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The nutrition half of body composition. Built on menopause-specific evidence: protein targets, meal timing, and practical food swaps. No calorie counting. No restrictive diets. Just the principles that actually move the needle.
This is not the standard RDA (0.8g/kg) - that's a survival threshold, not a thrival one. Peri and postmenopausal women doing resistance training need more protein to build muscle and prevent sarcopenia. For a 150-lb woman, that's 122-136g of protein per day.
Women in menopause lose the muscle protein synthesis response at lower doses. Aim for 30g at breakfast, lunch, and dinner, plus 15-20g in any snacks. This is the single biggest nutrition change most women need to make.
After strength training, you have roughly 45 minutes to get 30-40g of high-quality protein in. Men have hours. Women in menopause don't. Keep a protein shake, Greek yogurt, or cottage cheese ready in advance.
Carbs are not the enemy. They fuel harder workouts, support recovery, and improve sleep. Eat them more generously around training (before and after) and dial them down on rest days if your body composition goal is fat loss.
Fiber matters for gut health, cholesterol, blood sugar, and satiety. Vegetables, berries, beans, chia, ground flax. This is easier to hit when your protein meals include a generous plant portion.
One drink reduces deep sleep quality. Two drinks regularly in perimenopause raises cortisol, worsens hot flashes, and works directly against body composition goals. Save alcohol for real special occasions during the challenge.
Estrogen supports the muscle protein synthesis response, but the 45-minute post-workout window still applies. Women on HRT get more benefit from each meeting of training + protein because estrogen amplifies muscle-building. The cost of missing the window is the same either way - don't leave results on the table.
Not meal plans to follow exactly. Templates to show you what the principles look like in practice. Adjust portions to your body weight and goals.
Morning strength training. Carbs to fuel, protein to build.
Recovery day. Keep protein high, moderate carbs, extra vegetables.
Short, intense session. Lighter pre-workout, bigger refuel after.
Use these lists to build meals you actually like. Pair one protein + one carb (on training days) + one or two vegetables to hit your targets without thinking about it.
Pick one per meal (aim for 25-40g)
Generous on training days
Pile these on, every meal
Open today's challenge day to see your workout and today's specific nutrition focus. The program cycles through these principles over 60 days.
Back to the challengeThe information on FindMyHRT is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay seeking it because of something you have read on this website.
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