Menopause is often framed as something to fix, control, or simply get through. In nutrition spaces especially, it’s common for menopause to be treated as a problem, one that is supposedly caused or solved by weight loss, restriction, or perfectly optimized eating. For many people, this messaging lands at a time when their bodies are already changing in complex ways: sleep shifts, energy fluctuates, appetite cues feel different, and body composition may change regardless of what they eat. Layer diet culture on top of that, and menopause can quickly become confusing, emotionally charged, and exhausting.
In a recent Substack post, “Nourishing Menopause Without Food Rules,” we pause and reframe menopause through a weight-inclusive and intuitive eating lens. Instead of focusing on control, shrinking bodies, or rigid nutrition rules, the post explores how nourishment, adequacy, and self-compassion can support health and well-being during the menopause transition.
One of the central themes of the piece is that menopause does not require eating less, restricting more, or fearing weight gain. In fact, restrictive eating during midlife can increase the risk of disordered eating which is something that becomes more common during and after menopause.
A weight-inclusive approach recognizes that:
Bodies naturally change over time
Weight is not a reliable indicator of health
Menopause itself does not drastically slow metabolism
Health is influenced by many factors beyond food alone
Instead of weight-based goals, nutrition care during menopause can focus on eating regularly, honoring hunger, and building meals that feel satisfying and supportive.
The Substack post highlights fiber and omega-3 fatty acids as supportive nutrients that naturally fit into balanced, satisfying eating.
Fiber supports gut health, heart health, and blood sugar regulation. Both soluble and insoluble fiber play important roles, especially as lipid levels and insulin sensitivity may shift with age.
Omega-3s, found in foods like flax, chia, walnuts, and fatty fish, support cardiovascular health and inflammation regulation which is an important consideration given increased cardiovascular risk after menopause.
Rather than prescribing targets or “perfect” intake, the focus is on how these nutrients can enhance satisfaction, nourishment, and overall well-being without turning food into a moral or medical obligation.
Intuitive eating offers a flexible framework that adapts to changing bodies instead of fighting them. During menopause, this can look like:
Honoring hunger as appetite cues shift
Respecting fullness without pressure to eat “perfectly”
Practicing gentle nutrition without labeling foods as good or bad
Cultivating body respect during a time when body image challenges often intensify
The goal isn’t perfection but instead it’s building skills that support trust, curiosity, and care through change.
While nutrition can be supportive, the post emphasizes that menopause care is never just about food. Sleep, stress, access to medical and gynecologic care, movement that feels good, and mental health support all matter. Menopause can be a vulnerable time for body image concerns and disordered eating, making compassionate, whole-person care essential.
This blog post only scratches the surface. The full Substack post goes deeper into the research, the emotional experience of menopause, and how a weight-inclusive, intuitive eating approach can help make this transition feel more grounded and supportive without fear or restriction.
👉 Click HERE to read the full post
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