Nutrition & Gut Health

Eat for Hormones – How Food Supports Hormone Balance in Perimenopause

Nutrition & Gut Health /

How Food Supports Hormone Balance in Perimenopause She Was “Doing Everything Right”… But Still Felt Off She opened her fridge, sighed, and thought, “I don’t understand what I’m doing wrong.” She was eating clean.She was exercising.She was taking supplements. And yet—she felt exhausted by mid-afternoon, bloated after meals, moody for no clear reason, and frustrated […]

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Probiotic Foods in Perimenopause & Menopause: The Gut Health Piece Most Women Are Missing

Nutrition & Gut Health /

Many women come to us saying some version of this: > “No matter what I eat, I’m bloated.” “I’ve tried every diet and nothing helps my gut.” “I eat ‘clean,’ but I never feel well.” And often, one of the biggest missing pieces isn’t protein, carbs, or supplements. It’s something humans relied on for thousands

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Seed Cycling: The Simple, Food-Based Trick That Can Calm PMS (Without Jumping Straight to Meds)

Nutrition & Gut Health /

For women who are still having menstrual cycles, one of the most frustrating parts of perimenopause is this: “My PMS keeps getting worse—even though I haven’t changed anything.” Mood swings, breast tenderness, bloating, cramps, sleep issues, anxiety, sugar cravings—often all intensify as hormones become more erratic, not absent. Here’s the good news: There’s a very

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The Nutrient No One Talks About in Perimenopause: Fiber, Prebiotics & Probiotics—and Why They Matter More Than Ever

Nutrition & Gut Health /

Protein gets all the attention. Carbs get all the blame. Fat gets all the debate. But the nutrient that quietly determines gut health, hormone balance, metabolic health, brain health, and cardiovascular risk in midlife women? Fiber. And most women are getting nowhere near enough—especially during perimenopause and menopause, when fiber becomes even more critical. Let’s

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Nutrition in Perimenopause & Menopause: What Actually Matters (and What Doesn’t)

Nutrition & Gut Health /

If there’s one area where midlife women are bombarded with conflicting advice, it’s nutrition. One day it’s: “Eat less” “Cut carbs” “Go keto” “Try carnivore” “Fast longer” “Avoid inflammation at all costs” And somehow, women are expected to make all of this work while dealing with hormone shifts, poor sleep, stress, and busy lives. So

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Gas, Bloating, and Abdominal Distension in Perimenopause and Menopause

Nutrition & Gut Health /

Why It Happens, Why It’s Not “Just Food,” and What You Can Do About It “I Know This Sounds Embarrassing, But…” She lowers her voice. “I feel bloated and gassy by the end of every day. My stomach sticks out. My clothes don’t fit right. I feel uncomfortable, lethargic, and honestly… unattractive.” She’s quick to

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Goal-Setting for the New Year: Creating a Sustainable Health & Fitness Plan

Fitness for Perimenopause, Nutrition & Gut Health /

Why Midlife Women Need a Different Approach As we head into a new year, many women start thinking about goals: getting healthier, feeling stronger, losing weight, sleeping better, or simply feeling more like themselves again. But for women in their late 30s, 40s, and 50s, the traditional “New Year’s Resolution” model often backfires. If you’ve

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The Gut–Hormone Connection: Healing Your Gut for Better Hormones

Nutrition & Gut Health /

💬 The Story: “When My Gut Was Running the Show” I’ll never forget when one of my patients, a 43-year-old mom named Lisa (name changed for privacy), said, “Nicole, I swear I’m doing everything right — eating clean, exercising — but I’m bloated all the time, I can’t focus, and my hormones feel like they’re

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