Eating through perimenopause

Eating through perimenopause and menopause; 5 nutrition myths that could be holding you back.

Perimenopause and menopause can feel like your body has changed overnight, your energy dips, sleep gets worse, and suddenly the foods that once worked for you don’t anymore. It’s no wonder so many midlife women feel frustrated about their weight, cravings and mood.

As a health coach specialising in midlife women, I support clients to make realistic lifestyle and nutrition changes that work with their hormones, not against them. Let’s look at five of the most common menopause nutrition myths and what actually helps your body thrive in this stage of life.

Myth 1: Skipping Breakfast Boosts Metabolism

Think skipping breakfast and just having coffee will help you lose weight? In reality, it often backfires.

Without food first thing, blood sugar levels crash, leaving you tired, foggy and craving sugar later in the day.

Breakfast doesn’t have to big but it needs to be powerful and balanced; rich in protein, fibre and healthy fats.  This combination of nutrition sets the tone for steady energy and appetite control.

Try overnight oats with berries and seeds, or poached eggs and avocado on sourdough.

👉 Truth: A protein-rich breakfast supports metabolism and hormone balance.

Myth 2: You Can’t Lose Weight After Menopause

Yes, hormones shift. Oestrogen and progesterone decline, affecting fat distribution and metabolism, which can lead to belly fat gain.

But that doesn’t mean weight loss is impossible — it just means the strategy needs to change.

From our mid-30s, we lose around 8% of muscle per decade. After 50, it increases to 2% per year! Less muscle means fewer calories burned at rest.

The solution? Strength training plus adequate protein to rebuild lean muscle, alongside quality sleep and stress management.

👉 Truth: You can lose weight after menopause — focus on muscle, protein, rest and consistency.

Myth 3: Carbs Are the Enemy

Carbs are your brain and muscles’ preferred fuel source, the right ones keep you energised and focused.

What really matters is carbohydrate quality. Fibre-rich carbs like oats, brown rice, chickpeas, beans, and vegetables stabilise blood sugar, improve gut health, and support weight management.

Most adults only eat a third of the recommended 30g of fibre a day. Increasing this helps reduce cravings, keeps you fuller for longer, aids bowel movement and lowers the risk of bowel cancer.

Follow the 80/20 rule, I know I’m not perfect and enjoying your favourites occasionally is totally fine, but base most meals on slow-release, whole-food carbs.

👉 Truth: Smart carbs fuel your body and balance your hormones.

Myth 4: Eating Less Is the Answer

Constant restriction slows metabolism and increases cravings. When you under-eat, your body adapts to scarcity and conserves energy and loses valuable muscle mass, making fat loss even harder. Extreme restriction just adds more stress to the body and mind.

This is especially true with weight-loss injections like Ozempic and Mounjaro, which can unfortunately reduce lean muscle mass as well as fat. So, when people stop taking the injections, and without a proper lifestyle strategy, strength training or adapting eating habits, the weight will go back on.

Instead of “less”, think how can I nourish my body. Try to eat balanced plates of lean protein, quality carbs, plenty of vegetables and healthy fats.

Remember: 100 calories of broccoli benefit your metabolism far more than 100 calories of biscuits.

👉 Truth: Fuel your body — don’t deprive it. A nourished metabolism works better.

Myth 5: It’s All Hormones, Nothing You Eat Matters

Hormones influence everything from mood to metabolism, but nutrition and lifestyle have a powerful role in how you feel aswell.

Balanced meals stabilise blood sugar, reducing hot flushes, energy dips and mood swings.  On the flip side, too much sugar, alcohol and ultra processed foods can make perimenopause symptoms worse.

Focus on:

Protein for muscle, hair, skin and satiety

Fibre-rich carbs for gut health and energy support

Healthy fats (especially omega-3s) for reducing inflammation and heart and brain health.

👉 Truth: Believing it’s all hormones takes away your control. The reality is you have the tools; food, sleep, stress management and movement are the best tools to support your hormones and wellbeing.

Where to start?

Don’t overhaul everything at once. Small, consistent steps make the biggest difference:

Start with one meal, try a balanced breakfast with protein, healthy fats and fibre.

Plan your weekly shop; stock up on quality protein, fruit and vegetables, and healthy fats.

Notice your energy, track how balanced meals change your mood and focus.

Prioritise rest and quality sleep is essential for hormone balance.

Final Thought

Perimenopause and menopause aren’t about restrictions or quick fixes. It’s about fuelling your body for energy, strength and confidence.

When you eat in a way that supports your changing hormones, you’ll feel more balanced, focused and in control, not just surviving midlife, but thriving through it.