhausted most afternoons
You constantly crave sugar
You skip meals because you're too busy
You snack all day but never feel satisfied
You rarely eat enough protein
You feel shaky or irritable between meals
You experience frequent energy crashes
You're always hungry
You rely heavily on processed convenience foods
You struggle with weight changes
Your workouts leave you feeling drained
You don't drink enough water
You feel overwhelmed trying to figure out what you should eat
If several of these sound familiar, you're not alone. Many women unknowingly undereat protein, skip meals, or rely on quick foods because life gets busy.
As hormones begin to fluctuate, your body has different nutritional needs than it did in your twenties.
Eating well won't eliminate every symptom, but it can support many aspects of your health, including:
Steadier energy
Muscle maintenance
Bone health
Heart health
Healthy digestion
Better workout recovery
More satisfying meals
Stable blood sugar
Overall wellness
Many women also notice that prioritizing balanced meals helps them feel more energized and less likely to experience intense hunger later in the day.
One of the biggest changes I made during my perimenopause journey was increasing my protein.
Like many women, breakfast often consisted of coffee, lunch was whatever I could grab between responsibilities, and by dinner I was starving.
I didn't realize how little protein I was actually eating.
Once I started building my meals around protein instead of carbohydrates alone, I noticed something surprising.
I stayed full longer.
I had steadier energy.
I wasn't constantly reaching for snacks.
I felt stronger.
That doesn't mean I eat perfectly. I still enjoy desserts, family dinners, vacations, and celebrations.
I simply learned that consistency matters far more than perfection.
That realization inspired me to create my FREE 30-Day High Protein Meal Plan Guide because I wanted other women to have an easy place to start without counting every calorie or following another restrictive diet.
Eat protein with every meal
Include colorful fruits and vegetables daily
Choose whole grains more often
Include healthy fats like olive oil, avocados, nuts, and seeds
Stay hydrated throughout the day
Eat regularly instead of skipping meals
Plan simple meals ahead of time
Keep healthy snacks available
Read labels without obsessing over them
Enjoy treats without guilt
Focus on long-term habits instead of short-term diets
Give yourself grace—you don't have to eat perfectly.
Small improvements practiced consistently often have a bigger impact than extreme diets that are impossible to maintain.
Instead of following strict food rules, these are the goals I try to work toward most days.
🥩 Aim for protein first.
🥗 Fill half my plate with vegetables whenever possible.
🍓 Eat fruit every day.
💧 Drink more water than I think I need.
🍞 Choose whole foods more often than processed foods.
🍳 Eat breakfast instead of waiting until I'm starving.
🚶 Move my body after meals when I can.
❤️ Enjoy food without guilt.
These are products I personally use, love, or believe can complement a healthy lifestyle during perimenopause.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before beginning any new supplement.
🍳 Protein & Muscle Support
Protein becomes especially important during this chapter as maintaining muscle, strength, and recovery becomes a bigger priority. I recommend Momentous Whey Protein Isolate as an easy, high-quality way to increase daily protein and help support lean muscle, strength, and an active lifestyle.
Quick Note: I get the unflavored so I can mix into foods as I prepare to increase my protein intake when I'm low on my protein goal for the day.
👉 Shop Momentous Whey Protein Isolate
A few good ways to use Momentous unflavored whey:
Oatmeal/overnight oats: stir in ½–1 scoop after cooking.
Greek yogurt: mix in ½ scoop—you'll barely notice it once toppings are added.
Pancakes/waffles: add it to the batter; you may need a little extra liquid.
Eggs/egg bowls: I wouldn't add a full scoop because the texture can get odd, but a small amount can work in egg-based recipes.
Mashed potatoes: stir a small amount in after cooking.
Soups: works especially well in creamy soups; mix it with a little cool liquid first, then stir it in.
Pasta sauces: add to creamy/cheesy sauces rather than highly acidic tomato sauces.
Protein desserts: pudding, yogurt bowls, cheesecake-style bowls, baked oatmeal, muffins, etc.
Sauces/dips: Greek-yogurt ranch, queso-style dips and creamy dressings can all be boosted.
The biggest trick: don't dump whey directly into something that's boiling hot. Whey won't lose its protein, but high heat can make it clump or become rubbery/grainy. Remove the food from direct heat, let it cool slightly, and then stir it in. For savory foods, starting with ¼–½ scoop per serving usually keeps the taste and texture much better than forcing in a whole scoop.
💊 Daily Nutrition
Nutrition can feel harder to stay on top of during this chapter. I recommend Thorne Daily Greens Plus for an easy daily boost that supports energy, healthy aging, stress resilience, and overall wellness—helping fill the gaps on days when your diet isn’t perfect.
My favorite ways to make it taste better:
🍋 Lemon-water method — easiest: 1 scoop + 10–12 oz ice-cold water + squeeze of fresh lemon or lime. Shake hard with ice and drink through a straw.
🍍 Pineapple method — best flavor: 1 scoop + 6–8 oz cold water + 2–3 oz 100% pineapple juice + ice. Pineapple is strong enough to cover that grassy taste without turning it into a huge drink.
🍓 Berry method: Blend 1 scoop with water, ice, a few frozen strawberries/berries and a squeeze of lemon.
🥤 Quick-shot method — easiest to get down: If you don't enjoy greens drinks, use just enough cold water to mix it smoothly, drink it quickly, then follow with regular water. Much easier than nursing 16–20 oz of something you dislike.
🍏 Apple-lemon: 1 scoop + mostly cold water + a splash of 100% apple juice + lemon + ice. This makes it sweeter without needing a whole glass of juice.
🧊 Prep trick: Put your shaker bottle with water in the refrigerator the night before. In the morning, add the scoop and ice, shake, drink. Thorne itself recommends a shaker bottle for mixing its powdered formulas with liquid.
For best taste with the fewest calories, I'd go with ice-cold lemon water. If that's still too "green," pineapple + lemon + ice would be my next choice.
💧Hydration & Electrolytes
Staying hydrated can make a noticeable difference in how you feel during this chapter. I recommend Buoy Hydration Drops because they make it easy to add electrolytes to your everyday drinks without sugar or sweeteners—supporting hydration, energy, and overall wellness throughout the day.
“Easy Hydration Boost”
Add one quick squeeze of Buoy Hydration Drops to the drink you're already having—water, lemon water, iced tea, coffee, or your morning smoothie. No sugar, sweeteners, or flavoring.
🥤 Healthy Kitchen Essentials
I drink significantly more water when I have a large bottle with me throughout the day.
Sometimes making hydration easier is all it takes.
I love my personal Ninja Blender to blend my smoothies and pre-workout.
📖 FREE 30-Day High Protein Meal Plan
Why I recommend it:
This is exactly why I created it.
Simple meals.
No complicated calorie counting.
No expensive ingredients.
Just practical ideas to help you increase your protein and nourish your body.
❌ "I have to eat as little as possible to lose weight."
Your body still needs fuel, especially protein, healthy fats, vitamins, and minerals.
❌ "Carbs are the enemy."
Whole grains, fruits, beans, and vegetables provide important nutrients and fiber. The goal is balance—not eliminating entire food groups.
❌ "If I eat one unhealthy meal, I've ruined everything."
One meal doesn't determine your health any more than one healthy meal transforms it.
Consistency matters much more than perfection.
❌ "Supplements can replace healthy eating."
Supplements may help fill nutritional gaps, but they work best alongside a balanced eating pattern—not instead of one.
You don't need another crash diet.
You don't need another list of foods you're never allowed to eat again.
You need a way of eating that supports your body, fits your life, and helps you feel your best.
Start with one simple habit.
Drink another glass of water.
Add protein to breakfast.
Eat another serving of vegetables.
Pack tomorrow's lunch.
Those small decisions, repeated over time, create meaningful change.
You deserve to feel strong, energized, and confident in your body.
📖 Read my book:
What's Wrong With Me?
🥗 Download the FREE 30-Day High Protein Meal Plan
🛍️ Browse My Favorite Nutrition & Protein Products