Around 40 and during menopause your hormone balance changes. You notice it in your energy, your mood, your sleep and in how easily (or not) you lose weight. With the right nutrition you can support your body enormously in this phase.
What changes hormonally
Oestrogen levels gradually drop, which affects how your body stores fat — more often around the belly — and how sensitive you are to insulin. As a result, your body responds differently to sugars and fast carbohydrates than before.
Three pillars of hormone-friendly eating
1. Enough protein
Protein maintains your muscle mass, keeps you feeling full and stabilises your blood sugar. Spread it across the day and start with it at breakfast.
2. Fibre and vegetables
Fibre supports your gut, your satiety and stable blood sugar. Aim for vegetables at at least two meals a day and choose wholegrain over white.
3. Healthy fats
Fats from fish, nuts, avocado and olive oil support your hormone balance and keep you full for longer. Don't fear fat — choose the good kinds.
Not eating less, but eating better.
Watch these two as well
- Sleep and stress: too little sleep and chronic stress raise the hormone cortisol, which works against weight loss. Nutrition is only part of the picture.
- Alcohol and sugar: both cause swings in your blood sugar and energy. Cutting back often helps surprisingly quickly.
Making a plan together
Every woman is different, and there's no one-size-fits-all diet. During a programme I tailor your nutrition to your body, taste and routine — realistic and sustainable. Curious? Feel free to book a free intake.
