What to Eat When Menopause Is Messing With Everything
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Tafiq Akhir (Mr. Menopause): [00:00:00] If you feel like you're doing everything you used to, you're eating the same way you always have, and your body still feels completely different, this episode is for you. So if food suddenly feels confusing, if weight feels stubborn, and if your energy goes up. And down for no clear reason. And if your body just feels unpredictable, I want you to hear this clearly from me right now.
You are not failing your body. Your body is changing how it works. And once you understand why. Food stops feeling frustrating and starts making sense again. And today I am talking about what to eat when menopause is messing with everything. And this is not a diet, no rules, no restrictions, just clear guidance for a body that's going through real.
Physical, mental and emotional change. I'm Taika Kier. Mr. Menopause here. Your go-to source for reliable menopause and [00:01:00] healthy aging support and a welcome to the Mr. Menopause Show.
Now if you have ever said, I eat the same, but my body doesn't respond the same anymore, you're not imagining things. See, as estrogen starts fluctuating and declining well, your body changes how it handles blood sugar, stores fat builds muscle and processes energy. Your metabolism didn't stop working. It simply is adjusting.
So when you keep eating the way you did before menopause, your body may respond differently. You might notice bloating, you might feel tired after meals, you might gain weight even though nothing else in your routine has changed. And that's not a lack of discipline. That is how your body is adapting to hormonal change and when no one explains this well.
Food can start to feel confusing instead of [00:02:00] helpful. Now during the menopause transition, protein is no longer optional, and this is the first place that I wanna focus because most women aren't eating enough protein in the first place, especially earlier in the day. But protein helps to maintain muscle.
Muscle helps to keep your metabolism working, and metabolism affects how your body uses energy. And storage fat. And as estrogen declines, muscle loss happens more easily, and when muscle decreases, metabolism slows and weight gain becomes easier. That's why protein matters at every meal. Not perfectly, not obsessively.
Just consistently eggs, fish, chicken, Greek yogurt, beans, and lentils. See, protein tells your body that it has enough fuel and that it doesn't need to slow things down. And when your body gets enough protein, it is less likely to lower your metabolism or to store extra fat as a protective response. And here's something I [00:03:00] want you to understand.
Blood sugar is affecting more than you realize. In fact, blood sugar swings can make menopause symptoms much worse. When your blood sugar rises quickly and then drops, you might feel irritable, shaky, anxious, exhausted, or even mentally foggy. You might even crave sugar or feel emotionally off menopause changes.
Sensitive your body is to insulin, and that means that meals that are high in refined carbs and low in protein or fat can cause faster spikes and harder crashes in your energy. And those crashes don't feel like low blood sugar. They feel like fatigue, mood swings, or lack of focus. And that's chemistry, not weakness.
The fix. Doesn't have to be complicated though. Start with protein, add fiber and include healthy dietary fats. This slows digestion and helps keep blood sugar more stable. And when blood sugar stays more stable, energy, mood and focus [00:04:00] often improve. Eating fat is not the problem either. And I wanna be clear about this because a lot of women still are afraid to eat dietary fats.
Your body needs fat though. Your brain needs fat. Your hormones need fat. Every cell in your body depends on fat to function properly. The issue isn't fat itself, it's the type of fat. Healthy dietary fats help to reduce inflammation, support brain health, and can help you feel satisfied after meals. Olive oil, avocados, nuts and seeds.
Fatty fish. These fats support your body as it adjusts during menopause. Now, highly processed fats do the opposite. They increase inflammation and interfere with how your body manages energy and weight. And this isn't about fear, ladies. This is about choosing what supports your body during this stage of life.
And we can't forget about fiber either because it's doing more than you think. Fiber is not just about digestion. [00:05:00] Fiber helps to slow blood sugar spikes, fiber feeds healthy gut bacteria. Fiber even helps your body process hormones more effectively. Now, your gut plays a role in how estrogen is broken down and recycles.
So when gut health is off, hormone related symptoms can feel stronger and more unpredictable. So, vegetables, beans, whole fruit seeds, eating a variety of fiber rich foods really does matter because when your gut is supported, your body tends to feel more balanced. Overall, micronutrients matter more during menopause.
Also because calories alone do not equal nourishment during menopause, your body often needs more vitamins and minerals. Not fewer magnesium to support sleep, stress response, and muscle relaxation. B vitamins support, energy and brain function. Zinc supports immune health and tissue repair while highly processed foods well, they may keep your stomach full, but they're gonna leave your [00:06:00] cells short on the nutrients that they need, and when cells don't get what they need.
Symptoms show up. That's why food quality matters more now than it used to. Now, this part is really important because diet culture tells you to eat less and to push harder, but menopause requires the opposite approach. When you undereat stress hormones rise. When stress hormones rise, your body is more likely to store body fat, especially around the midsection.
Your sleep and mood are also affected. So if you've ever said, I'm barely eating and I'm still gaining weight, well that makes sense. Your body is responding to stress, not failure. The goal during menopause is not control, ladies. It's support, and when your body feels adequately fueled and supported, it works more efficiently.
Now if menopause feels like it's messing with everything, your body is not broken. It is simply adapting to [00:07:00] hormonal change. And when you understand exactly what your body needs now, then food becomes a way to support energy metabolism and overall health instead of something to fight with. This isn't about perfection.
It's about understanding and understanding gives you better options. And if this episode has helped you understand what's happening in your body, and if you're tired of guessing what to eat or what to do, then you'll wanna check out episode 40 next. And for this special episode, I am sharing my free masterclass called Stop.
Suffering through menopause. So click the link in the description, head over to watch that episode now, and if you haven't subscribed to the channel yet, hit that subscribe button so you don't miss what's coming up next week. Until then, stay safe and be well.
