Have you ever looked down at your "healthy" meal and thought…
"Why am I still exhausted, bloated, and craving sugar by 3 PM?"
If you're over 40 and going through perimenopause, the way you used to eat might not work anymore. That's because your hormones, gut, and metabolism are shifting and your meals need to shift with them.
🍽 Here's your Hormone-Happy Plate Blueprint:
This isn't a diet. It's a strategy rooted in functional nutrition and hormone physiology.
Let's break it down:
🔹 Step 1: Prioritize protein
Most women in perimenopause are under-eating — and it shows up as fatigue, muscle loss, and cravings.
Aim for 20–30g protein per meal. Think wild salmon, kidney beans, black beans, red lentil pasta, or tofu. Your hormones love protein. Lately, Joe and I have been loving Barilla Red Lentil Penne and Ancient Harvest Green Lentil & Quinoa Spaghetti to amplify protein in our meals.
🔹 Step 2: Choose fiber-rich carbs
Forget cutting carbs!!! The right ones support your gut, blood sugar, and hormone clearance.
Try sweet potatoes, quinoa, lentils, or roasted root veggies (carrots, parsnips, beets and turnips). Your microbiome will thank you.
🔹 Step 3: Add healthy fats
Hormones are made from fats. Avocados, olive oil, flaxseeds, walnuts nourish your brain, skin, and hormones.
🔹 Step 4: Load up on cruciferous veggies
Broccoli, kale, cauliflower, radicchio and arugula all help your liver detox excess estrogen and keep things flowing. The more color on your plate, the more nutrients you're feeding your hormones.
✨ When you eat this way, you're not just "being healthy" —
You're calming inflammation, stabilizing blood sugar, supporting detox, and laying the foundation for hormone balance.
This is how we SOLVE the root causes, not just patch the symptoms.
To nourishing your body the way it deserves,
Dr. Tracy
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