The Midlife Feast

Laughing, coughing, sneezing... if these everyday moments have started feeling a little less carefree and a little more leak-prone, you're not alone. And despite what you've been told, the answer isn't just "do more Kegels." In this conversation, movement teacher and pelvic floor expert Lauren Ohayon shares why the pelvic floor doesn't just "squeeze." It dances, responds to gravity, and works as part of a whole-body system involving your breath, core, and nervous system. We talk about why menopause brings new pelvic floor challenges (spoiler: it's not just estrogen), how belly-gripping and chronic tension patterns create downstream problems, and why feeling safe in your body is foundational to pelvic floor health. If you've been living with light leakage, pain with intimacy, or that uncomfortable feeling of prolapse, this episode offers a refreshing, shame-free perspective on what's happening and practical ways to support your pelvic floor that go way beyond squeezing. About Lauren: Lauren Ohayon is a longtime movement teacher who has spent decades helping people reconnect with their bodies. After a back injury in her early 20s led her deep into biomechanics and anatomy, she created Restore Your Core, an online functional strength program focused on core and pelvic floor health. Lauren's approach blends somatic movement, storytelling, and nervous system work to help people feel at home in their bodies again. Connect with Lauren: Restore Your Core@laurenohayan Related Episodes You'll Love: What Everyone Needs to Know About Pelvic Health in Midlife with Erika BurgerWhy Yoga is So Much More than Movement in Midlife with Niamh DalyHow to Appreciate Your Changing Menopause Body with Dr. Charlotte OrdWhat did you think of this episode? Click here and let me know! The wait list for The Midlife Body Image Lab program opens soon! Join my newsletter community to be the first to hear. 🔗 https://bit.ly/onthemenunewsletter 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

Decision fatigue isn't about willpower - it's about how many decisions you're being asked to make when your capacity is already maxed out. And if you've been caught in the diet cycle for years (or decades), you know exactly what I'm talking about. After 25 different diet plans competing for space in your head, every meal becomes another minefield of "am I doing this right?" questions that leave you exhausted before you even start cooking. In this solo episode, I'm sharing Sarah's story (with her permission), who spent the last year working with me to finally break free from diet mentality and decision fatigue. She's having regular, balanced meals without stress, her cholesterol and blood pressure are down, and for the first time ever, she didn't spiral in the bathing suit change room. I walk you through exactly how we got there, including the biological layer that makes decision fatigue even more challenging in midlife when brain fog, and hormone fluctuations that are all competing for your mental bandwidth. But here's the good news: there are gentle framework strategies that can actually reduce the number of decisions you have to make, help you enjoy the process (not just chase the outcome), and keep you moving forward at your own pace. In this episode, you'll learn: Related Episodes: Rewiring, Not Retiring: How Your Brain Transforms in Menopause with Dr. Sarah McKay Beating the Brain Fog of MenopauseFrom Panic to Peace: Melissa's Food Freedom JourneyReady to reduce your decision fatigue? If you're tired of overthinking every meal and want a framework (not more rules) to guide you, I'd love to welcome you to The Feaster Community. This month we're focusing on gentle framework strategies that make it easier to decide what's for dinner. Try it free for 7 days: https://www.menopausenutritionist.ca/7daytrial Or if you're looking for more focused 1:1 support, I have a few spots open this spring. Book a no-strings-attached 20-minute call to see if I'm the right Sherpa for you: https://p.bttr.to/3DQX9SF What did you think of this episode? Click here and let me know! 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

If you've ever hidden in the back of a family photo, skipped a headshot session, or cringed when you saw a candid picture of yourself, this episode is for you. I sat down with Kristen Vallejo, a portrait and branding photographer based in upstate New York, who has made it her mission to help women feel comfortable and confident being seen. In this conversation, we unpack why so many of us (especially women navigating midlife) have such a complicated relationship with being photographed. We talk about the role social media has played in making us feel like every picture has to be perfect, why menopause can make it even harder to recognize yourself in photos, and how we can start to shift that. One of the most powerful reframes Kristen shares is this: visibility is generosity. When you hide from the camera, you're also withholding yourself ( your gifts, your presence, your relatability) from the people who need to see you. That hit me in a deep way, and I think it will for you too. We also talk about body diversity and representation, why photographers aren't looking at you with the critical lens you're using on yourself, and some practical tips to make any photo session feel less like a pressure cooker. Kristen's missing ingredient in midlife? Novelty. And I love that answer. In this episode, we cover: About Kristen Vallejo: Kristen Vallejo is a portrait and branding photographer based in upstate New York, specializing in entrepreneurs, small business owners, and those with animals in their work. She's passionate about capturing the real person behind the lens — not just a polished pose. You can find her at kristenvallejo.com and on Instagram at @kristenvallejophotography. Related Episodes: Is Feeling Seen the Missing Part of Your Midlife Story? with Dr. Jody CarringtonHow to Turn Your Body Image Inside Out in Midlife with Deb Shatker & Whitney OttoAgeism and Body Image in MidlWhat did you think of this episode? Click here and let me know! The wait list for The Midlife Body Image Lab program opens soon! Join my newsletter community to be the first to hear. 🔗 https://bit.ly/onthemenunewsletter 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

Feeling overwhelmed by conflicting advice about menopause and HRT? You're not alone, and you're not imagining it. In this eye-opening conversation, journalist and author Fiona Clark (MenoWars: Why Menopause's Moment Has Gone Horribly Wrong) joins me to unpack why the menopause conversation has become so polarizing. What started as a grassroots movement of women advocating for better care has evolved into a confusing battlefield of conflicting claims, FOMO-inducing headlines, and monetized advice that leaves women more overwhelmed than empowered. Fiona brings her unique background, which includes a degree in anatomy and physiology, decades as a journalist, and her own experience navigating menopause to help us understand how we got here. We explore the "menopause wars," from the rise of influential voices making claims that science doesn't always support, to the gatekeeping accusations that emerge when medical professionals push back, to the dangerous erosion of trust in evidence-based medicine. In this episode, we talk about: Fiona's message is clear: it's not about being pro- or anti-HRT. It's about cutting through the noise, understanding what science actually supports, and reclaiming your right to make informed decisions about your own body without FOMO, fear, or unsolicited opinions. If you've felt confused, frustrated, or exhausted by the menopause information overload, this conversation will help you find your footing. About Fiona: Fiona is an award winning investigative journalist who spent the first 20 years of her career in the Australian Broadcasting Corporation. She covered the 1991 coup in Soviet Union, the Balkans War and went on to be supervising producer of its current affairs equivalent of the BBC Newsnight. Her degree is in Sports Medicine and some 20 years ago she went into medical publishing. She has written for The Lancet and various other medical publications. For the past 8 years she has been working in the menopause space and is the co-founder of the Menopause Research and Education Fund and the author of MenoWars - a look at the state of women’s health through the lens of the current debates in menopause. Connect with Fiona: MenoWarsMenopause Research and Education FundRelated Episodes You'll Love: Brain Health & Menopause: What Science Really SWhat did you think of this episode? Click here and let me know! 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

Ever feel overwhelmed by conflicting nutrition advice? One influencer swears by seed oils while another demonizes them. Your feed is flooded with "80 grams of protein" meal challenges, and you're left wondering: what should I actually believe? In this episode, I sit down with Colleen Christensen, registered dietitian, recovering perfectionist, and the compassionate voice behind the wildly popular @No.Food.Rules Instagram account. Colleen shares her personal journey from competitive dietetics student to her struggle with eating disorders, and ultimately to becoming one of the leading voices helping people unlearn decades of diet culture programming. This conversation is a masterclass in cutting through nutrition misinformation. Colleen breaks down why seed oils have become the internet's latest villain, what's really happening with the protein obsession, and why authority bias keeps us trusting the wrong "experts." But more importantly, she shares the one thing that changed everything for her recovery: learning to experiment with food instead of following rigid rules. In this episode, you'll learn: Connect with Colleen: Related Episodes You'll Love: EP #137: 5 Tips for Spotting Nutrition Misinformation with Dr. Emma BeckettEP #138: 5 Things I Wish I Had Known About Intuitive Eating 10 Years AgoEP #123: You Are More Than What You Eat with Dr. Emma BeckettWhat did you think of this episode? Click here and let me know! 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

If you’ve been told you should get more fiber but feel confused by the fiber-maxing trend and don’t want it to become a full-time job, this episode is for you. In this episode, I explain why fiber matters in midlife and menopause, how it truly supports digestion, energy, heart health, and satisfaction, and why you don’t need to count every gram or chase perfection. This episode offers clear, practical ways to think about soluble and insoluble fiber, bust common myths, and add more fiber to your eating in ways that feel doable, not overwhelming. This episode gives you permission to focus on patterns, not pressure. Get the Mediterranean Salmon Smash recipe here: https://www.jennsalibhuber.ca/blog/fiber-without-tracking-in-menopause Episodes mentioned: 🎙Episode 39 — What Every Woman Needs to Know About Heart Health, Cholesterol, and Menopause with Dr. Alex Verge, ND. 🎙Episode 98 — High Blood Pressure in Menopause and Midlife (The Estrogen Connection) with Dr. Alex Verge, ND. What did you think of this episode? Click here and let me know! 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

Perimenopause can feel unpredictable, emotional, and deeply disorienting, especially when your body changes quickly and nothing seems to work the way it used to. In this story session, I'm joined by Britney, a 49-year-old therapist navigating late perimenopause, who shares her honest experience with weight changes, fatigue, mood swings, and the fear that often shows up alongside them. Together, we talk about what it’s really like to move from panic and food rules into trust, attunement, and food freedom in midlife. This episode explores how stepping out of diet culture, wearing clothes that fit your today body, and finding supportive community can free up mental space and help you feel more like yourself again, even in the middle of uncertainty. If you’re in perimenopause and struggling with body image, confusing symptoms, or your relationship with food, this conversation will help you feel less alone and more hopeful about what’s possible next. Learn more about Britney's work here: www.lecofva.com If you'd like to join the Feaster community, learn more at https://www.menopausenutritionist.ca/themidlifefeastcommunity What did you think of this episode? Click here and let me know! 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

If the word “selfish” still triggers guilt for you, this episode is the permission slip you didn’t know you needed. I’m joined by the ever-wise Suzy Reading to explore why so many of us in midlife struggle to receive support, set boundaries, and prioritize our own needs — even when we know better. We unpack the deep roots of people-pleasing, the pressure to be endlessly self-reliant, and how we can start to reclaim selfish as something powerful, not shameful. If you’ve been doing all the “right” self-care things and still feel depleted, this conversation will help you connect the dots — and offer a new, more compassionate way forward. Learn more about Suzy Reading and her new book How To Be Selfish here: https://www.suzyreading.co.uk/ Did you enjoy this episode? #58 - Rest to Reset - Redefining Self-Care with Suzy Reading #132 - Why You Need to Put Capacity, Self-Compassion, & Self-Care on the Menu What did you think of this episode? Click here and let me know! Join this year's Midlife By Design workshop on January 25th by becoming a Feaster! Join the Midlife Feast Community and get this workshop alongside all the support you need to make this year about your needs too! ➡️ Go to https://www.menopausenutritionist.ca/themidlifefeastcommunity to learn more 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

Welcome to 2026, where it suddenly feels harder than ever to talk about menopause, health, and nutrition without the conversation getting hijacked by weight loss. In this longer-than-usual episode, I’m joined by family physician and writer Dr. Mara Gordon (who proudly describes herself as an “anti-diet doctor”) to talk about the question that's been on my mind lately: Is a weight-neutral menopause still possible? Mara and I unpack what weight neutrality actually means in real-world healthcare, why the “weight loss fixes everything” narrative has gotten louder again, and whether GLP-1 medications can fit into an informed, values-based, body-autonomy-first approach to care. In this episode, we talk about: About my guest, Dr. Mara Gordon Dr. Mara Gordon is a family physician in Camden, New Jersey. She’s also a writer, including NPR’s Real Talk with a Doc column, and she writes a Substack newsletter called Your Doctor Friend, about healthcare being a mess and how we can figure it out together. She’s also working on a book about diet culture and medicine, expected in 2027. Links & resources Your Doctor FriendReal Talk with a Docmenopausenutritionist.caIf this episode hit home Share it with a friend who’s feeling the pressure to “fix” her midlife body. And if you have a question you want me to tackle on a future episode, send it my way. Enjoying the show? Follow The Midlife Feast and leave a review. It helps more midlife women find evidence-based, weight-neutral support that doens't feel like a diet. What did you think of this episode? Click here and let me know! Sign for this year's FREE non-diet resolution challenge: https://www.menopausenutritionist.ca/January And if you'd like a copy of my book to follow along with, you can grab the ebook this month for 4.99 on Kindle 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

What if the loudest voice at your meals isn’t hunger, but an overactive alarm telling you you’re doing it “wrong”? I dig into the link between food guilt and food noise, and show how midlife shifts like changing hormones, sleep, mood, and capacity, can drive up the volume. Instead of doubling down on rules, I'll walk through a path that replaces morality with neutrality, so you can hear what your body is asking for and still care about nutrition. ➡️ Grab the Food Guilt Decoder Here! If this episode strikes a chord, follow the show, share it with a friend who needs food peace, and leave a review as your support helps others find their way to freedom and gentler nutrition in midlife. What did you think of this episode? Click here and let me know! 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

Sometimes the routines that feel the hardest to change are the ones that once helped us cope. In this episode, therapist and eating-disorder specialist Signe Darpinian breaks down how those patterns get wired into the brain, why diet culture reinforces them, and how midlife is actually an ideal time to reshape habits with clarity and compassion. We dig into what it really takes to unwind the patterns that feel automatic, especially the ones that show up at the end of a long day or week. You’ll hear how small, well-timed shifts can loosen the grip of old routines and create space for choices that actually feel good. We also explore simple tools for calming the mental swirl that fuels cravings and second-guessing, along with a gentler approach to movement and nourishment that supports energy, mood, and a steadier sense of self. It’s all about building habits that fit your real life, not forcing yourself into rigid rules. If you’re stepping away from dieting and looking for routines that feel kinder, more sustainable, and more you, this conversation offers encouragement, clarity, and a practical path forward. Connect with Signe Darpinian Grab the Book: A Woman's Guide to Menopause, Body Image, and Emotional Well-being at Midlife Instagram: @therapyrockspodcast Website: www.signedarpinian.com Like what you learned? Check out these other episodes! Finding Your Movement Rhythm with ADHD & Perimenopause with Christine ChessmanHow to Cancel Your Clean Plate Club Membership with Emily Sucher, RDHow to Stop the Cycle of “Starting Over” Every Monday3 Reasons Why Intuitive Eating Might Feel Hard with Abbie Attwood What did you think of this episode? Click here and let me know! Hey dietitians and nutrition professionals! I've got something exciting coming in 2026. Get on the waiting list here: https://www.menopausenutritionist.ca/fordietitians 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.menopausenutritionist.ca/links

What if the fear of “looking older” isn’t really about wrinkles at all, but about relevance, visibility, and power? I welcome registered dietitian and author Deb Benfield to dig into internalized ageism and the subtle ways culture teaches us to distrust our future selves. We walk about how it gets tangled up with diet culture, wellness trends, and perfectionism. Together we unpack why compliments like “you haven’t aged a bit” keep youth on a pedestal, how patriarchy and ableism shape appearance pressure, and what it takes to build a truly age-affirming life. We talk about: Learn more about Deb's work:https://www.debrabenfield.com Order Unapologetic Aging: https://www.debrabenfield.com/book If you've loved today's conversation and found it helpful, please share it with a friend who needs to hear this and leave a review wherever you listen to podcasts If you're ready to take the next step towards thriving in midlife, head to menopause nutritionist.ca to learn more about my one-to-one and group coaching programs, free resources, and where to get your copy of Eat to Thrive during menopause What did you think of this episode? Click here and let me know! Hey dietitians and nutrition professionals! I've got something exciting coming in 2026. Get on the waiting list here: https://www.menopausenutritionist.ca/fordietitians 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.menopausenutritionist.ca/links

I'm answering three questions this week: how to get soy’s benefits if it bothers your gut, what really shifts in metabolism during menopause, and how to quiet food noise. We'll cover: • Non-soy protein swaps from beans, lentils and pulses • Flax lignans as a phytoestrogen alternative • Metabolism as a system of gears, not a dial • Hormones’ indirect impact through symptoms and routines • Defining food noise and why it returns after GLP-1s • Permission-based eating to rebuild trust and satisfaction Episodes mentioned: #151 - Is it Hunger, Hormones or Food Noise? #155 - Q&A: Food Tracking, Plant Proteins & Collagen Supplements #127 - The Truth About Soy in Midlife #84 - On The Menu - Part 1 Your Menopause Nutrition Questions #87- On The Menu - Part 2 Your Menopause Nutrition Questions #90 - On The Menu - Part 3 Your Menopause Nutrition Questions Join the live book club Q&A: https://www.menopausenutritionist.ca/bookclub What did you think of this episode? Click here and let me know! 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.menopausenutritionist.ca/links

Feel like your sleep has gone missing in midlife? Join me and my guest Dr Shelby Harris as we break down why sleep changes in perimenopause, how culture has overhyped “perfect sleep,” and the tools that actually help. Dr. Shelby Harris also explains CBTi in plain language so you can stop chasing hacks and start building steady, restful sleep. We talk about: • The perfect storm of hormones, mood, and social load • Why sleep hygiene helps but won’t cure insomnia • Rethinking the “eight hours” rule and normal wakeups • HRT benefits and limits for midlife sleep • CBTi basics: wake time, stimulus control, time-in-bed tweaks • Letting go of sleep anxiety • Practical first steps and when to get help Learn more about Dr Harris at: www. drshelbyharris .com Follow her on Instagram: @ SleepDocShelby Check out her books: The Women’s Guide to Overcoming Insomnia: Get a Good Night’s Sleep Without Relying on Medication The Essential Guide to Children’s Sleep: A Tired Caregiver’s Workbook for Every Age and Stage Looking for better sleep solutions in the kitchen? My book, Eat to Thrive During Menopause, has an entire section on sleep - Order wherever books are sold or visit www.menopausenutritionist.ca/Book. What did you think of this episode? Click here and let me know! Hey dietitians and nutrition professionals! I've got something exciting coming in 2026. Get on the waiting list here: https://www.menopausenutritionist.ca/fordietitians 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.menopausenutritionist.ca/links

We all want to simplify nutrition (and life!) but are we going down the wrong path when it comes to finding "one thing" for nutrition in menopause? Laura Clark RD and I talk about how real progress in midlife comes from flexibility, self-trust, and simple, satisfying meals. We break down the hype around protein, fiber, and even the microbiome so food feels calmer, kinder, and more doable. In this episode you'll hear: • why chasing a single fix creates stress not change • how Laura’s practice shifted from weight-centric targets to nuance • protein without perfection and what steadies your morning • fiber and microbiome benefits without counting or 30-plant pressure • simple plate-building: protein, carbs you enjoy, and some crunch • escaping on-it off-it thinking and perfectionism loops • social comparison traps and giving yourself permission • redefining progress as small choices that stack • adding fun back into food and midlife If you're ready to take the next step towards thriving in midlife, head to www.menopausenutritionist.ca to learn more about my one-to-one and group coaching programs, free resources, and where to get your copy of Eat to Thrive during menopause. If you've loved today's conversation and found it helpful, please share it with a friend who needs to hear this and leave a review wherever you listen to podcasts! You can learn more about Laura at https://www.lecnutrition.co.uk/ and on Instagram at @menopause.dietitian. What did you think of this episode? Click here and let me know! Hey dietitians and nutrition professionals! I've got something exciting coming in 2026. Get on the waiting list here: https://www.menopausenutritionist.ca/fordietitians 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.menopausenutritionist.ca/links

If your closet feels like a battlefield and getting dressed has turned into a daily reminder that your body isn’t the same as it used to be, you’re not alone. In this episode, I’m joined by personal stylist Jacquelyn Prattipati, who helps women in midlife rediscover confidence and comfort through clothes that fit the body (and the life) they have now. We’re talking about what “feeling put together” really means, why style has nothing to do with size, and how to stop waiting for a smaller body to wear what you love. You’ll walk away with practical tips for finding clothes that fit today’s body, letting go of the “someday jeans,” and remembering that your body isn’t the problem, your clothes just need to catch up. Want to learn more about body image in midlife? 🎙Episode 109 - The Body Acceptance Mistake That's Keeping you Stuck in The Suck Learn more about Jacquelyn at www.jgpstyledme.com and on Instagram at @jgpstyledme What did you think of this episode? Click here and let me know! 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.menopausenutritionist.ca/links

Menopause can scramble your mood, planning, memory, and appetite cues, especially if you’re living with ADHD. My guest this week is Diana Reid, RD and we dive into how shifting estrogen affects dopamine in the brain and why that can make meal planning feel impossible, grocery stores overwhelming, and evenings vulnerable to emotional hunger and snacking. Together, we map the hidden steps that turn “what’s for dinner?” into a 30-step project and show how to lower the cognitive load and decision fatigue. Think forecasts instead of rigid schedules, two to three-day meal windows, and a “nutrition capsule wardrobe” you can refresh monthly for novelty. We also get real about dopamine seeking, emotional hunger, and the link between ADHD and binge patterns. The antidote isn’t restriction, it’s regulation and pleasure. Learn how to prevent primal hunger with predictable protein and fiber, add texture and heat for sensory satisfaction, and plan pleasure on purpose! If this conversation helps you feel seen, subscribe, share it with a friend, and leave a review so more midlife listeners can find food freedom and confidence. Learn more about Diana at www.theglobaldietitian.com and on Instagram at theglobalrd. Like what you learned? Check out these other episodes! Story Session: Navigating ADHD in Midlife & MenopauseFinding Your Movement Rhythm with ADHD & Perimenopause with Christine ChessmanListen to Episode 167 - Part 1 of ADHD and Midlife with Dr Jen Wolkin. What did you think of this episode? Click here and let me know! ➡️ Click here to save 50% off the The Midlife Feast Community in October (exp 31/10) Or use the code OCTOBER50 at https://www.menopausenutritionist.ca/themidlifefeastcommunity 📚 I wrote a book! Eat To Thrive During Menopause is out now! Order your copy today and start thriving in midlife. Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.menopausenutritionist.ca/links

Midlife brain fog and overwhelm aren’t signs of falling apart. It’s really just your biology getting louder. Dr. Jen Wolkin, a Harvard-trained neuropsychologist, explains how perimenopause can reveal ADHD that’s been there all along and why compassion, not willpower, brings clarity. We unpack how estrogen shifts dopamine and norepinephrine, why hormone swings magnify time blindness and emotional reactivity, and how perfectionism and people-pleasing crumble under midlife’s mental load. You’ll walk away with simple tools for clearer focus and steadier mood, including protein-forward meals, grazing stations to beat decision fatigue, and scripts for asking for help. This episode is science, validation, and relief all in one. Connect with Dr. Jen Instagram: @adhd_with_drjen, @drjenwolkin Like what you learned? Check out these other episodes! Story Session: Navigating ADHD in Midlife & MenopauseFinding Your Movement Rhythm with ADHD & Perimenopause with Christine ChessmanWhat did you think of this episode? Click here and let me know! ➡️ Click here to save 50% off the The Midlife Feast Community in October (exp 31/10) Or use the code OCTOBER50 at https://www.menopausenutritionist.ca/themidlifefeastcommunity 📚 I wrote a book! Eat To Thrive During Menopause will be out on October 21st, 2025. Pre-order your copy today and help get the word out! Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.menopausenutritionist.ca/links

The words “diet and exercise” often feel like a trap door into diet culture and the diet mentality. Given that the theme for this year's World Menopause Day is lifestyle medicine, I wanted to explore lifestyle medicine through a behavior-first lens and share compassionate, doable choices that actually fit your life. Starting with real stories—a cholesterol scare that triggered a Google spiral and a breast cancer survivor who felt she “failed” exercise—we'll explore why language carries weight and how reframing goals can lift the pressure without losing the science. I reframe lifestyle medicine as behavior change medicine and share practical ways to support menopause with flexible food patterns, mindful eating for satisfaction, and low-capacity day forecasting. We'll cover: • Why words matter • Behavior change vs chasing an outcome • Redefining healthy eating • A plant-forward and fiber focused approach • Persistence vs consistency as a food strategy • Mindful eating to boost satisfaction and awareness • Forecasting meals to reduce decision fatigue • Capsule menus and targeting tough meal times • Personalization over perfection in menopause care • Community resources and ongoing support Head to menopause nutritionist.ca to learn more about my one-to-one and group coaching programs, free resources, and where to get your copy of Eat to Thrive during menopause. Please share this episode with a friend who needs to hear this and a review wherever you listen to podcasts is always appreciated! What did you think of this episode? Click here and let me know! ➡️ Click here to save 50% off the The Midlife Feast Community in October (exp 31/10) Or use the code OCTOBER50 at https://www.menopausenutritionist.ca/themidlifefeastcommunity 📚 I wrote a book! Eat To Thrive During Menopause will be out on October 21st, 2025. Pre-order your copy today and help get the word out! Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.menopausenutritionist.ca/links

Isn’t it wild that you can do everything “right”-be the devoted mom, caregiver, spouse, or friend, and yet still feel like you’ve lost touch with the “real” you? That’s where our conversation with writer, speaker, and coach Jen Butler begins. It’s a candid look at how midlife cracks open our default scripts around food, alcohol, and identity, and how choosing peace can be much more fulfilling than trying to take up less space in the world. Jen shares her early entry into diet culture, the moment a nutritionist prescribed restriction that stole her period and presence, and the turning point when she stopped paying for being smaller with health and joy. We also talk about alcohol as a coping mechanism, how honesty sparked change, and why removing the fog made room for deeper work: food freedom, identity beyond motherhood, and creative ambition. Now, as a coach and author of Mom Rediscovered, Jen invites women to reclaim their space and redefine midlife on their own terms. If you’re ready to trade perfection for presence and roles for a richer identity, this conversation will resonate. Grab the Book: Mom Rediscovered Instagram: @jenbutlerwrites Website: jenbutlerwrites.com Like what you learned? Check out these other episodes! Navigating Motherhood and Perimenopause: Embracing Identity Shifts with Jessie HaroldUnfiltered Motherhood in Midlife with Tova LeighStory Session: The Mindset Shifts Laura Needed to Embrace Food FreedomWhy You're So Tired in Perimenopause and Menopause with Dr. Sarah Vadeboncoeur, NDWhat did you think of this episode? Click here and let me know! 📚 I wrote a book! Eat To Thrive During Menopause will be out on October 21st, 2025. Pre-order your copy today and help get the word out! Looking for more about midlife, menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.menopausenutritionist.ca/links