The MENOPAUSE NUTRITION STRATEGY

1 – PRIORITIZE PROTEIN

Protein is critical for maintaining muscle mass, metabolism, blood sugar balance, and cognitive function—all of which become more vulnerable as estrogen declines. Without enough protein, muscle wasting accelerates, metabolic rate drops, and glucose regulation worsens, increasing the risk of abdominal weight gain, energy dips, and brain fog.

Protein also plays a role in:

• Supporting neurotransmitter synthesis (for mood and mental clarity)

• Enhancing satiety, reducing overeating or sugar cravings

• Reducing post-meal blood sugar spikes, especially when paired with fiber

Protein is critical for maintaining muscle mass, metabolism, blood sugar balance, and cognitive function—all of which become more vulnerable as estrogen declines. Without enough protein, muscle wasting accelerates, metabolic rate drops, and glucose regulation worsens, increasing the risk of abdominal weight gain, energy dips, and brain fog.

Protein also plays a role in:

• Supporting neurotransmitter synthesis (for mood and mental clarity)

• Enhancing satiety, reducing overeating or sugar cravings

• Reducing post-meal blood sugar spikes, especially when paired with fiber

Plant-Based Proteins

  • Lentils (½ cup cooked) → 9g

  • Black beans (½ cup cooked) → 7-9g

  • Chickpeas (½ cup cooked) → 7g

  • Quinoa (1 cup cooked) → 8g

  • Tofu (3.5 oz, firm) → 10g

Animal-Based Proteins

  • Chicken breast (3.5 oz) → 25-30g

  • Salmon (3.5 oz) → 22-25g

  • Tuna (3.5 oz) → 20-25g

  • Eggs (1 large) → 6g

Protein

For general health and muscle maintenance, aim for 0.5-0.8 grams of protein per pound of body weight (g/lb) per day.

For example, 150-pound woman would aim for 75-120 grams of protein per day.

How can you get all that protein? We recommend starting your day with our smoothie mix! It packs 20g per serving.

For other meals later in the day, try: 

What about fiber?

Fiber plays a crucial role in gut health, digestion, and overall well-being, especially for women in menopause. It comes in two main types: soluble and insoluble. Soluble fiber feeds beneficial gut bacteria, promoting a healthy microbiome that influences digestion, immunity, and even hormone regulation. It also slows the absorption of sugar, helping to stabilize blood sugar levels, and binds to cholesterol, reducing the risk of heart disease. Insoluble fiber, on the other hand, supports regular bowel movements, preventing constipation—a common issue as digestion slows with age. Additionally, fiber helps with satiety, reducing overeating and supporting weight management. Women in menopause should aim for at least 30 grams of fiber per day, but most people get far less.

Here are some high-fiber foods

  • Lentils (½ c.) → 7.8g total (1.0g soluble, 6.8g insoluble)

  • Black beans (½ c.) → 7.5g total (2.4g soluble, 5.1g insoluble)

  • Quinoa (1 c.) → 5.2g total (1.3g soluble, 3.9g insoluble)

  • Broccoli (1 c.) → 5.0g total (1.0g soluble, 4.0g insoluble)

  • Apple (w/ skin) → 4.4g total (1.2g soluble, 3.2g insoluble)

  • Avocado (½ ) → 5.0g total (1.9g soluble, 3.1g insoluble)

  • Berries (1 c.) → 6-8g total (2-3g soluble, 4-5g insoluble)

  • Chia seeds (1 tbsp) → 5.0g total (1.0g soluble, 4.0g insoluble)

Salvation in smoothie form.

Our core product is a wonderful, workhorse smoothie mix. First thing in the morning, it helps to check some things on your list. Namely:

  • Protein helps maintain muscle mass, and supports metabolic health, appetite regulation, and bone health as estrogen levels decline.

  • Fiber (and plenty of it – 30g per day!) helps to support digestive health, regulate blood sugar, and reduce the risk of heart disease.

  • Omega 3s reduce inflammation, support brain health, and help manage symptoms like hot flashes and mood swings.

  • Adaptogens help the body manage stress, support immune function, and promote hormonal balance.