Once upon a time — not in a fairy tale, but in a doctor’s office — I told my doctor I was worried about gaining weight. His advice?
“Eat less cheese.”
I kid you not.
Years later, the advice evolved into: “Eat less and move more.” While it might sound like common sense, it’s far too simplistic for what a woman actually needs, especially a woman in peri/menopause.
Here’s what I’ve learned since then.
When you’re in menopause, your body changes — hormonally, metabolically, emotionally — and these changes demand a more thoughtful approach to health. “Move more” isn’t just a cute suggestion. It’s an everyday prescription. And it needs to include more than just chasing the dog around the yard or folding laundry faster.
We need to move with intention — and that includes resistance training, walking, biking, and other activities that strengthen muscles, improve balance, and support bone density. Yes, daily movement matters. But so does what kind of movement you’re doing.
As for the “eat less” part — well, that also needs some unpacking.
It’s not just about eating less food. It’s about eating less low-quality food. For me, that meant fewer Magnum Bars while watching TV and more colourful vegetables. I didn’t need to eliminate every indulgence, but I did need to upgrade the overall quality of what was on my plate.
Michael Pollan said it best:
“Eat food. Not too much. Mostly plants.”
This doesn’t mean you have to go full vegetarian or vegan. But most of us would benefit from increasing the volume of fruits, vegetables, legumes, and whole grains in our diets. Eating mostly plants is good for our gut, our hormones, and our long-term health.
Personally, I’ve also adopted this phrase:
“You can’t outrun your fork.”
You can lift weights, go for daily walks, and crush your spin class — but if you’re still eating too much fast food, your health goals are going to stay out of reach.
So instead of hitting the drive-thru for KFC, maybe start experimenting with TVP (textured vegetable protein), lentil tacos, or big salads with grilled chicken. Small changes in our food choices can snowball into big changes in how we feel — especially during and after menopause.
The takeaway?
You don’t need to “eat less cheese.”
You need to eat better, move daily, and give your body the quality fuel and strength it deserves.
You’re in a new chapter. And the tools for thriving in this chapter are already in your hands.
Interested in learning more about how lifting weights can help with menopause, click here to book a no sweat intro today!
