Can you have your cake and eat it?

I suspect you already know the answer to that.....

I think this will be a recurring theme because there’s so much about nutrition to talk about. 

It may also take the longest to get your head around. 

Even if you fuelled wisely in your younger years and somehow avoided fad diets, miracle metabolism boosters or other mythical fasts… at the very least, you are thinking about a balanced diet as a calories in - calories out equation.

Perimenopause means the simple in = out no longer works the same way, and you may find yourself gaining weight, feeling tired and generally unhealthy. 

So to begin with, let’s start with guiding principles to follow when thinking about food in perimenopause:

• Avoid Calorie Deficits: Being in a calorie deficit can harm a perimenopausal body by raising cortisol, lowering muscle mass, dropping metabolism, and potentially accelerating insulin resistance and osteoporosis.

• Prioritise Protein: Ensure your diet is rich in protein to support muscle mass and overall energy. Aim for 30g per meal or 100g per day. Chicken, cottage cheese, fish, legumes, eggs - they are your friends!

• Time Your Carbohydrates around your life: Include complex carbohydrates and time them to effectively fuel your training and energy demands rather than when you like to eat. This short video explains why this is important.

• Incorporate Healthy Fats: Include healthy fats (such as omega-3 fatty acids) to help stabilise your blood sugar levels. Good quality olive oil, buts, chia seeds… all these should become staples in your pantry.

• Never Skip Breakfast: Food timing is increasingly important, and skipping breakfast should be avoided at all costs. Make it a habit to eat first thing in the morning. 

• Adopt the 80/20 Rule: Focus on nutritious, whole foods most of the time while allowing for flexibility to enjoy treats without guilt. It’s about course correction, NOT perfection.

• Limit Alcohol and Caffeine: Both can aggravate anxiety, mood swings, and night sweats. There’s a reason I list it after the 80/20 rule, though ;) Remember - it’s not about perfection - but just be aware of what impact certain things will have on you.

Sounds quite simple, right? I know it’s not. But remember - even a small change once every now and then can accumulate to a lot of good.

This is where working with a coach can be extremely beneficial. Knowing what to do is one thing, but having someone to break it into manageable chunks and keep you accountable is another.

Go ahead and book that FREE call with me to see if that would be a good fit for you.