Fueling the Change: Nutrition for Menopause & Beyond with Liz Ward, RDN

In this episode, Liz Ward, a registered dietitian nutritionist, discusses the importance of nutrition for women, particularly those going through menopause. The conversation covers various topics including the role of GLP-1 agonists in weight management, the significance of protein intake, and the differences between animal and plant-based protein sources. Liz emphasizes the need for a balanced diet, the impact of caloric intake on exercise performance, and the effects of intermittent fasting. Liz and Jill also touch on the importance of hydration and the role of fruits and vegetables in a healthy diet, busting a myth or two along the way. But wait, there's more! Liz and Jill get into various aspects of nutrition and health during menopause, emphasizing the importance of hydration, calcium intake, and the role of supplements. They discuss the impact of weight on menopause symptoms, the significance of probiotics and fermented foods, and the necessity of testing for nutritional deficiencies. The conversation also highlights the importance of finding joy in eating and maintaining a balanced diet while navigating the challenges of menopause.Mentioned in this episode:NYT: Do Women Need More Protein Around Menopause? The Menopause Diet PlanWatch Your Mouth: Oral Health Matters in MenopauseShould You Take Creatine?Magnesium and MenopauseMore about Jill & Go Long:⁠⁠⁠⁠⁠⁠⁠⁠Sign-up for Go Long’s newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more about Go Long⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠More about Liz Ward:⁠⁠Website⁠Substack⁠⁠Instagram⁠BlueskyJump to:00:00 - Introduction to Women's Nutrition and Health01:41 - The Journey to Menopause Nutrition04:01 - Understanding GLP-1 Agonists and Menopause11:51 - The Importance of Protein in Menopause12:12 - Protein Sources: Animal vs. Plant-Based19:11 - Quality of Protein: Whole Foods vs. Processed22:30 - Protein Bars vs. Shakes: What's Better?25:05 - Nutrition Across Life Stages: Teens to Menopause30:07 - Caloric Needs and Exercise: Finding Balance36:08 - Intermittent Fasting and Its Effects on Women39:19 - Beverages and Their Impact on Health43:40 - The Basics of Hydration and Nutrition45:00 - Understanding Calcium and Supplements48:00 - Exploring Effective Supplements for Menopause52:02 - The Role of Probiotics and Fermented Foods56:05 - Impact of Weight on Menopause Symptoms57:30 - Environmental Factors and Menopause59:51 - Testing for Nutritional Deficiencies01:02:01 - Dietary Choices and Menopause Symptoms01:06:04 - Managing Autoimmune Conditions During Menopause01:07:46 - Finding Joy in Eating During Menopause