Fasting 16:8
Menopause Ease
Protein, minerals, and a quieter glucose curve while hormones rewrite the rules.
The plate
- 70%non-starchy vegetables
- 25%protein
- 5%added fat
Steps
- 01Do not starve. Muscle is harder to keep after 45; protein at each plate.
- 02Magnesium nights for sleep and the wired-tired feeling.
- 03Strength training if joints allow. Walking counts.
- 04Vitamin D with K2 after a blood test, not a guess.
- 05Hot flashes still deserve a clinician if they wreck your life — food is one lever.
Eat
- Eggs
- Greens
- Salmon
- Pumpkin seeds
- Broccoli
- Olive oil
- Yogurt if tolerated
Skip
- Juice
- Chronic under-eating
- Wine as a sleep aid
Food-first notes
Magnesium glycinate
Sleep, cramps, and vitamin D activation. Oxide is cheap and poorly absorbed for many.
Vitamin D3 with K2
Immune tone, mood, and bone. K2 helps steer calcium. Test, don’t guess.
Marine omega-3
Cools joints, supports brain and skin, balances the omega-6 load of modern food.
Cook
MainsGarlic chicken on cauliflower mash
Crisp thighs, silk mash, sage butter. Comfort food that stays in ketosis.
SaladsBig meadow salad
The 70% plate, assembled. Greens, avocado, olives, seeds, olive oil.
MainsHerb-butter salmon & asparagus
Omega-3 on a sheet pan. A simple fish-and-greens dinner.
DessertCacao avocado mousse
Dessert that still pays potassium rent. Dark, cold, four ingredients.
Hormone therapy, bone density, and bleeding after menopause are medical decisions. This is a grocery pattern. Educational only — not medical advice, diagnosis, or treatment.