Healthy Eating When You Just Don't Want To

Here's another truth no one tells you about midlife and menopause: Your body changes, your cravings change, and your energy to care about kale? That changes too. I felt it, and you may have felt it too.

Now I’m not here to give you a lecture. I’m here to tell you what’s helped me eat in a way that feels good—not perfect—during menopause. And maybe help you feel a little less frustrated in the process.

What’s Actually Going On With Our Bodies?

During perimenopause and menopause, our estrogen levels drop—and that affects everything from metabolism to mood to how our body stores fat. We’re more prone to:

- Blood sugar swings

- Increased belly fat

- Bone loss

- Mood dips

- Cravings (hello, carbs)

This was a huge reality slap in my face just last year at my doctor's checkup where I confidently agreed to a routine blood test (which in the past were within normal ranges). For some reason, through all the negative changes I could see and feel in my body over the years, I somehow thought I'd sail through this test as well. I wasn't overweight (although my waistline had been M.I.A. for years already), I rarely ate meat or dairy, so I'm good, right? Wrong! Pre-diabetes came knocking on my door. Shocked, but looking back, maybe I shouldn't have been.

Despite my best efforts, I still managed to set off the metabolic alarm. The only change in those years had been the hormonal shift that was happening within my body. Not only was I frustrated beyond belief but found it super demotivating as well.

All this to say, if you’ve been wondering why your old eating habits aren’t working anymore, it’s not you. It’s your hormones.

What’s Helped Me (When I’m Not in the Mood to Care)

1. I stopped trying to be perfect.

Some days I eat roasted veggies and salmon. Other days it's toast and peanut butter and call it a win. Progress over perfection, always.

2. I started eating more protein—especially in the morning

It helps with blood sugar, energy, and mood. I aim for 20–30g at breakfast (eggs, low fat Greek yogurt, a nutrient rich smoothie with added protein, are my go-to favorites.).

3. I added more fiber and healthy fats.

Think: chia seeds, avocado, olive oil, flaxseed and berries. They help with digestion, hormones, and feeling full longer. They're honestly all so easy to sneak into recipes you already love.

4. I drink more water than I think I need.

I hear that hydration helps with hot flashes, brain fog, and cravings. Help with regularity is also a plus for me. I start the day with warm lemon water and a pinch of cayenne. After that I get started with my 32 oz bottle of filtered water and my favorite electrolyte added in.

So all of this in a nutshell, I'd say I eat like I love myself—not like I’m punishing myself, and so can you.

I sometimes forget what a big motivation it can be to remember that healthy food choices is truly an act of self-love. That means no more skipping meals, no more guilt, and no more “starting over on Monday.” Just small, kind choices that add up.

What I Try to Avoid (Most of the Time)

- Ultra-processed foods (they spike blood sugar and mess with mood. Who knew?)

- Too much alcohol (it messes with my sleep and makes hot flashes worse. For real)

- Skipping meals (leads to increased hunger and late-night snacking)

- Diet culture nonsense (because we’re not doing this to achieve skinny—we’re doing it to thrive)

I'd like to emphasize here that it's "most of the time". Fast food? Very infrequently but still here and there. A glass of wine with a special dinner? Sure. Hard line restrictions, as many of us know by now, is a recipe for feeling disappointed and frustrated with ourselves. We're choosing patience and kindness instead. In other words, let's just give ourselves a break!

Final Thoughts

Healthy eating in midlife isn’t about restriction. It’s about nourishment. It’s about listening to your body, eat mindfully, honoring your needs, and letting go of the pressure to do it perfectly.

So, if you’re tired, cranky, and craving bread—you’re not failing. You’re human. And you’re doing just fine.

What’s one small food shift that’s helped you feel better lately? Share it in the comments—I’d love to hear what’s working for you.