Menopausal Gen Xers are pissed. And rightfully so. We grew up with the idea that “heroin chic” was the ideal body type. We were told that margarine was better than butter. Snackwells, the answer to our fat-free dreams. Our moms threw Little Debbies into our lunch boxes in elementary school. And in high school, we were told a cigarette and a cup of black coffee was a great meal, because it had no calories!
For some *crazy* reason, even though we did as we were told, we ended up overweight, inflamed, and sick. And now that menopause is upon us, things are getting worse. That’s because traditional dieting methods, like completely cutting carbs or slashing calories, often backfire, leaving you worse off.
And all of those misinformed dieting rules we learned when trying our best to starve ourselves like good girls…turns out, it’s hard to break that kind of programming.
I know this is why the number one question I get is, “What the heck should I eat?”
I understand, believe me, I do. We have never been allowed the space to just trust (or love) our bodies. We’re riddled with food fear. We crave the restriction and boundaries of calories, macros, and eating windows.
But it doesn’t have to be like this, my friend.
I can tell you without a doubt, that after years of restrictive eating patterns — it doesn’t have to feel this way.
But you’ve got to be willing to let go of the way you used to think about food and embrace what I call simply “eating like a grown-up.”
I’ll lay out my plan for you below. In this article, you will learn:
If this kind of philosophy seems like it’s right up your alley, I’d love to have you join us for my FREE 21-day Strength and Resilience Challenge! During this three-week event, we’ll tackle some mindset work, get in some workouts, and start building a foundation for strong metabolic health. Tap here to save your spot!
For many women, menopause feels like hitting a wall when it comes to weight loss and energy. Diets that once worked suddenly fail, and the scale seems stuck no matter how hard you try. This isn’t a lack of willpower — it’s biology.
During menopause, hormonal shifts, especially the drop in estrogen, can slow metabolism, increase fat storage (especially around the midsection), decrease insulin sensitivity, and accelerate muscle loss. This natural transition can make traditional dieting not only ineffective, but also damaging. Cutting calories too drastically or over-restricting certain food groups can slow your metabolism even more, leading to fatigue, cravings, and muscle breakdown.
Many women turn to popular diets — like low-carb, low-fat, intermittent fasting…but these often focus on restriction rather than nourishment. The result? Short-term weight loss followed by long-term frustration, energy crashes, and even more difficulty losing weight. Worse, these diets rarely address the root of the issue: the need to preserve and build muscle to support a healthy metabolism.
It’s time to break free from the cycle of yo-yo dieting and embrace a smarter, more supportive approach to health.
Ready to learn why muscle and protein are game-changers during menopause? Let’s go.
Muscle isn’t just for athletes. It’s essential for every woman, especially during menopause. As estrogen levels decline, your body naturally loses muscle mass, a process called sarcopenia. This loss of muscle slows down your metabolism, making it easier to gain fat and harder to maintain energy.
But here’s the good news: you can fight back.
Protein is your secret weapon. It provides the building blocks your body needs to preserve and rebuild muscle. Eating enough protein helps stabilize blood sugar, reduce cravings, and keep you feeling full longer. For menopausal women, increasing protein intake can protect lean muscle, support fat loss, and improve overall energy.
But protein alone isn’t enough. Strength training is the missing piece. Lifting weights or doing resistance exercises stimulates muscle growth, strengthens bones, and improves joint health — key factors in staying resilient as you age. It also revs up your metabolism, helping your body burn more calories at rest. Plus, it makes you feel strong and sexy.
Think of muscle as your body’s armor against fatigue, weight gain, and weakness. Prioritizing protein and muscle-building exercises isn’t about looking a certain way, it’s about reclaiming your energy, strength, and health.
Eating like a grown-up means fueling your body with purpose — not punishing it with restriction.
It’s about making smart, nourishing choices that support your health, energy, and strength without obsessing over every bite.
So, what does this look like in practice?
Aim to include a high-quality source of protein in every meal. Think meats, fish, eggs, Greek yogurt, or even beans and legumes. Protein helps preserve muscle mass, supports metabolism, and keeps you feeling satisfied. For menopausal women, this is essential for maintaining strength and energy.
You’ve got to start cooking at home. Once you’ve selected your protein, round out your plate with colorful vegetables, a little bit of fruit, and healthy fats. These foods provide the vitamins, minerals, and fiber your body (and your hormones) need to function properly. There’s no need to cut out carbs or fats completely — instead, focus on quality and balance.
Think about what foods you can ADD to your diet, rather than focusing on restriction. And stay away from things that come in a package or are loaded with sugar.
Once your taste buds become adjusted to this new way of eating, you will savor simpler ingredients and home-cooked goodness.
Forget the all-or-nothing approach. There’s room for your favorite treats when you build a solid foundation of nourishment. Flexibility leads to consistency, and consistency leads to results.
Your body is wise. Pay attention to hunger, fullness, and how certain foods make you feel. Instead of following rigid meal plans or fasting schedules, eat in a way that energizes and satisfies YOU.
What works for someone else may not work for you. Stop listening to what worked for someone else and start listening to your own body.
Combine this balanced approach to eating with regular strength training to amplify results. Exercise isn’t punishment — it’s empowerment.
Eating like a grown-up is about honoring your body, not fighting it. It’s a lifelong strategy, not a temporary fix. And once you really start to understand this approach, it becomes easier. You’ll start to feel satisfied with less and crave more nutrient-dense foods. Since you’re not overly restricting yourself, you won’t feel deprived, or go off the deep end and eat an entire box of Oreos in one sitting.
Your diet is just one part of engineering your strength and resilience, but it is a big part. We’ll talk about this some more during my FREE 21-Day Strength and Resilience Challenge next month, and I’d love to have you join us for it.
This event is going to give you a roadmap to feeling stronger, healthier, and more energized. But more importantly, it’s going to give you the tools to engineer the journey for yourself.
Save your spot here before it’s too late!
Disclaimer:
The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.
This blog/podcast may contain affiliate links, meaning Dr. Moore may earn a small commission if purchases are made through these links, at no additional cost to the consumer. Links to Dr. Moore’s courses and supplements are provided for informational purposes only and are not a substitute for personalized medical advice. Statements about supplements and products have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent disease. Individual results may vary.
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