172 - Nutrition for the transition from Perimenopause to Menopause - something needs to change

Tired, foggy, and gaining weight even though you haven't changed how you eat? In this episode, Nicole van Hattem shares the best nutrition strategies for perimenopause and menopause — so you can fuel your body for energy, hormone balance, and symptom relief. Nutrition in midlife isn't about restriction — it's about strategic fuelling. The way you ate in your 20s and 30s may no longer serve you in your 40s and 50s. In this episode of Hot & Healthy Menopause, Nicole explains how food directly influences hormones, metabolism, mood, and energy during perimenopause and menopause. You'll learn: Why nutrition needs shift as oestrogen, progesterone, and testosterone fluctuate The role of protein in protecting muscle and metabolism How fibre and phytoestrogens (like flaxseeds and soy) support hormone balance The best healthy fats for brain function, mood, and inflammation Essential micronutrients for bones, energy, and sleep Why hydration matters more than ever in midlife How to personalise nutrition through tracking and tailored support Nicole also shares how retreats and deep rest amplify the benefits of great nutrition, giving your body space to heal and absorb what it needs most. Start today by downloading the free Food Diary Template at nicolevanhattem.com. Use it to spot your nutrition patterns and bring it to your next health appointment. Plus, explore Nicole's wellness retreat reviews for nourishing midlife resets. Next up: Episode 173 — Exercise in Your 40s and 50s: What Really Works Now.