Elizabeth Ward and Hillary Wright are registered dietitians, authors of *The Menopause Diet Plan*, and together are known as The Menopause Dietitians.
They join me to cut through the noise around menopause nutrition and explain what actually changes, what gets exaggerated online, and which habits matter most.
We discuss:
• Whether metabolism actually slows during menopause
• Age, hormones, activity, and energy expenditure
• Why women may have less margin for gradual fat gain
• Hormones, appetite, sleep, and behaviour
• Estrogen and abdominal fat storage
• Stress, cortisol, and exercise
• Why alcohol can become more significant during menopause
• Fibre and practical ways to eat more of it
• Fibre fearmongering and “fibre maxing”
• Ultra-processed foods and nutrition nuance
• Menopause influencers and supplement misinformation
• How to judge credentials and health claims
• Practical nutrition strategies for menopause
• Why adding nutritious foods can work better than constant restriction
• Personalized fat-loss planning
• Easy nutrition wins like frozen vegetables
• And much more
Follow The Menopause Dietitians:
@menopausedietplan
CHAPTERS
00:54 Menopause and the Metabolism Myth
02:45 The Reality of Declining Activity
05:29 Aging, Pressure, and Grace
07:32 Health and Beauty From the Inside Out
11:51 What Hormones Actually Change
13:37 Estrogen and Abdominal Fat Storage
15:20 Alcohol and Smaller Calorie Margins
19:43 Stress, Cortisol, and Exercise
22:02 Menopause Influencers and Misinformation
24:43 Fibre Fearmongering
26:27 The “Fibre Maxing” Myth
27:13 Alcohol and Trigger Foods
27:38 Ultra-Processed Food Needs Nuance
29:09 Fast Food and the Speed Trap
30:57 The Menopause Supplement Grift
35:00 Credentials, Trust, and Health Information
40:52 Finding the Middle Ground
44:25 Practical Nutrition and Coaching Tips
50:33 Personalized Fat-Loss Planning
51:28 The Frozen-Vegetable Cheat Code
52:28 Final Thoughts and Resources
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• Send it to someone navigating perimenopause or menopause
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