If you’re moving through perimenopause or menopause, you already know your body’s playing a whole new game. Weight slips onto your middle. Energy fades. Sleep gets weird. And all the old rules about “eat less, move more” feel useless and cruel. I’ve been there. I’ve coached hundreds of women through this season. The good news? Real food + smart habits can turn things around.

What’s actually changing

When estrogen dips, your body shifts how it stores fat. Muscle mass declines a bit. Insulin sensitivity can wobble. Add stress and poor sleep, and metabolism gets louder and harder to trust. It’s not that you’re broken. It’s that your hormones need different support now.

The food-first strategy that helps

Forget extreme rules. Think steady, nourishing choices that calm blood sugar, tame inflammation, and keep you full so you don’t swing into binge-or-starve mode.

1. Protein first.
   Start meals with protein. Eggs, chicken, salmon, Greek yogurt, or a collagen + protein shake. Protein preserves muscle and keeps hunger in check.
2. Good fats are your friend.
   Avocado, olive oil, butter, fatty fish. Fats stabilize energy and help hormones stay balanced. They don’t make you fat—sugar and constant carb spikes do.
3. Lower refined carbs.
   Skip the bread, chips, and sweets that spike insulin and pull you into cravings. Keep a few low-glycemic carbs (berries, sweet potato on active days) if you tolerate them.
4. Anti-inflammatory whole foods.
   Brightly colored veggies in small portions, wild salmon, bone broth, herbs, and fermented foods. These calm inflammation and support gut health.
5. Mind your minerals.
   Magnesium helps sleep and blood sugar. Vitamin D and omega-3s support mood and inflammation. Talk to your clinician and consider basic labs if you’ve been struggling.

Simple meal framework (no counting, just habit)

• Breakfast: 2 eggs + sautéed greens + half an avocado.
• Lunch: Big salad with protein (chicken or salmon), olive oil dressing, and a small handful of nuts.
• Dinner: Roast beef or baked salmon, steamed veg, butter or a side of mashed cauliflower.
• Snacks only if hungry: hard cheese, olives, boiled egg, or a small handful of macadamias.

Small habits that supercharge food changes

• Strength training 2–3x/week. Muscle helps metabolism. No gym? Bodyweight squats, dumbbells, or resistance bands work.
• Prioritize sleep. Less sleep = more cravings. Aim for dark, cool, consistent bedtime routines.
• Manage stress. Short breathwork, a 10-minute walk, or journaling helps lower cortisol.
• Time your eating wisely. Intermittent fasting can help some women, but be gentle. If it spikes stress or worsens sleep, back off.

What to expect (and how to stay steady)

Change is slow and steady here. You might feel less bloated in 2 weeks. Energy and sleep can improve in a month. Weight shifts may take longer. Celebrate the non-scale wins: clearer thinking, fewer cravings, better mood, clothes fitting differently.

When to get help

If you’re on meds, have thyroid issues, or serious health concerns, check with your clinician before big shifts. A coach or structured program can help you personalize food, exercise, and labs so you don’t guess your way through it.

If you want a practical, compassionate plan that fits real life—kids, work, church potlucks—my Essentials program walks you through this with simple meal plans, coaching, and community.

Check it out: https://kmweightloss.com/programs.

You’re not starting over. You’re upgrading your tools. With the right food and tiny daily habits, menopause can be a season of renewed energy and confidence. You deserve that.