Perimenopause - 4 Nutrition Tips

How can you combat perimenopausal symptoms like gaining stubborn belly fat by adjusting your nutrition? Here are four tips you can implement today:

Bump Your Protein: Consider increasing your protein intake to 30% of your calorie intake. Start by making small swaps, such as increasing your protein at a meal by one ounce.

Create a Small Calorie Deficit: Decreasing estrogen levels can lead to more weight gain around the midsection. By creating a small calorie deficit of no more than 200 calories per day, you can help shed that stubborn fat without losing muscle.

Increase Your Calcium and Vitamin D Intake: A drop in estrogen during perimenopause can lead to more bone resorption than formation, which can result in osteoporosis. By increasing your calcium and vitamin D intake, you can help keep your bones healthy.

Focus on Antioxidants: Incorporate more antioxidants into your diet. These can help prevent oxidative stress in your body. Vitamins like Vitamin E can help reduce the severity and frequency of hot flashes. Additionally, antioxidants are beneficial in boosting your mood and assisting with anxiety and depression.

[NikoHL]

I'm a middle aged man and I follow your tips all the time .. TYSM...

[PS-qnoz]

Antioxidants for mood boosting, that makes sense! I've focused on antioxidants for decades now (I'm 48) and generally speaking I enjoy stable moods.

[goofykitty]

Thank you for this info 🙏🏼!! You are inspiring. 😻🫶🏼

[oneworldfamily]

Great tips. If you're vegetarian, may I just add to tip 3 to include vitamin K2 also.

[Ida-Adriana]

K2 is vital with D3 and calcium! Otherwise the calcium won’t go where it’s needed 🙂

[Cjean]

I learn so much from you! Thank you sharing your amazing tips!

[donnachimenti]

Great tips and very helpful thank you!

[E.l.i]

Hola amiga! Me gusta tu trabajo y el resultado en tu cuerpo 💯%👏 Podes escribir los subtitulos en español. Gracias 💗👋🏽saludos desde Uruguay 🇺🇾

[mychale]

Also eating more animal fats help huge! 😊❤ good tips

[jennabest]

Do you have advice on how to lower both cortisol and androgens?

[rhodabharath]

Not all perimenopausal women are focused on losing fat. Some of us simply want to learn about the best ways to eat. This focus on weight loss and fat is exhausting.

[pbgolxc]

The very best antioxidant is high phenol coffee..☕

[TerriG_]

If you’re counting macros…. How do you do a calorie deficit? Do you lower your fat grams or carbs?

[nenat]

Ive tried its hard how to get protein intake with low calories how to get high fiber without carbs how to eat carbs because i have tried keto and i almost went blind how to eat. And what to eat when you have hiatus hernia with severe acid reflux and how to diet and get evrything i need from protein, fiber, and healthy carbs when im limited from all foods because of diverticulosis and gastritis and i cannonly have soups even though im malnourished no doctor or hmo can or wont help me ahhhh im tired of all this🥺🥺 problems no one can help me with doctors are so mean😢

[ndAmendmentMF]

That's one strong lady 😂 who's mom is that