3 Things I Wish I Knew About Nutrition Before Menopause

When I first started to notice changes in my body in my forties, I brushed them off as “just getting older.” A bit more tired, a bit more irritable, clothes fitting differently — nothing too dramatic at first. But then came the 3am wake-ups, the mystery weight gain, and the hot flushes that made me feel like I was living in a sauna. Suddenly, I realised this wasn’t just “getting older”… this was menopause knocking, or rather, banging at the door.

Like many women, I had spent years thinking, health was all about calories in versus calories out. Eat less, move more, job done. Except that formula didn’t quite add up anymore. Instead of feeling in control, I felt like my body was running the show (and not consulting me on the script).

Now, in my mid 50’s, there are three nutrition lessons I wish I’d learned sooner. Hopefully they’ll save you a few years of trial, error, and muttering “what the heck is going on with me?!” under your breath.

1. Food is More Than Calories

For most of my adult life, I thought being “healthy” meant keeping calories down — low-fat yoghurt, rice cakes, and anything labelled “lite.” But here’s the thing: a 100-calorie biscuit and a 100-calorie handful of almonds might look the same on paper, but in real life? One leaves you raiding the pantry 20 minutes later, the other actually fuels your body.

During menopause, our bodies crave nutrients that support muscle retention, bone health, digestion, heart health, and energy. Once I swapped out my “diet” mindset for a “nourishment” mindset, I realised food wasn’t the enemy — it was my ally. Suddenly, meals felt more satisfying and less like a math equation.

Practical tip: Next time you’re making a meal, ask yourself: Is this just filling a hole, or is it fuelling my body? Make changes such as adding something nutrient-dense — oats instead of sugary cereal, natural Greek yoghurt instead of fruit based ones, wholegrain bread/pasta/rice instead of the white variety, adding veggies and/or salads to every meal. 

2. Protein is Queen in Midlife

Confession: for years I thought protein was just for gym junkies and people who said things like “macros” unironically. I was more interested in carbs (hello, toast) and fat (hello, cheese) — protein was an afterthought.

Then menopause arrived, and I learned that protein is basically the Beyoncé of midlife nutrition: strong, powerful, and holding everything together. Without enough of it, we lose muscle faster, which affects strength, bones, metabolism, and even mood.

When I started making protein a priority, I noticed fewer energy crashes, better recovery from workouts, and fewer “hangry” moments (my family appreciated that one the most).

Practical tip: Aim for a palm-sized portion of protein at each meal. Eggs, chicken, lentils, salmon, yoghurt — pick your favourites.

3. Blood Sugar Balance is Everything

Before menopause, I rode the blood sugar rollercoaster like it was an Olympic sport. Morning toast gave me a quick burst of energy, then I’d crash by 10am and find myself inhaling biscuits with my coffee. By 3pm, I was tired, cranky, and wondering why my jeans were shrinking in the wash.

Turns out, this wasn’t bad luck — it was blood sugar imbalance. And it affects everything: energy, cravings, sleep, even mood swings (as if we needed more of those during menopause!).

Balancing my meals with protein and healthy fats was a game changer. Suddenly, my energy felt steadier, I didn’t need to hide emergency chocolate in my handbag, and I was less likely to snap at my loved ones for breathing too loudly.

Practical tip: Pair your carbs with protein or fat. Instead of just an apple, have it with a nut butter. Instead of toast alone, top it with avocado and eggs. Trust me — your mood (and your family) will thank you.

A Final Word
Looking back, I wish I had known these three things sooner: that food is more than calories, that protein is non-negotiable, and that blood sugar balance is the unsung hero of midlife.

Menopause doesn’t come with a manual, and sometimes it feels like our bodies have updated their operating system without telling us. But the good news is that with a few small tweaks, food can make this stage of life feel less like a battle and more like an adventure.

So start small, have a laugh along the way, and remember — you’re not alone. And if you’d like more practical tips, you can subscribe to my Simply Nourish newsletter. Together, we’ll figure this out — preferably with a good cup of tea and maybe a square of dark chocolate (because balance, right?).