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Menopause Diet Plan

@menopausedietplan.bsky.social

423 followers 20 following 99 posts

We are Elizabeth Ward and Hillary Wright, registered dietitians and menopause nutrition experts, and authors of "The Menopause Diet Plan." We provide science-based nutrition advice for perimenopause and menopause with humor and a side of sass!

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Menopause Diet Plan @menopausedietplan.bsky.social · 06/09/2026

Do you work with midlife women? Check out this toolkit with 12 nutrition handouts designed to educate women in perimenopause and menopause written by 2 registered dietitians who specialize in menopause nutrition. Now 15% off until 9/11/26! menopausedietplan.com/handouts-for...

menopausedietplan.com

Perimenopause & Menopause Nutrition Handouts for Health and Fitness Professionals

Created by menopause nutrition experts Elizabeth Ward, MS, RDN and Hillary Wright, MEd, RDN, these 12 comprehensive (two-sided) handouts give women the tools they need to navigate menopause with co…

Menopause Diet Plan @menopausedietplan.bsky.social · 11/02/2026

What foods does a menopause dietitian eat on the regular? Find out! menopausedietplan.substack.com/p/im-a-menop...

menopausedietplan.substack.com

I'm a Menopause Dietitian. I Eat These Foods on Repeat.

Find out why I include these staples in my midlife eating plan.

Menopause Diet Plan @menopausedietplan.bsky.social · 31/12/2025

There's a limit to willpower. Here's how to shore up your inner strength. menopausedietplan.substack.com/p/do-you-rea...

menopausedietplan.substack.com

Do You Really Need More Willpower?

Find out what's actually necessary for a healthier life.

Menopause Diet Plan @menopausedietplan.bsky.social · 03/12/2025

Want a no-regrets January? Read this. menopausedietplan.substack.com/p/dont-put-t...

menopausedietplan.substack.com

Don't Put This Off Until January

Self-care is more important than ever in December. Here’s why.

Menopause Diet Plan @menopausedietplan.bsky.social · 20/11/2025

Women have a hard time saying no, especially around the holiday season. Refusing to take on extra tasks helps preserve your mental health especially when you're juggling perimenopause symptoms. menopausedietplan.substack.com/p/how-i-put-...

menopausedietplan.substack.com

How I Put the “No” in November

It’s time for me to let go of certain tasks. Here’s what I won’t do anymore.

Menopause Diet Plan @menopausedietplan.bsky.social · 11/11/2025

Yes, it is possible to lose perimenopause weight. We've both done it, and without fad diets, supplements, or excessive exercise. Here's Liz's strategy: www.womansworld.com/weight-loss/...

womansworld.com

What a Dietitian Really Eats in a Day To Beat Menopause Weight Gain

Her high-calorie breakfast and daily chocolate may be the real secret.

Menopause Diet Plan @menopausedietplan.bsky.social · 05/11/2025

Winter can make perimenopause worse. Here's why, and how to feel better during the colder, darker months. menopausedietplan.substack.com/p/why-winter...

menopausedietplan.substack.com

Why Winter Can Make Perimenopause Feel Worse

Here’s how to feel better as darker days and lower temps approach.

Menopause Diet Plan @menopausedietplan.bsky.social · 04/11/2025

We are thrilled to be included in this @eatingwell.com piece along with our book! www.eatingwell.com/what-to-eat-...

Health Experts Reveal What Foods Help Ease Menopause Symptoms

Menopause symptoms can make your life miserable. Learn what dietary changes can help you feel better and stay healthier for the years to come.

Menopause Diet Plan @menopausedietplan.bsky.social · 22/10/2025

Are you addicted to food? A new study suggests 21% of women ages 50-64 are. Find out the signs of food addiction and more about the study here: menopausedietplan.substack.com/p/are-you-ad...

menopausedietplan.substack.com

Are You Addicted to Food?

New research suggests many midlife women are hooked on ultraprocessed products.

Menopause Diet Plan @menopausedietplan.bsky.social · 20/10/2025

Is "leaky gut" a thing? Find out in Liz's latest @webmd.com post! blogs.webmd.com/digestive-he...

blogs.webmd.com

Is Leaky Gut Syndrome Real?

Leaky gut syndrome (LGS) is a popular term making the rounds on the internet. Leaky gut syndrome is often blamed for brain fog, fatigue, weight gain, and other health problems ....

Menopause Diet Plan @menopausedietplan.bsky.social · 09/10/2025

DYK that pregnancy complications can predict future health problems? It's especially important for menopausal women to talk with their doctors about their medical history to help prevent cardiovascular disease and type 2 diabetes decades after delivery. menopausedietplan.substack.com/p/pregnancy-...

menopausedietplan.substack.com

Pregnancy Complications: Clues to Future Health

Certain pregnancy problems can predict the chances of health conditions later in life.

Menopause Diet Plan @menopausedietplan.bsky.social · 06/10/2025

DYK: You need vitamin D for gut health! Read all about how much you need every day and how to get it in Liz's latest on @webmd.com. blogs.webmd.com/digestive-he...

blogs.webmd.com

Vitamin D: Why You Need It For Gut Health, Too

You’ve probably heard it dozens of times. Vitamin D is necessary for strong bones. But did you know its duties extend to the gut, too? Here’s how vitamin D supports gut ...

Menopause Diet Plan @menopausedietplan.bsky.social · 24/09/2025

menopausedietplan.substack.com/p/what-i-gav...

menopausedietplan.substack.com

What I Gave Up in Midlife

Learning to prioritize can help preserve your mental health.

Menopause Diet Plan @menopausedietplan.bsky.social · 10/09/2025

Are you postmenopausal? Find out how menopause altered your body and how to counteract those changes with diet and exercise. menopausedietplan.substack.com/p/youre-in-y...

menopausedietplan.substack.com

You're In Your Postmenopausal Era. Read This.

Learn how to help counteract the effects of estrogen loss with diet and exercise.

Menopause Diet Plan @menopausedietplan.bsky.social · 10/09/2025

Are you postmenopausal? Find out how menopause has altered your body and how to counteract the changes with diet and exercise. menopausedietplan.substack.com/p/youre-in-y...

menopausedietplan.substack.com

You're In Your Postmenopausal Era. Read This.

Learn how to help counteract the effects of estrogen loss with diet and exercise.

Menopause Diet Plan @menopausedietplan.bsky.social · 05/09/2025

Colorectal cancer rates are rising in people under 50. Find out how to protect yourself in Liz's latest @webmd.com post. blogs.webmd.com/digestive-he...

blogs.webmd.com

Colorectal Cancer Rates in Younger People

The news from my gastroenterologist hit me like a ton of bricks. After my first colonoscopy at age 51, he called to say he’d removed three precancerous growths during the procedure ....

Menopause Diet Plan @menopausedietplan.bsky.social · 25/08/2025

We are both happy to be quoted and to have our book, "The Menopause Diet Plan" mentioned in this piece! www.loseit.com/articles/how...

Menopause Diet Plan @menopausedietplan.bsky.social · 05/08/2025

Find out what Liz had to say about this way of eating for hot flash reduction. www.huffpost.com/entry/vegan-...

New Study Says This 1 Diet Could Significantly Reduce Hot Flashes In Menopause

Here's what doctors want you to know about it.

Menopause Diet Plan @menopausedietplan.bsky.social · 30/07/2025

Are you considering a creatine supplement? Read this for the latest research on the possible benefits. menopausedietplan.substack.com/p/read-this-...

menopausedietplan.substack.com

Read This If You’re Curious About Creatine

What is creatine and should you take it?

Menopause Diet Plan @menopausedietplan.bsky.social · 16/07/2025

Are GLP-1 medications right for midlife weight loss? Find out. menopausedietplan.substack.com/p/are-glp-1-...

menopausedietplan.substack.com

Are GLP-1 Medications for Weight Loss Right for You?

Learn about the promise and the problems associated with these popular medications.

Menopause Diet Plan @menopausedietplan.bsky.social · 02/07/2025

Influencers tout the idea that insulin resistance is the reason for menopausal weight gain. Get the facts. menopausedietplan.substack.com/p/is-insulin...

menopausedietplan.substack.com

Is Insulin Resistance to Blame for Menopause Weight Gain?

Here’s what you need to know about insulin resistance, weight, and wellbeing.

Menopause Diet Plan @menopausedietplan.bsky.social · 23/06/2025

Fluoride isn't just for kids. Taking it out of drinking water may have ramifications for adults' dental health, too. Find out how in Liz's latest piece for @nextavenue.bsky.social. www.nextavenue.org/facts-about-...

Facts About Fluoride

Using fluoridated toothpaste and drinking fluoridated water are some of the best, low-cost approaches to preventing dental decay

Menopause Diet Plan @menopausedietplan.bsky.social · 19/06/2025

How to feed your head to support cognition as you age. menopausedietplan.substack.com/p/feed-your-...

menopausedietplan.substack.com

Feed Your Brain

Learn about the nutrients that support brain health during perimenopause and beyond.

Reposted by Menopause Diet Plan

Go Long @justgolong.bsky.social · 18/06/2025

🚨 MENOPAUSE MYTH-BUSTING ALERT 🚨 Everyone's screaming "eat 200 grams of protein!" + "GLP-1s will save you!" but nobody's telling you the TRUTH about what actually works + WHY. Liz Ward, RDN (co-author of @menopausedietplan.bsky.social w/Hillary Wright, RDN) DEMOLISHES the biggest nutrition lies...

Menopause Diet Plan @menopausedietplan.bsky.social · 09/06/2025

Research shows that drinking coffee leads to healthy aging www.skepticalraptor.com/skepticalrap...

skepticalraptor.com

Research shows that drinking coffee leads to healthy aging

Recent studies show that coffee consumption can improve healthy aging, linking it to increased odds of maintaining good health into old age.

Menopause Diet Plan @menopausedietplan.bsky.social · 04/06/2025

Don't ditch the carbs in midlife! The right kind support mental and physical health as you age. Find out all about carbs in Liz's latest Substack piece that's free to read. menopausedietplan.substack.com/p/why-you-sh...

menopausedietplan.substack.com

Why You Should Eat Carbohydrates

New research suggests eating the right kind benefits women in midlife and beyond.

Menopause Diet Plan @menopausedietplan.bsky.social · 21/05/2025

How many times have we been told to watch our mouthes? Plenty! As midlife women, we're taking the advice literally. Find out why in this post. menopausedietplan.substack.com/p/watch-your...

menopausedietplan.substack.com

Watch Your Mouth: Oral Health Matters in Menopause

The menopause transition and aging in general affects the mouth. Here’s how to help protect your oral health.

Menopause Diet Plan @menopausedietplan.bsky.social · 13/05/2025

There's a lot of misinformation about protein needs during menopause, including from MDs who ignore the science. Liz was interviewed by the @nytimes.com about satisfying protein requirements. bit.ly/3ZdWtm4

Do Women Need More Protein Around Menopause? (Gift Article)

It’s a nutrient worth prioritizing as you age, experts said. But you may not need as much as you might think.

Menopause Diet Plan @menopausedietplan.bsky.social · 10/05/2025

Don't believe the hype. You can lose visceral (belly) fat by reducing calories and regular exercise. Stick with the science.

Menopause Diet Plan @menopausedietplan.bsky.social · 05/05/2025

Simple tips for taking care of your gut health that don't involve supplements. blogs.webmd.com/digestive-he...

blogs.webmd.com

5 Habits I Follow for Gut Health

As a registered dietitian, people often quiz me about my eating habits. In case you’re wondering how I support the health of my gut, here are the habits I swear by ....

Menopause Diet Plan @menopausedietplan.bsky.social · 24/04/2025

That's the truth!

Menopause Diet Plan @menopausedietplan.bsky.social · 23/04/2025

No, you don't need to lift heavy weights to make muscle! menopausedietplan.substack.com/p/why-you-do... #muscle #menopause

menopausedietplan.substack.com

Why You Don’t Need to Lift Heavy (If You Don’t Want To)

There’s more than one way to make muscle in midlife and beyond.

Reposted by Menopause Diet Plan

Build Up Dietitians @builduprdns.bsky.social · 19/04/2025

Raise your hand if you have someone in your life that you love and care about who has autism (Autism Spectrum Disorder) 🙋‍♀️ (please RT/share)

Menopause Diet Plan @menopausedietplan.bsky.social · 17/04/2025

This is beyond the pale. You should never censor science. He is a brilliant researcher. The truth is the truth.

Menopause Diet Plan @menopausedietplan.bsky.social · 11/04/2025

In the quest for protein, fiber is often left out.

Menopause Diet Plan @menopausedietplan.bsky.social · 10/04/2025

Fiber is one of the most under consumed nutrients. Find out if you're getting enough and how fiber benefits your health in midlife and beyond. menopausedietplan.substack.com/p/my-second-...

menopausedietplan.substack.com

My Second Favorite F-Word

Move over protein. It's time to give fiber it's due.

Menopause Diet Plan @menopausedietplan.bsky.social · 26/03/2025

There are so many nutrition "rules." Here are four can be ignored. menopausedietplan.substack.com/p/four-nutri...

menopausedietplan.substack.com

Four Nutrition "Rules" I Ignore

There's no shortage of lifestyle advice on the internet. It’s OK to take these so-called rules with a grain of salt.

Reposted by Menopause Diet Plan

Dr. Jen Gunter @drjengunter.bsky.social · 20/03/2025

Gwyneth Paltrow's Dairy Delusion. Milking conspiracy theories and JAQing off is even more harmful when it comes from celebrities. vajenda.substack.com/p/gwyneth-pa...

vajenda.substack.com

Gwyneth Paltrow's Dairy Delusion

Milking conspiracy theories and JAQing off is even more harmful when it comes from celebrities

Menopause Diet Plan @menopausedietplan.bsky.social · 19/03/2025

Hot flashes are linked to certain health problems. Find out which ones in this post. menopausedietplan.substack.com/p/hot-flashe...

menopausedietplan.substack.com

Hot Flashes and Health

Hot flashes may be more than annoying.

Menopause Diet Plan @menopausedietplan.bsky.social · 12/03/2025

Are you a late-night eater? You may have more trouble controlling your weight and risk for type 2 diabetes, especially if you're a menopausal woman. Find out why here: menopausedietplan.substack.com/p/the-best-t...

menopausedietplan.substack.com

The Best Time to Eat and Why

Work with your body’s rhythms to help minimize two conditions made worse with menopause.

Menopause Diet Plan @menopausedietplan.bsky.social · 11/03/2025

There are problems with the information in this program. Check out why @drjengunter.bsky.social thinks so.

Menopause Diet Plan @menopausedietplan.bsky.social · 11/03/2025

@housedemocrats.bsky.social this is how you do it!

Menopause Diet Plan @menopausedietplan.bsky.social · 10/03/2025

@housedemocrats.bsky.social Stop bringing a butter knife to a chainsaw fight. Get a move on. And make it bold, please.

Menopause Diet Plan @menopausedietplan.bsky.social · 07/03/2025

We get a lot of questions about protein. Here's a handy chart to save to help you get the protein you need every day! #menopausedietplan

Menopause Diet Plan @menopausedietplan.bsky.social · 26/02/2025

Magnesium supplements are popular with menopausal women, but do they work to decrease symptoms? Find out! menopausedietplan.substack.com/p/magnesium-...

Picture of the word magnesium and its abbreviation and magnesium supplement pills.

Menopause Diet Plan @menopausedietplan.bsky.social · 24/02/2025

Do you avoid starchy foods to control your weight? Think again. Resistant starch is one type you won't want to miss out on! blogs.webmd.com/digestive-he...

blogs.webmd.com

The Health Benefits of Resistant Starch

Every time I eat a green banana, enjoy lentil soup, or add garbanzo beans to a green salad, I silently pat myself on the back. That’s because these and other plant foods contain a certain type of star...

Menopause Diet Plan @menopausedietplan.bsky.social · 18/02/2025

What's one thing nobody told you about perimenopause that you wished you knew going in? We wrote our book, "The Menopause Diet Plan," because we couldn't find reliable nutrition and lifestyle information for the menopause transition.

Menopause Diet Plan @menopausedietplan.bsky.social · 14/02/2025

Happy Galentine's Day to all of our followers! Thank you for being here! Let us know how we can help you navigate perimenopause and menopause with lifestyle habits.

Menopause Diet Plan @menopausedietplan.bsky.social · 12/02/2025

Menopause happens. Instead of getting blindsided, prepare for this stage of life with heathier habits. Here's how: menopausedietplan.substack.com/p/start-now-...

menopausedietplan.substack.com

Start Now for a Better Menopause

Certain habits support wellbeing in this new stage of life, although it’s never too late to improve your health.

Menopause Diet Plan @menopausedietplan.bsky.social · 06/02/2025

www.hhs.gov is inaccessible. Give it back! We pay taxes to have access to that information.